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If you only have time to do one type of exercise, I believe it should be resistance training. Many people are confused because of what is promoted in mainstream media, and they prioritize cardio over weights. That is a big mistake.
  1. Weights change your body composition for the better
  2. Weight training burns more calories than cardio
  3. gives you an unjustified reason to pig out
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I'm not in any way associated with this company. They just have awesome gear.
  1. One of my friends companies I do marketing for.
  2. Haha. Poking fun at Dallas cowboys
  3. Your body needs saturated fat
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Misused and Downright Silly Fitness Devices You Don't Need.
  1. Activity Trackers
    Activity trackers can be extremely inaccurate, often underestimating or overestimating steps and calories burned.
  2. Heart Rate Monitors
    Heart rate monitors have their uses for HRV training, but many people use them as an excuse to avoid hard training.
  3. Oxygen Training Masks
    Masks that make it harder to breathe don't really improve your cardio training. They can even cause dysfunctional breathing patterns for novices. Fix your breathing first.
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I don't have a lot of time today at the gym so here is what I am doing for a time crunched arm workout. The % below represent that of your 1 rep max
  1. Close Grip Bench Press - warm up
    3 sets of about 20 at 35% 1RM
  2. Reverse Bicep Curl - warm up
    3 sets of 8 - 10 reps at 35% 1RM
  3. Preacher Curl
    5@50%, 5@60%, 3@70%, 2@80%, 1@90% - if you can do more on the last set, next time up your weight from the beginning.
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  1. 1.
    Don't Eat After 8 p.m.
    Calories can't tell time. "Your body digests and uses calories the same way morning, noon, and night," says Mary Flynn, Ph.D., a research dietitian at the Miriam Hospital, in Providence. They may sit around a little longer if you eat, then lie on the couch and watch Letterman, but when you move around the next day, your body will dip into its stores.
  2. 2.
    Eating Small, Frequent Meals Boosts Your Metabolism
    Food intake has a negligible effect on metabolism. Some foods, including those with caffeine, may slightly and temporarily increase metabolism, but the effect is too small to help you lose weight.
  3. 3.
    Pasta Makes You Fat
    Carbohydrates per se don't make you fat; extra calories do, whether you eat them in the form of carbs, fats, or protein. Keep in mind though, carbs do have an effect on your body composition!
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  1. 1.
    60% fat
  2. 2.
    30% protein
  3. 3.
    10% carbs