Fasted training – yay or nay? Comments Off on Fasted training – yay or nay? 12317

Some people absolutely hate fasted training, but there are also those who swear by it. Regardless of which side you’re on, there’s no denying the benefits and results one can attain from fasted training. What is fasted training? Basically, fasted training is the act of training or working out while your body is in a fasted state. A fasted state is not limited to “an empty stomach.” It could also pertain to a period of time wherein the individual has gone five or more hours without food or drink that contains calories.

If not performed properly and with the correct precautions, fasted training can definitely be counterproductive to your goals since it may impede recovery. (1) Additionally, lean muscle tissue is at a greater risk of being catabolized as energy during long, fasted states. In order to reap the benefits of fasted training, it’s important to know what body parts/muscle groups to train, the intensity at which you should work out, and which supplements to take and when.

 

Adjusting to Fasted Training

It’s very important to understand that your body will need to adjust to fasted training. For most individuals, the adjustment period may take up to 1-2 weeks. A select few may be able to adjust in less than a week and others may take longer than two weeks which is why it’s important to pay close attention to how your body responds to fasted training. During this time, it is highly recommended to train smaller muscle groups during the adjustment period as you may feel weak and lethargic due to the lack of food that you have been previously accustomed to.

Going straight to your regular training program, especially if it contains heavy compound movements, may prove to be too taxing to your central nervous system, thereby prolonging recovery time in between sessions. (2) Furthermore, it could be dangerous and may even increase your chances of getting injured.

Avoid Training Big Muscle Groups Right Away

Avoid training big muscle groups such as legs, back, chest, and avoid HIIT (high-intensity interval training). Instead, opt to do smaller muscle groups such as deltoids, biceps, triceps, calves, forearms, and perform only light cardio. Incorporate the bigger muscle groups only once you get accustomed to fasted training. There is always a risk of low blood sugar levels, also known as hypoglycemia, in a fasted state and can result in headaches, dizziness, and fainting, so transition slowly to give your body time to adjust.

Modify Your Training Intensity

Keep in mind, your body still has to adjust to training fasted so be sure to pay close attention to how your feels during and after your training. Are you exhausted? Do you still have the energy to go about your day? Do you feel lightheaded and undernourished? If you’re having a difficult time recovering, lower the weight or decrease the number of sets you perform for each exercise. (3)

Conversely, if you truly feel that you are capable of doing more and the weight is moving fast, increase the intensity gradually. This can be done by using heavier weight, keeping rest times shorter, adding more repetitions, or adding more sets per exercise.

Supplements for Fasted Training

Studies show that fasted training can significantly help with fat loss since insulin levels are very low when the body is in a fasted state. (4) When insulin levels are low, the body becomes more efficient at using fat as energy for your training. Unfortunately, your muscles can also be used by the body for energy which is why correct supplementation is vital for muscle preservation.

BCAAs (branch chain amino acids) should be taken before training to prevent your body from going catabolic and possibly losing the muscle. (5) Those who train for an extended period of time, roughly more than an hour and a half, should sip on BCAAs throughout their training session to reduce the risk of muscle loss.

A pre-workout supplement can give you a much-needed energy boost to get you through hard training sessions and may actually improve your workouts. (6) At times, getting that extra kick of energy can turn a training session where one simply just goes through the motions, into a training session with intensity for every repetition. Remember to always listen to your body. A pre-workout supplement can mask the symptoms of overtraining and eventually lead to excess fatigue resulting in missed training sessions.

A very popular fat loss stack that is meant for fasted training is the yohimbine HCL, l-tyrosine, and caffeine stack. Studies show that this stack is effective for targeting stubborn fat areas. (7) For women, these areas are the triceps, hips, lower abdomen, and legs. For men, it’s the lower back and love handles. The yohimbine HCL, l-tyrosine, and caffeine stack has proven to be effective when the body is in a fasted state.

The Final Word

Is fasted training right for you? It could be, however, if your current pre-workout nutrition protocol is already working for you, there’s no need to take unnecessary risks on fasted training.

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What we love about Apple’s iOS 12 Comments Off on What we love about Apple’s iOS 12 49097

The 2018 Apple event was a genuine expression of Apple’s ingenuity and dedication to their users. It wasn’t about new shiny things, it was all about the users this year. It featured outstanding changes to all the platforms and introduced groundbreaking software that will be talked about years to come. It was an outstanding success. It was the much-needed change of pace that Apple needed to dispel all rumors, scandals, and reaffirm their place in the tech world. The event was loaded with gizmos and updates, the likes of which can only be referred to as revolutionary. There are a lot of things that we love about iOS 12, and here are the highlights.

iOS 12

The latest update of Apple’s mobile software came equipped with some of the most family-friendly and digital health features to ever grace a smartphone OS. Rather than push people towards screens, the new iOS actually makes an effort to help users reduce screen time, thereby allowing them spend more time in the real world. The digital health bar helps users set all sorts of limitations while using their mobile devices. These limitations include; time limits on certain applications, activating do not disturb at night, and so many other little features here and there.

Memoji

Although it seems like an attempt to recreate the already popular feature that Samsung introduced – AR Emoji, Memoji is not only better named, it comes with tongue detection that lets you create all the tongue related emojis you want.

Other amazing stuff

There are new Google photos-like features in the new updates. It comes with suggestions, reminders, and it is incredibly intuitive when you search for photos. Some say it might be better than Google photos’ find features.

Siri gets more intuitive

The latest iOS update has made Siri feel less like software and more like a real personal assistant. The new update stores your usage information, suggests and allows you to tailor certain actions, and sometimes even alter them. The shortcut app is used for this function, and it basically ensures that your needs and specifications are made convenient with the click of a button.

macOS Mojave

Fret not macOS users, Apple didn’t spend the entire event going on about its mobile operating system. This new OS, like its predecessors, is named after a beautiful natural phenomenon. Like iOS, it comes with numerous updates and additions, the most noticeable and beloved being the return of the dark theme. Originally a star feature of earlier iterations of macOS, it finally makes a grand return to the Mac stage, so to speak. It can be easily accessed from system preferences on the Apple menu, and it works with Apple apps for now.

macOS also comes with an improved Safari browser

It’s still basically the same, except there is a new feature that helps you keep all the ads at bay. It does so by maintaining a tighter grip on user information and basically stops websites from singling you out for ads. macOS also comes with a ton of shortcuts and commands to help your experience feel more organized and smooth. There are quick-action settings for actions like organizing the desktop and watermarking documents, etc.

watchOS 5 basically turned all Apple watches into phones

watchOS 5 introduced a competent web browser, Siri’s suggestions, and a voice message system. This completely revamps the Apple Watch and makes it slightly less tacky than it really is. Its fitness software was also revamped, after all, that is half its functionality. It now has a new feature that automatically records your exercise session in case you forget to start the timer.

AppleTV finally supports Dolby Atmos

The much-anticipated update to the iTunes library has finally arrived. The complaint about AppleTV’s incompatibility with Dolby Atmos on supported programs and movies has finally been addressed. Like all the other changes to AppleTV, it was an improvement on the previous standard and so far, so good. There have been no problems.

Of course, this doesn’t begin to cover all the amazing things that happened, but these features really caught our eye. If we had to pick, these updates were the best thing about the event, of course, that is only our opinion.

Should I hire a personal trainer? Comments Off on Should I hire a personal trainer? 38205

That is a great question; one that has no clear answer. I guess to answer this question, you need to ask yourself a couple of questions and the first is: Do I actually need a personal trainer?

This question logically precedes the original question because it’s important to establish just how important exercise is to you. There is no reason to hire a personal trainer and pay him/her a lot of money if you don’t feel that you are dedicated enough to fitness as a whole. However, if it’s important to you, then by all means we can proceed to the next question.

Am I satisfied with my results?

Since it’s crystal clear that you are dedicated to the whole exercising thing, then you need to proceed to the next question which is far more important than the first. The second question is more important because it accesses your footing and your desire to grow and help you determine if hiring someone to guide you is the next step in your fitness journey. When working out we all see gains. Regardless of what you are into, it’s always present. It’s one of the general perks of sticking to a workout routine. And usually they come either quickly or slowly depending on how hard and well we workout.

You need to ask yourself how satisfied you are with your current rate of gains and improvements. Are the gains coming fast enough? If they are not then you might want to consider hiring a personal trainer to help you get those gains much faster. Most people just hop on the personal trainer train right off the bat. Most of them don’t see what they could really accomplish by themselves before bringing someone into it.

This is risky because it not only robs of you of your money, it also robs you of the opportunity of discovering just how good or bad you are at a given field before you have someone help you. Hiring a personal trainer if you aren’t satisfied with your current gains is a great idea. He/she can help you by showing you some tricks of the trade and improving your technique.

At this point, I would definitely say that it’s a great idea to hire a personal trainer. But if you are tight on cash and it’s not a do or die thing, you can always find out if this slow growth or gains is something you can fix or speed up yourself.

Can I fix it?

A reduction or overall halt in gains can be brought about by two factors. The first is physical, as in improper form, intensity, etc. The other is mental. Both factors are incredibly tricky and difficult to overcome alone. Even if you had the help of a personal trainer, it’s still going to be quite a challenge to overcome a plateau. This question cross-examines your ability to deal with your problems personally. Are you strong enough to overcome your plateaus or do you need some professional help? If you need help then a personal trainer is what you really need.

It’s ok to get a personal trainer of you really need it.

The decision to get a personal trainer isn’t particularly an easy one – or cheap one. If you are confident that you can push yourself to the next level, I see no reason to get a personal trainer but if you aren’t in intermediate need and just need a little push, then you can be in the beginner’s section and just need someone to show you the ropes of a fascinating and dangerous new world. In this case, research might not be enough, you might choose to hold onto a personal trainer for a couple of months until you break the whole “working out thing” down and get accustomed to everything that comes along with it.

To speed things up.

You could also be an intermediate athlete or an expert and you feel like you might need the personal touch of a professional to speed up your gains because you might be preparing for something big or important. In instances like these it’s great to hire a personal trainer. Nobody observes and sees your excesses like an outside party. Supervision to maximize gains is never a bad thing.

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