background preloader

The Leangains Guide

The Leangains Guide
It's about time I compiled a comprehensive guide to my system, so here it is. Intermittent fasting and Leangains How does Leangains differentiate itself from some other intermittent fasting based diets? Here's a brief primer. The basicsIn-depth coverage of my approach, and the benefits of intermittent fasting, can be read about here. A much shorter summary can be found here. Fasting and feeding My general position on the fasted phase is that it should last through the night and during the morning hours. However, the fast could also also be broken later in the day depending on your personal preferences and daily routine. The recommendation for fasting through the earlier part of the day, as opposed to the latter part of the day, is for behavioral and social reasons. The protocols I work with four different protocols depending on when my clients train. Fasted training Training is initiated on an empty stomach and after ingestion of 10 g BCAA or similar amino acid mixture. Sample setup Key points

Skinny Me magic.piktochart Wilson J, Wilson GJ. Contemporary issues in protein requirements and consumption for resistance trained athletes. J Int Soc Sports Nutr. 2006 Jun 5;3:7-27 0.5 - 0.6g per KG POST-EXERCISE untitled Primal Toad — Primal. Paleo. Caveman. Hunter-Gatherer. Real Food. Fun. Minimalism. IF: intermittent fasting, le jeûne intermittent - Regime seche - Forum . Tout savoir sur les steroides anabolisants IF: intermittent fasting, le jeûne intermittent Le jeûne intermittent, et le protocole LeanGains (son adaptation pour la musculation) est une méthode permettant d'optimiser la prise de muscle, tout en favorisant la perte de gras. Le secret réside dans le cyclage des nutriments et un timing précis pour les compléments alimentaires, pour favoriser la synthèse d'hormones anabolisantes. Dans ce dossier, nous allons vous présenter la notion d'IF , qui est l'acronyme pour Intermittent Fasting , qui signifie en français jeûne intermittent. Cette notion d'IF est popularisée par le coach suédois Martin Berkhan qui en a fait une adaptation pour la musculation, avec un protocole nommé Leangains . Nous allons vous expliquer comment appliquer ce jeûne intermittent, et en quoi il est utile pour la musculation et pour la santé en général. Il est légitime de douter que ce type de nutrition est bon pour la santé, et encore plus pour la musculation. Définition du jeûne intermittent Martin Berkhan

Lifter's Shoulder: The Cause & The Cure If you're an athlete or a lifter, chances are your shoulders have given you some trouble. In fact, no other body part is as prone to dysfunction. Movement is king. Where crisp, clean movement is found, the ability to train without pain is soon to follow. The Shoulder Complex is... When it comes to strength training and fitness, there may be no region in the body that's as chronically dysfunctional and painful as the shoulder complex. Simply put, the four joints comprising the shoulder girdle are battle-tested on a daily basis, not only in training but also sports like desk jockeying and frantic finger pounding into your smart phone (which are both up for review to be added to the 2020 Olympic Games.) Related: Lifter's Elbow: The Cause & The Cure Even with advanced orthopedic evaluation, the likelihood of even the most talented sports medicine specialist pinpointing the exact origins of pain with palpation alone is about as likely as that snowball's chance in hell you've heard about.

Lactic Acid Training For Fat Loss | The Fitness Grail Today in tune with summer being right around the corner, I am addressing lactic acid training and how to effectively use it to satisfy your fat loss goals. Lactic acid training is effective in losing fat, not because it has a magical property that directly targets fat, but more of the environment it creates as a result. First off, lets familiarize ourselves with Lactic acid then move on to the workout. What is Lactic Acid? Explaining lactic acid can get technical, so ill try to make it as simple as possible. Simply put, lactic acid is a by-product of oxygen deficiency. When we exercise, the body converts glycogen in to ATP which is used to provide energy for the muscles to contract with the support of oxygen. Lactic Acid & High Intensity Exercise As you exercise, your body uses up the glycogen stored in your muscles, as you continue to exercise with intensity, your body taps into alternate stores. As a result, lactic acid is created. Lactic Acid Training & Fat loss Workout Back Squat Lunges

Viande : impact sur l'environnement, la santé et les animaux German Volume Training! Supersets and trisets allow you to perform a lot of work in a short period of time. The rest-pause method allows you to use heavier weights, so you can recruit the higher threshold muscle fibers, and eccentric training enables you to overcome strength plateaus. The bottom line is that almost any training method will work—provided you do it with intensity—at least for the few weeks it takes for your body to adapt to it. In strength-coaching circles, this method is often called the Ten Sets Method. In Germany, the Ten Sets Method was used in the off-season to help weightlifters gain lean body mass. It was the base program of Canadian weightlifter Jacques Demers, Silver Medallist in the Los Angeles Olympic Games. The program works because it targets a group of motor units, exposing them to an extensive volume of repeated efforts, specifically, 10 sets of a single exercise. Goals & Guidelines For lifters new to this method, I recommend using the following body-part splits: Body-Part Splits

6 Workouts For Chiseled Abs Abs may not be the most challenging body part to train, but visible results can remain elusive. That's because, when all's said and done, a great workout can be undone by poor eating habits and body-fat levels more suited to a hibernating bear in winter. Prioritizing your midsection requires not just a great workout but a commitment to eating clean and doing cardio to help get you lean. Not everyone starts from the same place, nor has the same objectives when it comes to ab training, so it would be imprudent to provide a one-size-fits-all solution. "Not everyone starts from the same place, nor has the same objectives when it comes to ab training, so it would be imprudent to provide a one-size-fits-all solution." First, a little abdominal science. When you stabilize your legs, as when doing kneeling rope crunches with a cable, the upper portion of the rectus abdominis (upper abs) receives greater activation. Finally, don't forget about progressive overload when it comes to ab training.