Plant Based Protein Vs Animal Protein ~~~~~~~
Whey is a milk-based protein that contains all essential amino acids and is easy and quick to digest. It has a lot of pros, but taking too much can be a concern. In large doses, whey protein can cause upset stomach and related symptoms such as bloating, cramps and more frequent bowel movements.
In addition to providing the building blocks for healthy muscles and tissues, plant protein may also be beneficial for weight loss. Plant-based proteins tend to be lower in calories and fat than animal proteins but higher in fiber and essential nutrients. Reduction in cholesterol and saturated fat intake. ... Although, all animal products contain both cholesterol and saturated fats, plant-based proteins do not contain either one.
In terms of components, there is no different between animal and plant proteins.They are both made up of amino acids, and they both contain the same 22 amino acids. ... But it is true that meat is more likely to contain all the essential amino acids.>>>Can you build muscle with plant protein
According to a new study, the answer is yes. Researchers found that vegetarian protein is just as beneficial for muscle mass and strength as animal protein. There is no right or wrong protein but I feel a good mix is always good. 🌱 Swipe 🌱
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#gym #tip 👉🏻 Plancha o Plank
Este ejercicio isométrico (es decir, que no implica movimiento) trabaja los músculos del CORE que se encargan de la estabilización lumbar y pélvica.
Si la realizas de forma correcta y constante obtendrás
➊ Mayor estabilidad y fuerza en tu centro de gravedad.
➋ Abdomen más plano y marcado (para esto es necesario agregar un asesoramiento nutricional).
➌ Prevención de lesiones.
➍ Mejoramiento de la postura corporal.
Posición de inicio ➟ En posición boca abajo apoya los antebrazos de tal forma que los codos queden a la altura de tus hombros (evitarás sobrecargar tus articulaciones), manteniendo las piernas estiradas y ligeramente separadas formando una línea recta con el cuerpo.
Contracción muscular ➟ Contrae voluntariamente los músculos abdominales y mantén esta posición el tiempo que sea necesario acorde a tus propias condiciones. Cerciórate de no arquear la espalda ni levantar excesivamente los glúteos.
Básico ➟ 3 series de 15 segundos cada una.
Intermedio ➟ 3 series de 30 segundos.
Avanzado ➟ 4 repeticiones de un minuto.
#gymtips #gymtraining #entrenamiento #ejercicio #hypertrophy #hipertrofia #musculacion #core #strongcore #coreworkout #abs #plank #plankworkout #planking #coreexercise #absworkout #injuryprevention
Have you decided that it’s time to make a change but aren’t sure how to get started It’s time for a new way of thinking.
No matter how big or small your goal-whether it’s losing 5 or 50 pounds, walking a mile or running your first marathon-making change requires planning and SMART goal setting.
Follow these guidelines to setting SMART goals and you will be surprised at what you can do:
Specific. Your goal should be clear and easy to understand.
A common goal, “get healthy,” is too general. There are so many ways to get healthy. How do you want to do it Is it losing weight Start exercising Stop smoking Break it down and it will be easier to manage.
Let’s pick weight loss and make a SMART goal out of it together. For example, “I will lose weight.”
Measurable. A goal to “lose weight” is not enough. How will you track your progress and how you will know when you have reached your goal Making your goal measurable means adding a number.
Attainable. Before you can add a number, you have to know how high or low you want to go. It’s good to ‘shoot for the stars’, but don’t be too extreme. Likewise, a goal that is too easy is also not very motivating. Only you know your limits.
Let’s take our goal above. What percentage is attainable for you Research suggests that a 5-10% weight loss is attainable for most overweight people.
A measurable, attainable goal could be, “I will lose 7% of my body weight.” Relevant. Set goals that are important to where you are in your life right now. Don’t set a goal that someone else is pressuring you to attain-that isn’t very motivating.
Examine our goal so far. Does it seem relevant to you If so, let’s keep going. If you are not concerned about weight loss or this is not a good time in your life to focus on that, choose something that IS motivating to you.
Time-bound. Include an end-point. Knowing that you have a deadline motivates you to get started.
Since healthy weight loss is about 1-2 pounds per week, set your deadline accordingly. For our example we can use 3 months. “I will lose 7% of my body weight in 3 months #fitgoals #makeaplan #visualize #consistency #gymtips #youcandoit
Why Ask yourself why can't u be the best in what u desire... Why Many people will find excuses others tell u, but u don't need their opinion 💪 Focus on what really matters and hustle your dream 🔥Tell me one of your dreams 🤔
🔑 Major calves gains alert 🚨
When training calves you want to train them like you train your Bench, Squat and Deadlift; with INTENSITY, Progressive Overload, and Proper Form/Technique along with frequency.
Train Calves INTENSELY and train them FIRST (if they are a big priority). Training calves first ensure that you’ll be fresh and be able to hit them the most effectively, as well as ensuring you don’t forget to do them or be to fatigued to do them.
Progressive Overload is key to building muscle/strength in any body part.
-Track the weights/reps that you’re doing and either increase the reps/sets/or weight each week, mix it up and have fun with it!
-Proper Frequency has been stated as 2-3 x a week w/ 70 total reps each session.
- Focus on getting a good contraction at the top and a really good stretch at the bottom. DONT just rush threw the exercises, mind to muscle connection is KEY.
-There’s 2 types of movements you can do for calves.
1)Straight leg movements (standing calf raises, seated straight leg calf extensions).
2)Bent knee movements (seated calf raise machine).
-My favorite 2 Types Of Techniques-
If you’re doing these things and still not growing I would say to focus on eating more.
Reevaluate yourself and really go back and think am I applying progressive Overload, am I focusing on mind to muscle connection, am I even doing the most efficient movements, etc...
Online coaching available; Coaching application is in my bio or on my website at www.TanerVFit.com .
#calves #bodybuildingtips #hypertrophy #timeundertension #dropset #trainingtips #legdayworkout #intensity #musclegains #naturalbodybuilder #allnatty #liftingislife #hugecalves #fittips #gymtips #gymmotivation #bodybuild #ocbbodybuilding #ﬁtness #liftheavy #musclebuilding #muscletips #muscularcalves #calvesfordays #calvefetish #nofariyshit #onlinepersonaltraining #reardoublebicep
Bent over pull down ( cable ) is another exercise that works on your #Lats. .
Face high pulley and grab revolving cable attachment with arms slightly bent.
Place one foot slightly back and over at hip until shoulders is fully flexed with upper arms either side of head.
With elbows fixed at approximately 30° pull cable attachment until upper arms are at sides. Return and repeat.
Fix elbows approximately 30° throughout exercise.
🍛 Carb Backloading: Sample Meal Plan & Snack Ideas 🍛
LIKE & SAVE FOR LATER! ♥️
A continuation post from yesterday, as promised!
This is an example of a meal plan you could have if you were interested in carb backloading (eating low carb until after a 5 PM workout):
🍳 Breakfast: Turkey bacon, eggs, bell peppers, cheese (option to make this into a frittata!)
🍗 Lunch: Lemon balsamic chicken over zoodles (add olive oil/coconut oil/avocado oil, etc), Greek yogurt with a small amount of honey
🥩 Dinner: Grass fed steak with your choice of carb (rice, pasta, potato), any choice of vegetable
🍫 Dessert: Protein shake, or fruit is a good option to leave later as well since they’re higher carb!
Some good carb-rich recovery snack (50 g portions) ideas:
🔻700-800 mL sports drink
🔻500 mL fruit juice
🔻2 slices toast with jam/honey/banana
🔻2 cereal bars
🔻1 cup thick vegetable soup + large bread roll
🔻115 g cake-style muffin
🔻300 g baked potato with salsa filling
🔻100 g pancakes + 30 g syrup
Of course you’ll need to fit all of these things into your macros to ensure you’re in a calorie deficit for weight loss, but they’re just some ideas if you’re feeling lost!
Comment below your favourite carb-rich snack ideas or favourite meals! 🥰
#gym #fit #lululemon #selfie #workout #progresspic #fitspo #girlswithmuscle #girlswholift #fitness #beavisionary #fitfam #weightloss #diet #nutrition #gymshark #fatloss #transformation #fitnessinspiration #gymtips #health #goals #diet #iifym #yeg #weight #food #carbs #mealplan #gymshark66
🔑 THREE Exercises for BETTER Posture 🔑
Swipe Left 👈🏼 & Save for Later ↗️↗️↗️
@tag a friend (or hater) who you feel would benefit from this one 🙏🏼
📝 Throw these 3️⃣ exercises into your fitness program up to 2x/week for best results. These 3️⃣ exercises will bring strength to your shoulders & middle/lower trapezius to help you get some bada$$ posture.
Let’s get it 💪🏼
🔷 Front Cable Y-Raises
📝 Stand close to the pulley, and position the height so that your arms are positioned straight in front of you. Make sure to keep your traps DOWN, don’t let your shoulders & traps shrug up. Perform 3 sets of 12-15 reps.
🔷 Cable Rope Face Pulls
📝 Stand far enough away with your arms extended so that there is tension on the cable. Keeping your shoulders and traps down, being the rope to your head, squeeze for a second and return back down slowly. Perform 3 sets of 12-15 reps.
🔷 Reverse Cable Flyes
📝 Position the pulley just above head height and grab the opposite cables (don’t use any attachment for this one). Keeping your shoulders down and back, step back until there’s tension on the cables. Perform 3-4 sets of 12-15 reps.
What would you like to see more of Hit me up in the comments 👇🏼👇🏼👇🏼
Ready to take control of your health & fitness Apply for online coaching 👨🏼💻
Link in bio 👉🏼 @coreykales ——
Much love ✌🏼
#trainsmart #movebetter #mobilitywod #strengthtraining #posturecorrection #posture #mobilitytraining #shoulders #physio #bodybuildingnation #healthyjoints #everydamnday #gymshark #alphalete #gymtips #selfcare #fitsporation #fitnessfam
Your training environment matters
As someone who works from home I am always reminded how a good clean and positive environment is key for productivity.
Your gym is no different.
This is why recently I have swapped gyms.
From training a 2 minute walk from my house to a 15 minute drive but man its been a great decision.
Recently I haven’t been taking my training as seriously as I should and have realised something needed to change.
If you are focussing on some big goals this year I ask you to question your training environment and how good it is.
I now have to block out when I can train in the day and be more strict with my schedule rather than just saying I’ll go later and then end up rushing a session.
The atmosphere is also a big thing for me. As someone who loves training and has trained in my fair share of gyms it really does make a big difference and your mental state for training is as important as your physical.
The last other benefit and by no means least is the equipment.
Yesterday I used the iso-lateral lying hamstring curl for the first time and OMG.
The control needed to keep both legs moving at the same tempo and the tension on the hamstrings was unreal.
As you can see from my video there is still improvements to be made with form and trust me it was much much harder than it looks.
Being self employed I realise I am privileged in that I can be more flexible with my training times but if you have been going through the motion at your current gym I ask you to question whether its time to change
The power of a new fresh and better environment is massive.
Bring the gains @activ8gym.
#workout #trainingtips #training #gymmotivation #weighttraining #fitness #workoutoftheday #trainertips #trainer #personaltrainer #onlinecoaching #onlinecoach #armworkout #teamboxtips #muscleboxradio #teambox #strengthcoach #gymexercises #muscletoning #gymwork #gymworkouts #gymlife #gymplan #gymtips #gymhacks #legworkout #hamstringsession #legdoms #hamstringcurls
Training tips | Conventional deadlift
The deadlift is a quality exercise but could well be one of the most important exercises when it comes to getting form correct and training safely.
Do it right and you can build whole body strength, develop your hamstrings, glutes and back but do it wrong and you could well get a very nasty injury.
There are so many parts of the deadlift to focus on but today we look at just the starting position.
So often I see people set up for a deadlift in what looks like more of a squat set up (see the left hand image).
They are lent too far back, the head is up and they don’t have enough centre of mass over the bar.
Follow the tips below to get your deadlift set up just right.
✅ Position the feet shoulder width apart directly under the bar.
✅ Grip the bar just outside shoulder width apart and try and pull the slack out of the bar.
✅ As you take the slack out of the bar think about pulling your elbows in an tightening your lats to get your back super tight.
✅ Ensure you tuck the chin to keep the back neutral and and your body should start to form a V shape with chest above the hips and hips above the knees.
✅ Finally before you initiate the lift brace your core and think about pulling your abs in like what you would do if someone was about to punch you in the stomach.
We need your help in coming up with ideas for top training tips for the podcast, so if there is an exercise you struggle with or a tip you would like us to cover because you see it done incorrectly then please say below.
#workout #trainingtips #training #gymmotivation #weighttraining #fitness #workoutoftheday #trainertips #trainer #personaltrainer #onlinecoaching #onlinecoach #armworkout #teamboxtips #muscleboxradio #teambox #teamboxtips #strengthcoach #gymexercises #muscletoning #gymwork #gymworkouts #gymlife #gymplan #gymtips #gymhacks #deadlifts #deadliftform #hamstringworkout #deadliftpr
HOW GOOD IS YOUR SINGLE LEG STRENGTH AND STABILITY
Skater squats will challenge and develop you
💥 Just being able to do a single rep is a sign of good leg strength, hip function and ankle stability.
💥 Develop strength and athleticism anywhere, any time.
💥 Build your legs and glutes while sparing your back
💥 In built depth gauge so you stay honest with your reps and progress.
Try squatting down to foam blocks or mats as a starting point (reducing the range of motion).
Equally go as low as you can in good form, pause for a few seconds and then stand up...the isometric strength acquired at your lowest angle will translate to strength at 10 degrees below too. So make sure you pause to progress!
#skatersquats #singlelegstrength #legday #athlete #sport #quads #glutes #core #stability #strength #stability #athletic #muscle #homeworkout #gym #gymtips #fitness #fit #fitnessmotivation #gymmotivation #personaltrainer #gains #power
❌Goblet Squat / Dumbbell Squat ❌
This #exercise is an ideal Squat variation to teach anyone the proper squat technique and can be used to build strength for everyone. The beauty of the Goblet Squat is that it's incredibly easy to perform—even for beginners. ⭕Goblet Squat Benefits ✅ It Teaches Proper Squat Form ✅ It's Easy on Your Back ✅ It Can Be Loaded Heavy
Mistake 1: Your torso tilts forward
The Fix: There are two quick fixes. First, consciously tighten your core and keep the dumbbell in contact with your stomach throughout the rep. Second, place a 5- or 10-pound plate under your heels to overcome any ankle mobility problem.
Mistake 2: Your knees collapse inward
The Fix: Wrap a lightweight mini-band around your shins just below your knees. The tension from the band engages your glutes and teaches you to push your knees outward so they're in line with your hips and ankles.
#sciencefitnessstudio #oxfordfitness #TeamSF
• • •
⭕️ARM ANGLE IN THE BENCH PRESS⭕️
Probably one of the biggest causes of AC Joint pain related to bench pressing: it always has to do either with where you place the barbell or how wide your arm angle is. -
✅ If you keep your arms at a ~75 degree angle you're able to keep your shoulders safe throughout the whole ROM. If our arms are bent at a 75 degree-ish angle, we can hit our targeted area safely, with our shoulders externally rotated. If we try to do the same thing but keeping a wider arm angle, then our shoulders internally rotate and cause troubles again.
✅ Making sure the barbell targets your middle chest/nipple height is crucial when benching. It's not like this spot is "magical" for some reason, but it allows your shoulders to stay safe throughout the movement. As we've seen previously, the natural bar path of the bench press is not a straight line but rather curved/some type of "arch", I'd dare to say - which makes our middle chest/nipple height the "right spot" to target with the barbell, on the descent part of the movement. -
Going lower/higher places unnecessary stress on the anterior deltoid, which over time, under constant overuse, could cause microtears in the acromioclavicular joint and therefore cause AC Joint pain as a result. -
Bench strong & bench right. -
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Who like this 🏋️♂️
@Low Reps vs High Reps by @trainwithcarsen
Should you be training with low reps or high reps when it comes to building muscle or losing weight❓My answer is both rep ranges should be utilized effectively to produce the greatest outcome. Here are how the two differ and how they should be appropriately used in your training.
To begin, low rep ranges are used to build strength. When it comes to building strength, you are moving heavy weight for lower repetitions. This is how you get stronger. In doing so, you active your type 2 muscle fibers (fast twitch), which are used to generate short bursts of energy. These muscle fibers fire more rapidly than type 1 muscle fibers (slow twitch). Strength is the number 1 factor to any fitness goal in the gym and this is why a low rep range MUST be used.
On the other hand, high repetitions (15+) are optimal for endurance training. Endurance training is the act of withstanding constant repetition under load. Endurance training activates type 1 muscle fibers (slow twitch), which are more efficient at using oxygen to generate continuous fuel (ATP). Training with high reps also works to increase blood flow and lactic acid buildup which is HUGE for muscle growth. This is best accomplished through isolation exercises where you can target one specific muscle group.
INCORPORATING BOTH❗️As you can see, both high and low rep ranges play a critical role in building muscle. I recommend 75% of your training come from a lower rep range (<15), and 25% come from a higher rep range (15+). Where your low rep work will be centered around compound movements and low rep work around isolation exercises.
#squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs #absworkout #gains #weightlifting #bodybuilding #fitnessnutrition #diet #dietplan #gymtips #fitnes #healthychoices #train #training #cleaneating #excercise #photooftheday #bodybuilding #eatclean #gym #motivation #strong #fit