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How Can I Build Muscles At Home To Lose Fat?
Unlike isolated ab exercises, compound movements like squats, deadlifts, and presses recruit large muscle groups and activate the core as a stabilizer.
A 2018 study published in the Journal of Strength and Conditioning Research,found that multi-joint, full-body exercises result in significantly greater core muscle activation compared to isolated core movements like crunches.
Full-body training also increases caloric expenditure, which is key for reducing overall body fat; the real barrier to visible abs.
So instead of just hammering crunches, full body workouts help you strip fat, build core strength, and develop a lean, defined midsection, all in one program.
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When it comes to muscle building supplements, there are plenty of options, but only a few supplements that actually work. In this video, I’ll be showing you the three most indisuptable bodybuilding supplements that not only are proven to work but are the safest as well. Throw in the fact that each of these are rather cost effective and you have the makings of a solid boost to your workouts and nutrition - to help augment the gains that you’re already seeing through smart supplementation.
00:00 3 Supplements Introduction
02:10 Whey Protein Forms
03:20 How Much Protein Per Day
04:30 How Much Protein at a Time
07:00 Creatine: To Load or Not Load
08:40 Forms of Creatine
09:40 Proper Dosing
10:55 Omega-3 Benefits
12:50 Dangers of Omega-3's?
13:55 Recommended Daily Dose
14:45 Omega-3's Mercury Risk
We start with protein or protein powder. A good protein supplement is and should be a staple of any serious training athlete or fitness enthusiast. It is extremely important to maintain a proper daily protein intake if you want to build muscle, and getting it all through our solid food on a day in day out basis is often times not practical or cost effective. This is where protein powders become incredibly useful.
When it comes to the choices of protein, whey and casein are the two most popular (with egg white and soy following them). Casein protein can be the more allergenic of the two. In terms of whey protein, there are three main categories based on the purity and degree that they have been processed to remove milk sugars and fats. There is concentrate, isolate and hydrolysate.
The amount of protein that you should aim to have each day is roughly 1 to 1.2 grams per pound of bodyweight. While there are studies that show that ingesting as little as .7 grams of protein per day is enough to prevent muscle loss, that should not be your goal. To build muscle, shoot for the upper end of the limit, especially if you are close to calorie maintenance or below to maximize lean muscle mass.
The amount of protein per serving matters as well, probably much more than the timing of when you take it. Shooting for a total grams of protein above 29g is wise as it is at this threshold that the leucine mediated mTor pathway for muscle protein synthesis kicks in.
The next most reliable supplement for building muscle that also has an incredibly high safety profile is creatine.
Creatine is available in many different molecular forms, but in terms of their efficacy on your training, are unaffected by the type.
Those that experience gut discomfort from taking creatine monohydrate (roughly 10-15% of all users) will likely find that switching to creatine HCL will remove those issues entirely. The daily dose of monohydrate is most effective at 5 grams per day, with no specific timeframe in which to take it. The does for HCL however is only 2-3 grams due to an increased efficiency in processing it.
The loading phase of creatine is not necessary. This means that taking up to 20 grams per day for 4-5 days is not a requirement. Once your body reaches its natural capacity for storing creatine, any additional will provide no additional benefit. This top level can be achieved by supplementing with 5 grams per day for about 10-14 days.
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Finally, we need to talk about omega-3 fatty acids. These are one of the most overlooked supplements that you can put in your body. Not only are they known to be heart protective and helpful for improving blood lipid profiles but they are being shown to be at the very least, anti-catabolic and potentially anabolic - particularly as you age and the body becomes less efficient at controlling inflammation and building muscle.
The focus here should be not on the overall milligram size of the fish oil pill but rather on the combined total of EPA and DHA that you are getting with each dose. Look for a 3 to 2 ratio of EPA to DHA and make sure to choose a fish oil supplement that is purified and free of rancid oils. This is much more likely to be the case in the triglyceride formulations of omega-3’s rather than the ethyl ester forms.
Take omega-3’s daily for best results and monitor your ability to recover from your hard workouts as it is likely to improve greatly.
In all three cases, finding high quality supplements that are safe is key.
I proudly put my name on my own protein powder protein supplement, creatine monohydrate and omega-3 fish oil and they are all available at athleanx.com accessible through the link above.
If you are looking to put science and safety back in supplementation, then head to athleanx.com. If you want more videos on supplements to build muscle and other things like preworkouts and beta alanine, make sure to subscribe our channel here on youtube using the link above and remember to turn on your notifications so you never miss a video when its published.
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Are you on a keto diet and looking for a convenient way to boost your journey to ketosis? Look no further than True Boost Keto Gummies! These delicious gummies are specially formulated to help you stay on track with your keto lifestyle while satisfying your sweet cravings.
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True Boost Keto Gummies are made with premium quality ingredients that are scientifically proven to support a keto diet. Each gummy is packed with exogenous ketones, MCT oil, and other essential nutrients that help your body stay in ketosis and burn fat for energy. Plus, they taste great and are easy to incorporate into your daily routine.
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Unlike other keto supplements on the market, True Boost Keto Gummies are free from artificial additives, fillers, and preservatives. You can feel confident knowing that you are fueling your body with clean, natural ingredients that support your health and wellness goals.
Whether you are new to the keto diet or a seasoned pro, True Boost Keto Gummies are the perfect addition to your routine. They can help you overcome cravings, boost your energy levels, and stay focused on your weight loss goals.
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True Boost Keto Gummies work by providing your body with an additional source of exogenous ketones. These ketones help jumpstart the ketosis process, allowing your body to burn fat for fuel more efficiently. By taking True Boost Keto Gummies regularly, you can help support your body’s natural ketone production and stay in ketosis longer.
In addition to exogenous ketones, True Boost Keto Gummies also contain MCT oil, which is known for its ability to increase energy levels and promote mental clarity. By adding MCT oil to your diet, you can experience a boost in energy that can help you power through your workouts and stay focused throughout the day.
True Boost Keto Gummies are designed to be taken as a dietary supplement. Simply take the recommended dosage each day as part of your regular routine, and watch as your body begins to benefit from the powerful ingredients in each gummy.
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Yes, True Boost Keto Gummies are made with natural ingredients and are safe for most individuals to use. However, if you have any medical conditions or are pregnant or breastfeeding, it is always best to consult with your healthcare provider before starting any new supplement.
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Results may vary, but many users report feeling the effects of True Boost Keto Gummies within a few days of starting to take them. For best results, it is recommended to use True Boost Keto Gummies consistently as part of a healthy diet and exercise routine.
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On today’s episode of Live Lean TV, I share 5 steps on how to lose water weight in one day. This includes my personal experience of how I gained 6 pounds in 2 days, and lost it in 1 day.
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I'm back from Bermuda and feeling the effects of too many toxins and not enough movement...and GAINING 6 lbs! Yes, during these 2 days of fun, I actually gained 6 lbs. However, in only 1 day after I returned home, I lost these 6 lbs of weight fast.
Was this 6 lbs of fat? How did I lose the weight so fast?
Find out the answers and my 5 steps on how to lose water weight in one day.
PS. I also share a clip of a video of me jumping into the ocean on Christmas day.
Enjoy!
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Welcome to Live Lean TV. The online fitness and nutrition show, hosted by Brad and Jessica Gouthro, teaching you how to LIVE THE LEAN LIFESTYLE 365 days a year. Watch hundreds of fat blasting & muscle building workouts, easy and delicious recipes, as well as fitness and nutrition tips to get you your dream body (and maintain it 365 days a year). Make sure you click the SUBSCRIBE button for new fitness and nutrition episodes every week!
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5 Steps On How To Lose Water Weight In One Day (6 POUNDS!) | LiveLeanTV
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