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Fitness and Health

How much protein do I need?

The short answer: More than one food label will tell you. Maybe as much as twice as much. The US government sets the recommended daily allowance (RDA) for protein, vitamins, minerals, fiber, fats and carbohydrates. The RDA for protein is 0.8 grams per kilogram of body weight for sedentary adults over the age of 18 or about 0.36 grams per …

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Which lifters need to know about essential amino acids

For regular lifters – and a whole host of other people today – protein is probably the most prioritized macronutrient. Gym rats were decades ahead of the protein curve, and the reason was never a secret: protein is an essential part of the muscle, as Dwayne Jackson, Ph.D., explains in the article, "What Does Protein Do In Your Body?" [19659002] …

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Back and hamstring workout with Keto Ribeye

passion. What does it mean for you? What does it mean for your physical goals and for your daily life? If you are passionate about the work you do in the gym, you need to be passionate about the food you eat. Welcome back to Everyday Beast. I'm Rob Smith and today we have something very special for you in …

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Tip: The truth about lemon water

Here we go again Squeeze some lemon juice into a large glass of water, spin it down and you will detoxify your liver, lose fat, improve digestion, prevent colds, and develop the ability to ride unicorn unicorns Rainbow by Laffy Taffy. Or something like that. This advice has been around for decades. I think I remember that Mama made it …

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Tip: A new way to create your pecs

The Squeeze-and-Spread Press Select a dumbbell load that you would normally use for conventional flat presses and set it up in a T-Bench position. Press the eccentric (negative) phase of the movement with a slow and accentuated pressure and pause in the lower position (ie eccentric isometric). After a 1-3 second break in the floor, allow the dumbbells to close …

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Tip: motivation, social anxiety and fitness

Want to bring your buddy or partner to the gym? Well, most people do it wrong and they can do more harm than good. Here's what to do. Consider This Perspective Think about why he or she does not want to be in the gym. Intimidation and motivation are the biggest obstacles. Remember your first day at school? They probably …

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The 15 strength training principles

It does not always depend on it I often hear coaches say, "It depends," if you ask them about exercise programming. According to them, "there is no black and white of strength and conditioning." That is not wrong, only incomplete. Why? Because there is a lot of black and white in programming, and they are called principles. What is a …

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Tip: The Crusher Push-Up | T nation

Push-ups are one of the most effective and safest functional mass producers when combined with sufficient overload. We can easily apply eccentric overload (by lowering a heavier weight than you can lift) to further enhance that training stimulus. The eccentric potentiation push-up In the video, NFL Combine athlete Michael Montero performs an eccentric potentiated push by bar-push-up protocol The total …

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