Along with regular workouts, eating healthy is the only option to stay fit. Being a trainer for the past two decades, the regular issue i come across with clients is that the so called diet meals and protein shakes are making a dent in their monthly budget!
With every pro bodybuilder and fitness athlete promoting high protein diet and fancy supplements, no wonder our average Joe becomes confused and sometimes even obsessed with this concept. This article is for you guys who think 300+ grams of protein and scoops of whey and bcaa are the only answer to developing a fit physique.
"YOU ARE WRONG".
Let's see what can be done to meet your fitness goals here.
Nothing can beat the traditional meat and potatoes, eggs and oats, rice and chicken combo. And if you are a vegetarian, then you have quinoa, soy, rajma, lentils, sprouts, beans, russet potatoes, whole milk, panner, tofu, whole wheat, bajra, and the list goes on. Unless you are a competitive bodybuilder or fitness athlete, your body doesn't need more than 70g of protein a day to keep yourself a cut above the rest of our sedentary individuals. It's just a matter of organizing your diet so that you have a proper meal plan with all the above options of food included. They definitely won't burn a hole in your wallet and you can still eat healthy meeting your every day protein requiment for a fit physique. I'm definitely not against protein supplements or high protein diet, it's just that you may not need that to achieve your goals and your trainer may fail to educate you on it. Good luck guys, keep pumping 😊
For online training and nutritional assistance call or Watsapp 9843706666.
What Is Energy Expenditure?
How Many Calories Do I Burn in a Day?
Energy expenditure is the amount of energy (or calories) that a person needs to carry out a physical function such as breathing, circulating blood, digesting food, or physical movement. Your total daily energy expenditure (TDEE) is the total number of calories you burn each day. To prevent weight gain, energy intake or calorie intake must be balanced with energy expenditure.
Energy Expenditure Definition
To understand what is energy expenditure, you need to understand how your body creates energy. To provide fuel for movement and daily functions, your body creates energy in the form of heat. The energy found in food is measured in the form of kilocalories or calories. A kilocalorie is the amount of heat required to raise the temperature of one kilogram of water one degree Celsius. The total number of calories you burn for energy each day is your total daily energy expenditure or TDEE.
Total daily energy expenditure can vary from person to person depending on body size, gender, body composition, genetics, and activity level. The total energy expenditure for a small sedentary woman may be 1800 calories or less per day. But the TDEE for a large man may be 2000 calories or more. #sparkathletic#kuwaitbodybuilding#gymkuwait#strengthtraining#coach#miamifitness#functionaltraining#functionalfitness#weightlosstransformation#fatloss
Arguably the biggest light bulb moment with my study , research, that made me realise we are so far off track with ‘movement training for health, athletic performance, Injury rehab/prehab was my research into our ‘first nations peoples’ amazing discovery of here, Australia. I won’t go into details but the discovery was man kinds greatest example of us as the dominant animal species to ever exist ‘Homo Sapiens’. Id say the discovery is more amazing than putting a man on the moon 🌓 Yes, happy to debate at another time. Science proves this continent had Mega Fauna ! Now all gone but regardless when we arrived here for example there were 7 meter long 400kg Monitor Lizards 🦎 🦖 what we call here a Goanna. There were Marsupial Carnivore Lions and other real life ‘monsters’ roaming around . Guess what ? The day we stepped onto this continent all we were carrying were long sharp ended sticks. Yes Spears ! So that photo is a Komodo Dragon the Goannas cousin. Still around but only grow to 90kg. Tiny 🤣 They still kill people and eat deer and cattle! Imagine a monster four times the size of them roaming around. You have a sharp ended stick in your hand , that’s it, a couple of mates along. You have to get food to survive every day but not get eaten and if possible kill those ‘monsters ‘ Could you? With a long stick sharp tipped Spear. Could you Survive? No you,we couldn’t 🤣 No way we’re all DEAD💀Guaranteed lucky to last a day. So how come our First Nations People could ? No technology, no steel, no science. What did they possess that made them able to survive & possibly make those ‘monsters ‘ extinct after living with them as both Predator and Prey for a minimum of 25000 years ? How did they do it? Why couldn’t we do anything they could do ? Why? They survived, they flourished here. They proved Homo Sapiens are the Apex Predator on the planet 🌏 with only Stone Age weapons ! Yes . Can you imagine their athleticism? Compared to any athlete we have now! Tribes killed each other occasionally with Spears and clubs. But no exercise! 🤭 😳🤔How? #functionaltraining#humanslingshot#trackandfield
Это направление в фитнесе, которое является очень эффективным методом занятий, т.к. в работу включаются все 5 физических качеств организма:
Упражнения многоповоротные, без отдыха между подходами. •
^ Приведу пример упражнений одного подхода:
•берпи 10 раз
•широкие отжимания с колен 12 раз
•планка 40 секунд
•классические приседания 12 раз
•тяга на одной ноге 12 раз на каждую ногу (координация+сила)
•динамическая лодочка 12 раз.
Всего подходов от 3 раз и больше (зависит от уровня физической подготовки тренирующихся). Отдыхов между подходами НЕТ!
P.S. Функциональный тренинг провожу по четвергам в 17:00 и 18:00. Для записи пишите в Direct.
Want to reap the benefits of eccentric overload while also improving your upper body power with the speed bench press? Try this upper body combo that I have 2 NFL athletes and GSP sponsored pros @_hit_mann and @brandyn_bartlett doing here. This allows the lifter to safely and effectively apply eccentric overload by simply combining two movements - the pullover and the dead stop speed floor press. In other words the protocol is what I refer to as a biomechanical drop rep which is similar to a biomechanical drop set only the adjustment happens mid rep rather than mid set.
Simply elevate the bar on a 3-6 inch box then perform a heavy yet controlled eccentric/negative pullover by lowering the load slowly behind you to the boxes. Once you reach the boxes, roll the bar over your torso so the barbell is directly over the chest in a position that’s conducive for performing a bench press or floor press. Repeat this sequence for the desired reps.
Besides crushing the entire upper torso and core with eccentric overload, this is also an excellent dynamic speed and power exercise for the upper body pressing muscles. Essentially you’re performing an explosive dead stop bench/floor press by firing the chest, shoulders, and triceps aggressively to over-come inertia and get the weight moving violently from the dead stop position. As a result you’re able to stimulate hypertrophy from the negative pullovers while simultaneously working on power output and torque with a relatively light yet explosive, pressing movement. On a side note, this exact same protocol can be performed in a squat cage or power rack as I show in this article at LINK IN BIO or copy paste .
Lastly, the loading parameters should involve a weight that’s approximately 40-65% of your 1 RM bench press or floor press. This should represent a supramaximal load (greater than your 1 RM) for the pullover while also being a relatively lighter load that can be moved with high velocity on the pressing phase of the lift. Learn more about mastering movement in my NEW book MOVEMENT REDEFINED see link in bio.
Tight hips? Stretching won’t cut it - the effects are temporary. You NEED to build strength, particularly ‘end range’ strength, where your muscles are weakest.
Here’s a series of ‘end range hip strengthening’ progressions form the 90/90 base position .... be prepared for the 🍑 to cramp if you haven’t tried this!
1️⃣ Back leg hover (supported).
📝 Take a deep breathe. Brace abs. Hover the back leg just off the floor. Try to hold for 5 seconds or more and repeat 3 rounds.
2️⃣ Back leg hover (unsupported)
📝 As above with arms out to the side.
3️⃣ Back leg knee hinges (singe reps)
📝 Take a deep breathe. Brace abs. Hover the back leg just off the floor. Straighten leg and return to the start position. Reset each rep. Repeat 3 rounds of 5.
4️⃣ Back leg knee hinges (multiple reps)
📝 Take a deep breathe. Brace abs. Hover the back leg just off the floor. Straighten leg and bend the knee to 90. Keep off the ground and repeat for as many reps as you can. Repeat 3 rounds.
Mobility training IS strength training, so program and build-in progressions accordingly.
If you want to learn more, I work with clients 1-1 and start @kinstretch classes next week in London - link in bio 🕺
jackhanrahanfitness 'Smarter training. Superior results'
53 246015 hours ago
Try to improve yourself everyday and do something that makes YOU genuinely happy 🤗 don't compare yourself too much to others, which is quite hard because we all see those big lifts and shredded physiques on social media everyday. I try to see it as a motivation for my own journey and progress 💪🏼 if You really want something and it’s your dream... you can achieve it!