Tag: insulin

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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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

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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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 Nutrition

The simple truth about sugar

Aaron Deere is a sports nutritionist, functional medicine consultant and advanced personal trainer. He is based in London. Sugar has been implicated in causing serious health problems such as obesity, diabetes and heart disease. The list of complications seems endless, but without this most simple of carbohydrates our bodies would not be able to function properly. Sugar, in the form of glucose, has many important roles in the body, including being the preferred energy source for muscle contraction and biologic work. More importantly, the brain requires glucose as its primary energy source. A lack of glucose can result in weakness…

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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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Supps

Improve insulin sensitivity

Dr. Spencer Nadolsky is a practicing medical physician. He is based in Suffolk, Virginia. Your body is on a never-ending quest for balance. Its ultimate goal is homeostasis, or an active balance, inside every cell. A key way your body regulates itself is through hormone sensitivity and resistance. Being sensitive to a hormone means it only takes a little bit of it to trigger a reaction in your body. Being resistant means it’ll take a far higher exposure to that hormone before your body pays attention. If you want to build lean muscle mass and burn body fat, then your…

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Fat Loss Hypertrophy

7 new training and diet rules

Eric Helms is a pro natural bodybuilder, raw powerlifter and a coach at 3D Muscle Journey. He is based in Auckland, New Zealand. 1 The best form of cardio is weight training I think the best form of HIIT cardio is additional weight-training. This is a new theory for me, but I got to a point where I thought ‘why I am trying to be a sprinter when I want to be a better bodybuilder? Besides, everyone hates cardio anyway!’ This was a conclusion I came to after getting involved with Olympic weightlifting. Have you ever seen Dmitry Klokov, or…

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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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Fat Loss Hypertrophy

Why you should get ripped once a year

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. I want to start by clarifying something I said in a previous IronLife article on why getting the lean is the first step you should take when wanting to add muscle mass as quickly as possible. To recap, if you are lean then your hormones are more likely to be optimised towards hypertrophy, specifically insulin and the androgens. It didn’t take long for some to pipe up on social media that being too lean – think…

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