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Healthy methods to gain muscle mass

Healthy methods to gain muscle mass

Regardless of how we choose to train, it is important to realize why we chose exactly these fitness principles and methods. In this article I want to describe some of the basic rules for healthy gain of muscle mass. Keep calorie surplus! The most important rule to start gaining mass is to be in a calorie surplus (intake more calories than you burn). If you want to gain quality muscle mass with minimal fat accumulation, it is necessary to keep track of your daily caloric intake. What I recommend is to start with a surplus of about 10% of calories needed to maintain weight. In case you gain too slowly, and you want to improve your results, you can increase the surplus, but after passing the limit of 25%, a lot of fat will begin to accrue. Training program for gaining muscle mass I've seen a lot of people to train in various ways. Some prefer to do 4-6 reps per set, while others reach 12-15, etc., but where is the truth and which approach will ensure a breakthrough? I encourage you to…
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Fat Loss Secrets - Part III: Excess post-exercise oxygen consumption (EPOC)

Fat Loss Secrets - Part III: Excess post-exercise oxygen consumption (EPOC)

I’ll start this article with the tale for the hare and the turtle. We all know the hare quickly and vigor starts the contest, until he decides to rest under a tree. At the same time, without hurrying and giving up, slowly but steadily the turtle outrivals the hare and wins. Great story, but is that really how it is in sports and training? Yes, the turtle does win, but the hare runs all the distance for a much shorter time, manages to rest and, to be honest – he’s the cooler one. If we look at the animal kingdom – the fastest animals look more athletic and graceful. I don’t know about you, but I prefer to be like the hare! The message I want to send with this fairy tale is that if you really want to get in shape you shouldn’t train like a turtle – slowly, sluggishly and boring, but like a hare – fast, energetic and with a short rest pauses.   To prove I don’t twaddle and the intensity of the training is more important than its duration…
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Fat loss secrets - Part II: Mobilization of fat

Fat loss secrets - Part II: Mobilization of fat

In the previous article of the series “Fat loss secrets” we learned more about the metabolism of fat. There are dozens of ways to improve metabolism: with detoxification, facilitate digestion, getting enough sleep and so on. These little changes help the biochemical processes in the body. The advice I gave you if you want to burn fat effectively is to increase your muscle mass. The idea is not to become bodybuilders but to increase you basal metabolism rate (BMR). You will find more on this subject here. But this is not all you need to know. Metabolism of fat is only one side of the coin. Mobilization of fat is the other. Burning fat always goes through 3 stages: mobilization, transportation and oxidation. In the first stage – mobilization, the fat is being “brought out” of the fat cells and then transported in muscles, where they serve as an energy resource. It’s important to know that our body don’t give up on its energy reserves that easy. And…
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Fat loss secrets - Part I: Metabolism of fat

Fat loss secrets - Part I: Metabolism of fat

I thought of naming this article “Metabolism, mobilization of fats and overall approach to fat loss”, but I quickly changed my thoughts. As this subject is vast and everyone have their own opinion on the matter, I decided it is more appropriate to divide it into 3 parts, which I’m going to publish separately. Every day I read facebook opinions, blog posts and articles for slimming, written by intelligent and capable people and still most of them are missing the point of the problem. Fat loss is complicated physiological process and I’m sorry if I’m to burst your bubble, but it is not boiled down to just EATING LESS AND MOVING MORE!!! Yes, there is an element of truth in this statement but if you want fast and lasting results there is a far more efficient way. Burning fat is simple, but not easy. You need to put effort – just understanding the metabolism mechanisms and mobilization of fat is not enough. At the very beginning I’ll emphasize on the…
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