Week's Best in BS Free Fitness - Vol 40

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Testosterone in men has declined over the last 20 years. [1] This in large part has to do with the higher levels of body fat [2] as well as poor sleep [3, 4]. Optimal levels of testosterone can help reduce body fat and increase muscle mass. [5-7] This can be done in several ways. 1. Quality Sleep. The majority of the daily testosterone release occurs during sleep, hence the reason testosterone levels are lower after sleep restriction than in the rested condition [4] 2. Less Stress. Chronic stress will elevate cortisol levels which have a negative affect on testosterone [10] 3. Consume Healthy Fats. Once calories have been calculated and adjusted to suite the goal, 20%-40% of the calories should come from healthy fats (i.e. nuts, oils etc.) [8] Consuming enough carbohydrates to support intense training is also important as well. [9] 4. Good Body Fat % for you. Having too low or too high of a body fat percentage can negatively affect testosterone levels. References: 1. https://www.endocrine.org/news-room/press-release-archives/2006/testosterone_lvls_in_men_decline 2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3955331/ 3. https://www.ncbi.nlm.nih.gov/pubmed/15914523 4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4445839/ 5. https://www.ncbi.nlm.nih.gov/pubmed/12679426 6. https://www.ncbi.nlm.nih.gov/pubmed/2917954 7. https://www.ncbi.nlm.nih.gov/pubmed/15075918 8. http://ajcn.nutrition.org/content/64/6/850.abstract 9. https://www.ncbi.nlm.nih.gov/pubmed/20091182 10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3880087/

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💥CAN YOU WORKOUT WHEN YOU'RE SICK?💥 - 🐼PLEASE note I did not write "should" you workout. Whether or not you "should" is more of a personal decision than anything else and, between you and me, I don't like telling anyone they should or shouldn't do anything. - 🐣CAN you workout is a different story in that what I'm about to share with you is simply for your knowledge and awareness - so you can decide whether or not you "should." - ☕️By and large, if you have a head cold (stuffy/runny nose, watery eyes, etc) odds are you can train. Should you? That's up to you and, personally, I'd recommend resting. Because if you're forcing yourself to the gym when you're sick, you might have an obsessive relationship with it which means you need to take a step back and reevaluate. Then again, some people feel better after a moderate, low intensity workout even when sick. And if that's you...go for it. Just don't go bonkers. Keep it light and easy. - 🦉If you have more of a throat/chest sickness, rest. Stay out of the gym. Let yourself recover. Your immune system will thank you for it and you'll probably recover faster. - 🔥If you're worried about losing all your progress by missing the gym for a week, relax. You didn't get ripped or shredded in a week, and you won't get fat in a week either. Progress takes time (a lot of it) and if you honestly think missing the gym for a week is going to make or break your success, you need to take a deep, honest look inside yourself and ask if your relationship with the gym is truly healthy. Because, maybe I'm wrong, but I think a healthy relationship is one of moderation, not unyielding rigidity. - #workout #workouts #exercise #exercisemotivation #personaltrainer #strengthcoach #exercisemotivation #exercisedaily #strengthandconditioning #workoutaddict #workoutdone #workoutdaily #gym #gymfit #gymworkout #gymaddict #fitness #fitfam #fitspo #fitsporation #fitspiration #alwaysoptimal #syattfitness

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Wilfredo Thomas