Tag: cortisol

Fat Loss Hypertrophy

Are you ready to build your best-ever body?

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. When I was approached late last year by a book publisher wanting the definitive guide to a successful body transformation, I needed a guinea pig to put through my 12-week training and diet programme. Not just to appear on the book’s cover, but more importantly, to prove that some of my newest ideas for creating the best physique possible in the shortest conceivable time frame can really work in the context of a generally attainable four…

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Fat Loss Hypertrophy Recovery

Increase your levels of free T

Phil Learney is a performance coach specialising in strength, conditioning and nutrition. He is based in London. If you’re reading this article then you are interested in building more lean muscle mass and reducing the amount of body fat you carry. Training and diet are obviously crucial to your chances of success, but your first consideration should be ensuring your levels of key hormones – specifically androgens and estrogen – are at an optimal level. Androgens are the group of sex hormones often categorised exclusively as ‘male’ hormones because of their impact on male morphologic development. However, androgens are both…

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Nutrition Recovery

Strike a balance between stress and recovery

Phil Learney is a performance coach specialising in strength, conditioning and nutrition, and is the author of the N1 Nutritional Programming. He is based in London. Your body, in many respects, is quite simple. If you counteract stress and bouts of physical exertion with adequate recovery and restoration then your health, mentality and physique will improve. The more stress your place on your body then the greater an emphasis you must place on recovery and restoration. Removing as many stressors as possible is tantamount to success, particularly in elite athleticism, which is an area where recovery techniques are most warmly…

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Fat Loss

Hormones and body-fat distribution

Calum Gore is an expert in medical biochemistry and health, and the founder of biochemical diagnostic testing services company Gore BioScience. He is based in Leicester, Leicestershire. Hormones are the main messengers for communication between your organs and tissues. Keeping these hormones in the correct balance not only ensures a person is kept healthy, but can also establish whether – and crucially where – a person puts on additional body fat. We come in a variety of shapes and sizes, but as a starting point men typically carry an android (apple) shape with women having the gynoid (pear) shape. From…

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Fat Loss Hypertrophy Strength

Is ignorance harming you and your clients?

It’s time the fitness industry was more honest and stopped doing things just to look good, says Luke Leaman Luke Leaman is a lecturer, prep coach and co-founder of Muscle Nerds. He has over 20 years of fitness industry experience. He is based in Brisbane, Australia ‘I’m tired of seeing guys put out really bad information that could be harmful. “This guy has low testosterone so we’re going to treat his testosterone”. Okay, knucklehead, get off the testosterone. His cortisol is high and he’s stressed out. Get that addressed and the body will typically take care of itself.’

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Fat Loss

Master the hormones behind fat burning

Rob Corney is head researcher at biochemical diagnostic testing services company Gore BioScience. He is based in Leicester, Leicestershire. Adipose tissue – or body fat as it is generally known – comes in two forms: white adipose tissue, which stores energy; and brown adipose tissue, which generates heat. Fat is a very important energy source and the average lean male has a stored energy reserve of approximately 75,000 calories in their body. In addition, fats – or lipids – are structural components of a cell, are involved in vitamin D metabolism, and act as a precursor to hormone production, including…

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Recovery

The obvious signs you’re over-training

Andy Franklyn-Miller is a leading sports medicine physician, having worked with sports teams and federations in the UK, Australia, New Zealand and the US. He is based in Melbourne, Australia. There are many terms used such to describe fatigue or a poor response to training. ‘Over training’ is probably the most common, but ‘under recovery’ or even ‘unexplained underperformance syndrome’ are also used to explain the same problem: an athlete performing at a level lower than their training expectation would suggest. The key mental and physical performance symptoms are tiredness, muscular strength and size plateaus or decreases, poor quality sleep, irritability,…

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