What is Progressive Overload
The more you learn about muscle building, the more one concept consistently stands out. Progressive Overload Read more”Excercise Snacks”This principle is the cornerstone of effective strength training and muscle development. At its core, progressive overload refers to the gradual increase of stress placed on the body during exercise. ~Learning progressive overload is like understanding our
Best gifts for gym or sport enthusiasts for every budget
Have a gym rat or sports enthusiast on your shopping list? These are some of our favorite items whether they are a fun addition and affordable as a gift or because they are great quality or have a useful record. Read more”Excercise Snacks”Foldable bicycling helmet? What? Yes, they exist and they are a great addition
Is Creatine Vegan?
The short answer is yes, it can be but not necessarily. Let’s get a closer look at what is creatine and what you need to know if you decide to live a vegan lifestyle. What is Creatine? Creatine is a natural compound that can be obtained from food sources. It’s made of three amino acids: glycine,
How do you reverse sarcopenia?
If you want to build a strong body that will last a lifetime, you have to give it the right stimulus. You have to learn to speak its language to demand action.
Can too much cardio make me fat?
Have you ever started exercising more and instead of seeing results you gained weight and felt bloated or didn’t seem to see any changes?
This is more common than we think but it’s important to understand why this can happen, so we can correct the course of action and start seeing results.
Why is it so important to work on habit building whether you count calories or macros or not.
This is dedicated to all of you who have tried it all but still feel that are struggling. From the chronic dieters that feel like nothing works for them, to those that are starting to understand that quick fixes don’t work but they do not know what else to do.
How to lose weight safely and keep it off
Do it once, and do it right. Keep in mind that unless you work on habits while you track, your effort won’t be sustainable long term.
What to eat on a bulk and how much
When bulking or looking to gain muscle mass, you have to maintain a caloric surplus to make sure that the basic metabolic functions are met, the repair and regeneration of tissues is happening and we still have some spare for growing and building some expensive muscle mass.
How to regain strength, flexibility, and energy lost due to aging.
In this article, we are going to explore how to prevent feeling old and how to regain strength, and energy if we are already feeling the effects of aging.
What is Sarcopenia, Osteoporosis, and Osteopenia
Important aspects of getting older that we should get familiar with and learn how to prevent or reverse them: Osteoporosis: Read more”Excercise Snacks”What is it? Osteoporosis develops when bone mineral density and bone mass decreases, or when the structure and strength of bone changes. This can lead to a decrease in bone strength that can
What you need to know about Macro/Calorie calculators and templates.
In the past few years, I’ve been observing a rapid growth of automatization within the nutrition field. This quick methodology benefits the providers of such services, it allows them to cater to more people and sell templates at a much faster pace without their intervention, it’s a good cost-effective business overall. But what happens to
Wonder Woman Lemonade
“Wonder Woman Lemonade (WWL)”; shh… ladies… this is the secret that’s been kept from you! 🤫😱 All that training and nutrition advice is 🐮💩; all you need is the WWL. Read moreHow to lose weight with Basic Nutrition ProgrammingYou make it first thing in the morning after a good night’s sleep (7/8 hours) and drink it
The Yuka app. My take on it.
This app is pretty new so it doesn’t have as many critics as it should but I promise you they will come. I find this app incredibly dangerous because it is sneaking Orthorectic habits into people that are well intended. The consequences of “clean eating” and the rating based on the Nutri score system which
Processed Foods
I think it is time to start using the term ‘processed food’ correctly, understand its real meaning, and that there is a difference from ‘ultra-processed’ food. The vilification of processed foods only shows a lack of understanding because avoidance is practically impossible and unnecessary, the confusion might have started by utilizing the wrong terminology and
If I hear “clean eating” one more time…
One of my clients like many others, “wanted to lose some ‘flab’ around the midsection” and see some definition. Upon assessment, I found out that she had a very low lean mass (muscle and bone) percentage. She wanted to talk about nutrition because she “sometimes only eats one meal a day, very ‘clean’ and not
“METABOLISM” & “Cardio”
METABOLISM – BMR (Basal Metabolic Rate) -TEF (Thermic Effect of Food) – EEE Exercise Energy Expenditure) – NEAT (Non-Exercise Activity Thermogenesis). Do you know why increasing cardio is not giving you the expected results? That’s because, during a caloric deficit, the physical activity components, Exercise and NEAT, of the calorie equation are inversely proportional to
A tale of impatience related to training and results.
Matajuro (a.k.a. Munefuyu) Yagyu (1613-75) was the son of the famous swordsman Munenori Yagyu who was a fencing teacher to the Shogun, Ieyasu Tokugawa. Believing that Matajuro was too undisciplined to ever achieve mastery, Munenori disowned him. So Matajuro, hoping to redeem himself in his father’s eyes, went to seek out a famous swordsman named Banzo, who
Carbs; why do some people fear them and others love them?
Long ago we realized that eating bread, or carbohydrates in general showed us a quick increase in scale weight, and sometimes we felt bloated and clothes seemed tighter. But now we have new knowledge that explains why it happens and why it shouldn’t be a concern. Let’s start from the basics: The food we eat
Calorie-Counting; meals vs recipes and my family doesn’t like that.
This is a very recurrent topic so I’m going to attempt to simplify it as much as I can. When one member of the family is attempting a caloric deficit, it may seem difficult to feed the whole family “diet” food; the good news is that you don’t have to. The bad news is that
The ‘Tears’ of Doms and how nutrition can help in this tale of woe, injuries, and pain.
As far as the body’s concerned, the ideal scenario would occur when energy intake perfectly matches energy expenditure. We also know that it will fight to stay there, and there are very important reasons for our body to try to maintain this homeostasis or ‘unchanging” state. Because energy imbalances can affect a lot more than