Beginners Fitness 🍎

2021-07-22 22:42:23 I personally use this recipe as a base and add things like berries, dark chocolate, cocoa or vanilla extract. If you don't have whey it also works with flour (also 20g).

Regular version is around 700 calories and 40g of protein and version with flour instead of whey has about 30g of protein.

Hope you like it! Open / Comment

2021-07-22 22:36:45 Protein pancakes by Rob Lipsett.

Ingredients:
•50g yoghurt
•50g quick oats
•20g peanut butter
•1 banana
•2 eggs
•one scoop (20g) whey protein

How to make:
Add everything into a blender/food processor and blend it up. Preheat your pan on medium heat and add cooking spray if necessary. Pour some of the mix in the pan and flip when bubbles appear on top (around 3 min) then cook for about another minute. Repeat until all the mix is gone.

#Recipes Open / Comment

2021-07-20 18:36:52 Regular exercising reduces depression and anxiety symptoms.

One of the top proven benefits of exercise is its effect on mental health.

Mild exercise for half an hour, three days a week, is enough to reduce depression, anxiety, and bad moods. It also improves self-esteem and cognitive function. 

#Facts Open / Comment

2021-07-16 23:21:47 Ways of measuring body fat percentage. Pt. 2

3. Hydrodensitometry

Hydrodensitometry, or underwater weighing, uses a person’s body mass and volume to calculate their body density. It involves submerging a person in water and measuring the volume of water that they displace.

4. Air displacement plethysmography (ADP)

During ADP, a person sits inside an enclosed device called a Bod Pod. Scales inside the Bod Pod measure body mass, while air pressure sensors measure the amount of air displaced by the person. The entire procedure takes around 10 minutes and gives consistent results.

#Other Open / Comment

2021-07-14 22:32:11 "No matter how many mistakes you make or how slow you progress, you are still way ahead of everyone who isn’t trying."

- Tony Robbins

#Quotes Open / Comment

2021-07-12 23:43:20 Ways of measuring body fat percentage. Pt. 1

1. Calipers (skinfold)

It requires a person to use calipers to measure the thickness of skinfolds. Due to differences in body fat distribution, males and females need to take measurements in different areas.

2. DEXA scan (Dual-energy X-ray absorptiometry)

DEXA scan uses X-rays to precisely measure body fat, lean muscle, and mineral composition in the body. The scan is similar to any X-ray and only takes a few minutes.

#Other Open / Comment

2021-07-10 21:08:11 Sedentary lifestyle literally kills you!

The connection between exercise and cardiovascular disease reveals that a sedentary lifestyle contributes to 20% of the adult mortality rates.

People that sit for 11 hours per day are 40% more likely to die of premature death. For those older than 35, the lack of exercise and disease progression contribute by 20% to their overall mortality rate.

#Facts Open / Comment

2021-07-08 23:01:31 How fast will you start losing progress without exercise?

In general, taking a week off from working out won't affect your strength and endurance significantly. You can expect endurance to start fading after around two weeks, and your overall muscular strength after about a month.

But that loss is a continuum — it's not like you immediately go from the Hulk to a detrained Bruce Banner — and if you were well-trained before that period of inactivity, your muscle mass and strength may return to their previous levels, or nearly so, within just a few weeks or months of going back to training.

#Facts Open / Comment