Beginners Fitness 🍎

2021-06-12 18:04:41 What is beta-alanine?

Beta-alanine is a non-essential amino acid. It is commonly used by mouth for improving athletic performance and building lean muscle mass in younger adults, and improving physical performance in elderly adults.

In the body it is converted to other chemicals that can affect muscle. More on that later!

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2021-06-11 00:30:40 ¨Every champion was once a contender that refused to give up.¨ – Sylvester Stallone

Hollywood’s megastar Sylvester Stallone was once such a contender who fought many hardships in real life before he was applauded for being Rocky Balboa and Rambo.

Before a boxing match inspired him to write the script for the first Rocky movie, Stallone was drowning in poverty. 

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2021-06-06 23:35:13 The benefits of logging and tracking your progress.

•Makes it more likely to reach and surpass your goal.

•Allows you to be more efficient in your time and workouts.

•Lends accountability to yourself and your goals.

•Allows for easier modifications and shows when and where changes need to be made.

•It can be motivating and reinforcing to remind you why you are doing what you are.

•Helps to drive the focus and direction of your programming.

•Keeps you committed to your plan.

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2021-06-04 22:06:26 Benefits of resistance bands!

1. You can work every muscle group with resistance bands.

2. Resistance bands help you do gym exercises - minus the gym.

3. They challenge your muscles differently than free weights.

4. They can help you modify the difficulty of different exercises, for example pull ups.

5. Resistance bands are affordable and don't take up much space.

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2021-06-02 22:43:17 “Exercise is King, Nutrition is Queen, put them together and you have a Kingdom”- Jack LaLanne.

Jack is commonly known as “The Godfather Of Modern Fitness” for introducing weight training and nutrition to the masses.

What is less commonly talked about is how he designed and invented many of the gym machines people still use today. including the weight selector and the leg extension machine. HE also conceived the concepts for the squat machine, now known as the “smith machine.” 

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2021-05-31 23:03:26 Jumping rope benefits!

#1 Burns a lot of calories
Jumping rope can burn 200 to 300 calories in 15 minutes. 

#2 Improves coordination

#3 Reduces injury risk
With improved coordination you'll be less likely to get hurt

#4 Improves heart health
Since it gets your heart pumping, it's great for your cardiovascular system.

#5 Strengthens bone density
Jumping rope builds bone density through impact training

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2021-05-27 20:44:04 How many reps per set do you need to do?

1. Training for muscle size

If you're training for muscle size, choose a weight at which you reach muscle failure in the 8-12-rep range. 

2. Training for strenght

When focusing on maximizing your strength, you want to train with heavier loads, ones you can lift for just 1-6 reps. 

3. Training for muscle endurance

Focusing on muscle endurance means choosing fairly light weights that can be done for 15-20 reps or more.

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2021-05-26 00:14:15 200 calories compared

This is why increasing your fruits and vegetables intake is always a top tip when discussing dieting for weight loss.

You would need to eat over 8 kilograms of strawberries to get calories needed to maintain weight (for average adult). While the same number could be achieved with only 500 grams of potato chips. The choice is yours!

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