My typical pre-workout stack, I'll list the benefits of each supplement below as you may consider using these supplements to enhance your performance while training 😁
Beta Alanine benefits:
Boosts explosive muscular strength and power output.
Increases muscle mass.
Boosts muscular anaerobic endurance.
Increases aerobic endurance.
Increases exercise capacity so you can train harder and longer.
L Tyrosine benefits:
Relieving stress, both from life situations and secondary to exercise
Relieving depression, burnout, anxiety, and mental fatigue. Often tyrosine is recommended for use with St. John's Wort, an herbal preparation that is believed to aid mild depression, for maximum effect against stress.
Improving alertness and enhance cognitive performance.
Improving workout intensity, increase recuperation and prevent overtraining - secondary to its ability to influence peripheral and CNS levels of neurotransmitters.
Increasing thermogenesis, lipolysis and maximizes body composition
Citrulline Malate benefits:
Research shows that using citrulline during exercise might enhance performance. There have been tests on animals that were fed citrulline: these animals were able to perform strenuous tasks for longer periods of time and had lower levels blood ammonia and lactate than the animals who were not given citrulline.
Spicy Chicken Arrabiata sourdough pizza 🤗😁 Although I do tend to post a lot of food on my account that are 'cheat meals', I have to mention my diet is exceptional 90%, and when I do decide to treat myself, like this pizza 😁, I factor it into my daily calorie expenditure and will usually do a hard and heavy workout the day of and day after the meal. Food you enjoy should always be in your diet, and obviously the majority of that food should be healthy, when considering that you should remember to treat yourself to the foods you like that are perhaps less healthy as they can be used as a motivation to work towards and reward yourself after working hard ✌️
Superset I've been using as a finisher on upper body days. I've found using an extended time under tension (3:1:3) better than going all out on weight for this finisher, take 45-60 seconds rest between sets and drop weights if you begin to fatigue, focusing on keeping the intensity ✌️😁
Upper body hypertrophy session, push exercises were done with time under tension (2:1:2), pull ups were bodyweight until failure, then used bands as needed. 60-90 seconds rest between sets and two minutes rest between exercises.
Definitely harsh on shoulders so use lighter weights than regular sessions 😁
Soulful Sunday: Sunday is usually where people find themselves having downtime and can process how their week has went, what they've achieved, and how they can improve for the week ahead, here's providing a quote to perhaps get the ball rolling for that. #SoulSunday
A wonderful quote, originally from German philosopher Frederich Nietzsche, adopted and preached by neurologist Viktor Frankl. You to your own interpretation, my interpretation: to have reason upon a need in life, one will find the ability to overcome any obstacles facing them to reach that need.
Enjoy your Sunday 😁
Spent the day at Lough Key Forest Park and in honesty I was wrecked but pumped out what was probably the laziest programming I've done in a long time 😂 but it actually surprised me as to how well it worked my chest, I recommend trying it with max. 60 seconds between each set and exercise, don't drop weights until failure on each
Old-school Sunday: back to basics on nutrition and training, looking at what's consistently worked for years but may have been forgotten about in the new age of nutrition and training. #OldSchoolSunday
Drag curls: like the regular Barbell Bicep curl, the drag curl differs by holding the bar up along the abdomen while curling the bar, essentially dragging it along your front. You'll find you won't be able to curl the same weight as you would a regular barbell curl, however the mind-muscle connection is far easier to achieve as there is less room for compromise, such as flaring the elbows. Give it a try 😁
Food on Friday: bringing you healthy, sustainable recipes and meal ideas I've seen and/or used myself to help stay on track while dieting. #FoodOnFriday
Prawn and Pineapple rice: a small, tasty meal that I usually make with 300g of prawns and 300g of brown rice, along with pineapple slices with a jar green curry sauce, then split it into thirds so I have a small meal under 400 cals for three days. Try it yourself! (side note: pineapples are optional, I just love putting them on everything myself, especially pizza 😉).
Friday Fact: a fact related to physical or mental wellness that you may not have known before. #FridayFact
Why is this important? Considering this information, muscle mass takes up about four-fifths to that of fat mass. To put this into context, two separate individuals, weighing the exact same and being the same height could have entirely different body compositions based on how much muscle and fat they carry. The person with the majority of their weight coming from muscle mass could fit a medium sized shirt, whereas the other person whose weight is predominantly fat mass, could only fit a large.
This is further reason as to why you should look in the mirror to measure your progress, as a scales can be deceiving disheartening to those who go workout in the hopes of losing weight, as they could be losing quite a lot of fat, while also be packing on muscle 💪.