Tag: hormones

Fat Loss Hypertrophy

Are you too fat to add serious 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. When you want to add as much muscle mass as possible, in the quickest time frame, the first thing you should do is get lean. Don’t get me wrong, fat people can build muscle but it’s a hell of a lot harder. How lean? Very. I know you want me to give you a number that classifies ‘very lean’ so I’ll say sub-10%, but I don’t like giving a certain body-fat percentage as a benchmark, because…

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Recovery

Is stress stunting your muscle growth?

The flight-or-fight hormone allows us thrive and survive, but the daily stresses of modern life affects our ability to manage adrenaline effectively. All is not lost, says Mike Mahler Mike Mahler is a hormone optimisation researcher and supplement designer. He is based in Las Vegas, Nevada.  We need adrenaline to thrive and survive. That’s why it’s often known as the flight-or-fight hormone because it spurs us into action when we are faced with an external threat. But in today’s world we are producing adrenaline all day long because of constant internal stress, typically work pressure, financial uncertainty or troublesome professional…

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Fat Loss Hypertrophy Nutrition

Is a keto diet the best way to build muscle?

Dr Jacob Wilson is the CEO of the Applied Science and Performance Institute. He is based in Tampa, Florida. A ketogenic diet is typically high in fat, with moderate consumption of protein, and very low in carbs, typically just 5% of total daily calories, all of which come from leafy greens. This dietary approach forces your body to switch from using glucose as its main fuel source to ketones, which are compounds formed in the liver by the breakdown of fatty acids. The ketogenic diet has received a lot of attention for its ability to aid with several diseases, including…

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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

Fight the gene that makes you fat

Dr Sam Decombel is the chief science officer of genetic research and development company MuscleGenes and has a PhD in Genetics from the University of Birmingham. She is based in Oxfordshire. Have you ever struggled to shed body fat after bulking up? Do you find it seemingly impossible to lose those last few final pounds? We often think that diet and lifestyle are the main causes of weight gain, and undeniably these two factors have a significant impact. But can you also inherit a predisposition towards being fat? If your parents are overweight are you destined to be overweight too?…

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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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Hypertrophy

Are low testosterone levels holding you back?

Editor’s Note: We were very sorry to hear of the passing of Charles Poliquin in September 2018 aged 57. He was responsible for popularising so many of the training methods used today in gyms the world over and, as much as anyone, changed the way we all lift weights for the better. For that, we will be forever grateful. Charles Poliquin is one the world’s most successful strength coaches, having coached Olympic medalists in 17 different sports. He is based in The Rockies, Colorado. Men today have lower testosterone levels than at any point in human history. Can I provide…

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Nutrition Supps

Blunt your body’s insulin response

For a stronger, leaner physique and a happier, healthier mind restoring how your body responds to insulin is one of the first steps you must take, says Mike Mahler Mike Mahler is a hormone optimisation researcher and supplement designer. He is based in Las Vegas, Nevada.  All hormones are important, but none more so than insulin. It’s essential for life. If you produce it at sub-optimal levels, given enough time you will die. That’s what type-1 diabetes is, and why these diabetics have to inject insulin. Insulin is a peptide hormone produced in the pancreas that regulates the metabolism of…

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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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