Tag: catabolic

Fat Loss Hypertrophy

Maintain muscle while stripping fat

Dr Jacob Wilson is director of the skeletal muscle and sports nutrition laboratory at the Department of Health Science and Human Performance at the University of Tampa. Ryan Lowery is senior research scientist at Department of Health Science and Human Performance at the University of Tampa, with a focus on sports nutrition and supplementation. In the Western world there is a prevailing mentality of wanting things instantly, especially in the field of fitness. We don’t have time to wait for the results of our hard work to be realised. We want to be lean and ripped yesterday, and not have…

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Nutrition

Metabolic flux and nutrient partitioning

Phil Learney is a performance coach specialising in strength, conditioning and nutrition. He is based in London. Metabolic flux is the term used to describe the rate in which molecules and metabolites are turned over in a metabolic pathway. Metabolic regulation is the term used for the actions of food and its transference into energy once ingested. The three basic substrates we consume as energy are the macronutrients protein, carbohydrates and fats. Through destructive metabolism induced by being into a hypocaloric state (a catabolic process), we can break these down into smaller molecules. This process can only be accomplished with…

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Fat Loss Hypertrophy

Master your metabolism to torch fat and add muscle

Aaron Deere is a sports nutritionist, functional medicine consultant and advanced personal trainer. He is based in London. What is AMPK? Adenosine monophosphate-activated protein kinase (AMPK) is an enzyme that plays a central role in cellular energy homeostasis. It is expressed in tissues throughout the body, including the liver, brain and skeletal muscle, and has been shown to exhibit multiple functions, acting a metabolic ‘master switch’, regulating cellular functions, such as the cellular uptake of glucose, beta-oxidation of fatty acids and the biogenesis of mitochondria. In relation to strength and conditioning training, the key function revolves around fatty acid oxidation.…

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Fat Loss Hypertrophy

How a pro starts prep

Ben Pakulski is a IFBB Pro bodybuilder and creator of the new Mi40 Xtreme training system and the Mi40 Nation website. He is based in Tampa, Florida. One of the biggest mistakes athletes make when trying to get back into serious training after their off-season is to go from zero to one hundred overnight. Not gradually and progressively moving through the gears is a problem most people encounter when wanting to get into shape. They’ll drop carbs right down and start doing an hour or two of cardio per day. Three or four weeks later and they’ve made substantial changes…

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Hypertrophy

4 reasons you’re not building muscle

Nick Mitchell is a leading body composition expert and the founder of the Ultimate Performance global personal training gym. He is based in Los Angeles. Most people struggle to add muscle. We all know that when you first start lifting growth comes quickly. But the more advanced you become the harder it gets. Yet it’s not rocket science. So if you are seeing the physique improvements you want, you’re most likely getting something wrong. And I bet it’s at least one if not a combination of the following four flaws. 1 You don’t train hard enough In my experience 99.9% of…

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Fat Loss Hypertrophy Nutrition

How to eat to build muscle and burn fat

Phil Learney is a performance coach specialising in strength, conditioning and nutrition. He is based in London. Some bodybuilders still adhere to the Arnold school of thought by bulking up in the off-season then drastically cutting for competitions. But for many of you I imagine that trying to stay relatively lean all year round while still adding muscle mass is your priority. So how easy is to add muscle whilst still chipping away at fat stores? It can be done, but it requires a careful and considered manipulation of macronutrient intake to give your body what it needs, and when,…

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Fat Loss Hypertrophy

How to power up your off-season

Eric Helms is a pro natural bodybuilder, raw powerlifter and a coach at 3D Muscle Journey. He is based in Auckland, New Zealand. I’ve had the honour of coaching more than 200 people who have stood on stage. I’ve also been on stage nine times myself to date. I used to think along with many others that bodybuilding was all about the prep, but it’s in the off-season where the most important work is done. Once you’ve figured out the formula for you to get shredded, that’s when you realise it’s in the off-season where competitions are won or lost.…

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Fat Loss Nutrition

Does skipping breakfast burn more fat?

Dr Sam Decombel is the chief operating officer of genetic research and development company MuscleGenes and has a PhD in Genetics from the University of Birmingham. She is based in Oxfordshire. Breakfast is the most important meal of the day, right? A message perpetuated by health agencies around the world for many years, it seems that no matter what new diet fads emerge, the one thing that stays constant is the respect that breakfast holds in the public consciousness. Yet some of the most recent research emerging on meal timings is changing our perception on the way in which we…

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