Week's Best in BS Free Fitness - Vol 37

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💥FAT LOSS SUPPLEMENTS💥 - 🐿When it comes to fat loss there is NOTHING you can buy -- no pill or powder or potion or doodad -- that will accelerate your fat loss more than the 4 things outlined in this post. - 🏓It's not sexy or fun or exciting or marketable because it's nice to *hope* there's a little known, powerful pill in the back corner of GNC that's going to burn the extra fat off your body once and for all...but,unfortunately, it doesn't exist. - 🎮Keeping in mind, if it did exist I would be all over it. If I could pay $99 for a bottle of fat burning pills you better believe I would. And as much as the supplement companies want us to believe there is a quicker, faster, easier way...there isn't. And the sooner we embrace that the sooner we can stop wasting money, time, and hope on useless supplements and start making real progress. - 🚗Fruits & Veggies >> I don't need to explain myself here. These are obviously important for fat loss and anyone who says otherwise (let's check comments section) is an ignoramus. - 🕌Fresh Protein >> A few posts back I explained the top 3 reasons why protein is king for fat loss. It keeps you full, helps build muscle, and has the highest thermic effect of all macronutrients. Go check that post for a detailed explanation. - 🔮Coffee >> because there's never a bad time for coffee. And it can, actually, blunt hunger and has a thermogenic effect. - 📂Patience >> the most important of all...because you will NOT reach your goals in a week o month or probably even a year. It takes a hell of a long time (and a metric 💩 ton of effort) to get where you want to be. So prepare for the long haul and get ready to enjoy the journey...because if you're just looking for the quick fix you're setting yourself up for failure. - 🙏❤I hope this helps and, as always, any questions leave em below💪 - #fitness #fitspo #fitfam #fitspiration #fitnessfreak #fitnessaddict #fatloss #fatlosstips #fatlossfood #fatlosscoach #fatlosshelp #fatlosstips #weightlossfood #weightlosschallenge

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💥HEALTH BENEFITS OF COFFEE💥 - 🥐Aside from making you immortal, coffee has numerous health benefits and considerably more than I can fit into this #instgram post. - 🐼Suffice to say, coffee is not the poisonous potion of doom some make it out to be. There are a number of possible adverse side effects (anxiety, nausea, headaches, etc), but those are highly individual and don't make it inherently bad - just not the best choice for some. - 🏒Coffee is a fascinating dragon in that people metabolize it differently, which is one reason why we see varying discrepancies in peer reviewed research. - 🎮Slow caffeine metabolizers usually don't process caffeine very well and often get nervous, anxious, jittery, and have trouble going to bed hours after drinking it. - 🐔Fast caffeine metabolizers process caffeine much more efficiently and usually feel better after drinking it. (This is me to a T). - 👨🏻‍🍳There will surely be those in the comments who say this is stupid and dumb and maybe even call me a mudblood. But what I want you to know is I'm not a mudblood (nor do I have anything against them). And more importantly, I'm NOT saying coffee is inherently good for you, NOR am I saying you should drink it all day every day. Most research points to 2-4 cups/day being ideal for maxing out the benefits. Anymore is redundant. - 🐷If you don't like coffee and prefer something else...cool. Don't drink it. There are plenty of other drinks with a variety of health benefits (water, tea, butter beer, etc). - 🐥Per usual, do what works best for you. Listen to your body. Trust your instincts. And if it improves your quality of life...drink it. If it makes you uncomfortable...don't. Either way, it's up to you. - 🙏❤I hope this helps and, as always, any questions leave em below💪 - #coffee #coffeetime #coffeelover #coffeeaddict #caffeine #caffeinefix #caffeineaddict #fitfam #fitness #fitspo #fitspiration #funnymemes #funnyvideos #funnyquotes #hiitworkout #cardio #cardioworkout #cardiotime #workoutflow #workoutoftheday #workoutmotivation #workoutdone #gym #gymworkout #gymaholic #alwaysoptimal #syattfitness

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💥EAT YOUR EGGS💥 - 🦄You ready for a 💩 storm in the comments section? Strap in and hold on to your Nimbus 2000 because I'm about to rustle some jimmies and there are bound to be a fistful of bludgers zonking around the comments. - 🎃First things first --> eggs do NOT raise your cholesterol. It's a common myth that's been debunked time and again. Doctors USED to think eggs would raise your cholesterol because they're high in cholesterol. But what we've found over the years is your body has a negative feedback loop. Which basically means the more cholesterol you eat, the less it naturally produces. And the less cholesterol you eat, the more it produces. So if you're healthy and strong and don't have any pre-existing cholesterol issues...you have no reason to worry about eggs negatively impacting your cholesterol. - 🏓Aside from that, eggs have so many vitamins and minerals and overall health benefits it's mind boggling. There's always research saying everything (both good and bad) but the most well performed, peer reviewed studies show eggs help reduce weight, maintain a healthy body composition, increase your HDL cholesterol (the good kind), tremendously improve your eye health, and a hell of a lot more. - 🎳Do you need to eat eggs? No, of course not. But they're definitely nothing to be afraid of and, actually, have a ton of health benefits. - 🙏❤I hope this helps and, as always, any questions leave em below💪 - #egg #eggs #eggsbenedict #eggporn #eggslut #eggomelette #omelette #scrambledeggs #foodporn #food #foodshare #foodprep #foodpassion #foodnetwork #foodshare #foodography #foodstyle #foodheaven #foodielife #fatloss #iifym #ifitfitsyourmacros #flexibledieting #alwaysoptimal #syattfitness

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So we've covered training frequency and training intensity; now let's get into training volume. Most exercise scientists seem to be in agreement that training volume (reps x sets x load) is the primary driver of hypertrophy (muscle growth). . This has been found in a meta-analysis [1] and several different studies. For example, Schoenfeld et al. 2014 compared 3 sets of 7 reps to 7 sets of 3 reps on a volume equated basis, and found similar increases in hypertrophy. [2] The amount of volume a lifter needs to progress is dependent on the current training stimulus that they have adapted to. Making suitable increases in volume, which is a form of progressive overload, is important for continual muscle and strength gains. [3] A meta-analysis by Krieger 2010 looked at the effects of single vs. multiple sets on hypertrophy. [4] 2–3 sets resulted in 46% greater gains than 1 set, whereas 4–6 sets only resulted in 13% greater gains than 2–3 sets in both trained and untrained subjects. These sets were working sets that didn't include warm-ups sets, and 7-10 was the average rep range used in the studies. As you can see, not doing enough volume didn't yield maximal results, and doing too much volume had diminishing returns, and beyond a certain point can be determental to overall progress. References: 1. https://www.researchgate.net/publication/305455324_Dose-response_relationship_between_weekly_resistance_training_volume_and_increases_in_muscle_mass_A_systematic_review_and_meta-analysis 2. https://www.ncbi.nlm.nih.gov/pubmed/24714538 3. https://www.researchgate.net/publication/235653976_Progression_models_in_resistance_training_for_healthy_adults_ACSM_position_stand 4. https://www.researchgate.net/publication/232206730_Determining_Appropriate_Set_Volume_for_Resistance_Exercise

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