Month: January 2019

When it comes to how to lose fat, there are some differences between men and women, and it goes beyond the simps differences in how we store it. In this video we look at how to lose fat, the right way, for men VS women. As you probably already know, men and women have different trouble spots when it comes to where they store fat. We’ll not only look at how men and women differ in terms of fat storage but we’ll also uncover several strategies that address the challenges that each face in their pursuit of fat loss.

For men, trouble spots tend to be in the chest. Chest fat, or man boobs start to develop when men are carrying too much body fat. The waist line or Love Handles is another trouble spot. Perhaps the most notable trouble spot is in the mid section or beer belly.
Even in examples of significant leanness men will store fat deposits in very specific areas of their mid section such as their lower abdominals and lower back.

For women, the fat loss trouble differ. Fat deposits on the backs of the arms creating’bat wings’. Women also experience more fat storage in their lower bodies; hips, thighs and calves. You’ve probably heard the terms saddlebags, cankles or muffin top to describe these trouble spot. This is evident in women who appear to be skinny or skinny fat, you’ll see that the areas mentioned above often show signs of extra fat deposited.

Many of the differences in where fat is stored come down to hormones, specifically Testosterone and Estrogen. Men and women don’t only have different trouble spots however, they also have different types of fat storage as well. Testosterone often creates more visceral fat. That is, fat stored behind the muscle sounding the organs.

Classic examples of this type of fat are men that have a rock hard protruding beer gut. This is caused by the fat actually pushing out against the layer of abdominal muscle. Since visceral fat surrounds the vital organs, this type of fat is more dangerous. Typically we see higher cases of heart disease in men often caused by their increased storage of visceral fat.

Women on the other hand have more subcutaneous fat. Subcutaneous fat is often driven by the binding of estrogen. While this type of fat is less dangerous than visceral fat it can still be troublesome and if you have it, you likely want it gone!

When it comes to strategies for losing fat the recommendation for women is to focus on exercises, specifically strength training over steady state cardio. Strength training will allow women to add muscle to their frames which is not only anabolic in itself, but will also help increase their existing levels of testosterone which will also help aid in fat loss.

For men, the focus should almost always be on nutrition. Since men have larger amounts of testosterone already, and likely carry more muscle mass as a result, they will generally want to focus on getting their eating in check. This will help lower their body fat especially when done in conjunction with a smart exercise program.

In addition to the tips above regarding fat loss through proper nutrition and exercise, you can also try incorporating some of mother natures secret ingredients. Foods like Oysters for additional Zinc, Red Grapes for Resveratrol, cruciferous vegetables for their high levels of phytochemicals. Other excellent foods to incorporate are mushrooms and fresh ginger.

As I always say on this channel, there is no shortcut to getting the results you want but with a scientific approach to nutrition and training you can achieve your fitness goals.

For more information on training and a proven meal plan that delivers real results, be sure to head to the link below and see what training like an athlete is all about.  The ATHLEAN-X Training Systems put the science back in strength to help you to get results faster than ever before by training smarter than ever before.

For more videos on how to lose weight the right way (not with fad diets), visit the link below and be sure to subscribe to our channel and turn on your notifications when you do so you never miss a new informative video.

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Learn to master the ball with these 10 ball mastery exercises to improve your ball control. Ball mastery is one of the most effective ways to develop coordination and confidence with the ball at your feet. Using these 10 ball mastery exercises, you will get hundreds of touches, manipulating the ball in all different directions with multiple surface areas of the foot to improve your ball control in tight spaces.

Check out MAESTRO, my 7 day ball mastery training program:
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We think these are the best plyometric exercises to improve your netball speed, agility and vertical leap.

Hanging Abs Exercises:
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*Warm up BEFORE you work out with this 5-minute TOTAL BODY WARM UP Routine & you’ll be amazed by how you feel and how you perform.**

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Certified Strength & Conditioning Coach Brian Klepacki shares with you his pre-workout TOTAL BODY warm up routine that will help you get ready for an awesome workout. A little stretching goes a long way especially with if you warm up properly.

If you stick to the suggestions and protocols explained by Coach Brian, you absolutely will dramatically impact your ability to lift more, last longer, reduce chance of injury and reduce fatigue allowing you to finish feeling stronger and ready for more.

Use this 5 Minute TOTAL BODY WARM UP Routine before you workout and then go crush it. Spending 5 minutes preparing your body for movement is far greater than anything else you can do surrounding your workout.

For other warm-up related videos, check out these vids:

Running: https://youtu.be/4jCDjnzI6W0

Squats & Deadlifts: https://youtu.be/WuKmEj95uhE

Stretching vs Cardio: https://youtu.be/5HjSjN9LFck

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Enroll in our online course: http://bit.ly/PTMSK This video shows four simple scapula strengthening exercises that can be done in early phases of postoperative shoulder rehab and general strengthening of the lower and middle trapezius
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Best Diet to Gain Weight and Build Muscle – Want to know the best diet to gain weight and build muscle for skinny guys? In this video I reveal the simplest and most effective diet approach for skinny guys who want to gain weight.

The best diet to gain weight and build muscle is something I call The Ballpark Method.

For most people, finding your maintenance calories takes a couple of weeks. First you find your starting point—typically somewhere around 16x bodyweight in pounds—track your weight, daily, for two weeks, and then adjust your intake according to changes in average weight.

For the skinny newb who’s just getting into fitness, however, it doesn’t have to be that complicated. In fact, you probably don’t want to waste two weeks trying to figure out how much you should eat, am I right?

That’s why I’ve devised The Ballpark Method; to not only reduce the overwhelm that comes from starting a new training program and adhering to very specific macronutrients, but to get you making progress, quickly.

Here’s how it works: instead of finding a starting point and breaking that down into a specific macronutrient split, you’ll just multiply your bodyweight (in lbs) by 20 and, viola, you’ve got your target intake.

For example, if you’re 125 pounds, you’d simply multiply that (125) by 20.

125 x 20 = 2,500kcal

Simple enough, right?

How to Count Calories

Say your goal for the day is 2500 calories; every time you sit down to eat a meal, you’ll go over the total calories on the nutrition label and add those together (assuming you’re having more than one food source). For example, if you’re having 2 whole eggs, 2 slices of toast, and 1 packet of oatmeal, then look at the total calories for each item—keep in mind serving sizes—and add them up. Let’s say your breakfast meal came out to be, roughly, 600 calories; this means you’ve got 1900 calories left for the day. Each time you sit down to have a meal, repeat the process of adding up the nutrition labels, and continue subtracting from the remaining calories until you’ve reached 0.

In the event that you’re faced with consuming foods that don’t have a nutrition label—or where the serving sizes require some measuring—guesstimate! That’s why we call this The Ballpark Method.

Why The Ballpark Method Works is the Best Diet to Gain Weight for Skinny Guys

Besides the fact that it’s easy to follow and adhere to, this diet strategy works for a few reasons. First, if you’re new to weight training, you have a very special window of opportunity where you’re able to gain a lot of muscle, quickly; something that more experienced lifters can’t do. That said, you’re can afford to eat in a much larger surplus—and gain weight faster—without having to worry about getting fat in the process.

Another reason the strategy works is due to the high number of calories you’ll be consuming. You see, when you’re eating 20x your bodyweight in calories, getting enough fats and carbs is not an issue. In fact, it’s practically guaranteed when you’re eating that much on a daily basis.

Lastly, it’s not restrictive at all. When you’re not fretting about getting x amount of carbs or fats in the day, eating enough to grow becomes a breeze.

Do you know any skinny guys who are looking for the best diet to gain weight and build muscle? Send them here: https://youtu.be/PVDoc3oeqgw

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Do you know or believe that you have DIASTASIS RECTI? Check out this video where coach Tonya shares her TOP 5 exercises to help repair those abdominal muscles.

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#nomorecrunches #criticalbench #core #workout
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Diastatis recti is the separation of the abdominal wall and is defined as having a gap of roughly 2.7 cm between the rectus abdominis muscles. In less technical terms, it means your belly sticks out because the space between your right and left abdominal muscles,which normally holds your belly in its place, has widened allowing the uterus, bowels, and other internal organs to hang more forward than they would otherwise would.

The severity of the condition depends on how large or wide the gap is.The wider the gap, the more severe the condition and in more severe cases, the belly, bowels, and organs protrude forward causing more numerous symptoms.
What Causes Diastasis Recti?

The most common cause of Diastasis Recti is pregnancy however other conditions can cause this as well such as:

Improper weightlifting and exercise
Yo-yo dieting
Cirrhosis of the liver
Stomach cancer
HIV
Being over 35 years old
Genetics

The good news is that these TOP 5 exercises can help to REPAIR your diastasis recti:

Knee Ups with Pillow
Knee Side 2 Sides
Slow-Mo Cycles
Side-Lying Mini Leg Circles
Standing Circle Sweeps

Follow along with Coach Tonya to learn how to do these exercises and repeat a few more times. By making the time to do these 5 exercises a few times a week you can REPAIR YOUR DIASTASIS RECTI.

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In this video we’re looking at how to build round, capped, 3D shoulders with proper technique on the lateral raise while avoiding injury by fixing mistakes

Support Technique Tuesday: I am choosing to leave the entire Technique Tuesday Series COMPLETELY UNSPONSORED so I can focus all of my attention on delivering the relevant information. *Each episode takes ~30-40 hours to write, produce and edit.* If you’re learning from these videos every week, consider supporting my work by trying one of my science-based training programs that best suits your goals. ($9.99 – $39.99)
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SOURCES:

https://www.ncbi.nlm.nih.gov/pubmed/7552678
https://www.ncbi.nlm.nih.gov/pubmed/8222458
https://www.ncbi.nlm.nih.gov/pubmed/7180952
https://www.bisp-surf.de/Record/PU201312008451

If you’re eager to learn more about proper technique, I recommend subscribing to the 3DMJ Lifting Library:
‣ https://www.3dmjvault.com/courses/lifting-library

Filmed at Body and Soul Gym in Kelowna, BC – my favourite 24 hr gym in the Okanagan!
‣ https://www.bodyandsoulkelowna.com/

Intro Music:
‣ Ryan Little: https://www.youtube.com/watch?v=UFK-mqdEAqE

Filmed and edited by Rashaun R and me using Final Cut Pro X and Sony A7R3

Rashaun’s YouTube:
‣https://www.youtube.com/channel/UClnG0SHgQJm9CcZWIEgRnMw

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About me: I’m a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I’ve been training for 12 years drug-free. I’m 5’5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).

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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.