UnlimitedHustle

What Happens To Your Body When You Run 15 Minutes Every Day? Is there any truth to the general belief that running is good for your health, and can running really help to improve your overall performance? In today’s video, we’ll be detailing exactly what happens to your body when you start running for at least 15 minutes everyday. 🔔 Subscribe for more tips just like this: https://www.youtube.com/channel/UCjI5n3EuxCbZ3cZYhvgjESA ✅*Mens* Brooks GTS 22 Running Shoes: https://amzn.to/3zvq1Ow ✅*Womens* Brooks GTS 22 Running Shoes: https://amzn.to/3QrsaS2 ✅Heart Rate Monitor (Chest Version): https://amzn.to/3JCEA7B ✅Fitbit Charge 5: https://amzn.to/3bF6uU0 For anyone who is just starting out with making running a regular habit, it’s often difficult to get into the groove of things at first. But, after getting in a few good runs it starts to get easier and easier with time and that’s why any runner you meet is most likely to have a story to tell about how consistent running can help do your body wonders. Waking up early and getting in a nice and quick 15 minute run not only helps you physically, it even helps improve your mood too by giving you an overload of endorphins. Getting into a good mood after a great run is a well-known and scientifically proven benefit of the practice of regular running. But, aside being a great stimulant, running has a plethora of other positive physical effects on the body as well. Foremostly, daily running plays a huge role in changing your body composition and your overall physical system. During an average run, the body undergoes a variety of changes such as burning some calories, decreasing water weight, releasing endorphins, breaking down fat tissue for fuel, and all this happens while getting you in the shape of your life…Oh, and did i mention it is also a great muscle growth stimulant? But what exactly does your body go through during any typical 15 minute run? It doesn’t matter whether you’re a newbie or an experienced runner, as soon as your feet hit the pavement, your body begins to undergo some changes, some of which you immediately begin to feel and having a thorough understanding of what exactly these changes are and how your body goes through them will no doubt help you become a stronger runner. During the first few seconds of your run, your muscles begin to use adenosine triphosphate, otherwise called ATP for short. ATP is the energy molecule your body produces from the food you consume and ATP does a lot of good to your body. As you start running, you almost immediately begin to feel a surge of adrenaline. Well, that’s actually your body’s ATP being converted to another powerful molecule known as Adenosine Diphosphate or ADP. This conversion of ATP to ADP is necessary to push you through the very first minute of your run, which is usually the hardest part of running, especially for beginners. However, something very interesting starts to happen after the first 90 seconds. Your muscle cells will naturally start changing the recently derived ADP back into ATP. During this time, you’ll begin to feel yourself establishing better strides as you run, with this enabling you to release even more ATP. Also, your cells will begin to break down glycogen, a popular form of glucose which serves as the essential fuel that your muscles need to keep you going. These glycogens are stored in your muscle cells as a derivative of glucose and are pulled directly from your blood stream, your muscles begin to work more efficiently while using the glycogens as fuel and in the process help you to lower your blood sugar levels. As you continue with your run and your body burns more glucose, they begin to release lactic acid and you will naturally begin to feel a burning sensation in your legs. At this point, your brain will alert you that you're under extreme physical stress, but you shouldn’t panic. The reality is it's actually not a bad thing. This is just a trick your brain is playing on you and this is where the phrase “no pain no gain” comes from. When you start to feel the burn is when you are getting to the most crucial phase of your run. The next few minutes and beyond, especially if you're a new runner is where it may become tricky and more difficult for you to maintain your running pace. But you shouldn’t give in at this point as that’ll be putting all of the momentum you’ve gathered up until this point to waste.... DISCLAIMER: This video and description may contain affiliate links, which means that if you click on one of the product links, I’ll receive a commission. This helps support the channel and allows me to continue to make videos like this. I will never support or push a product I don't believe in. Thank you for your support! #running #run #marathon 00:00 Introduction 00:27 Benefits 01:32 Science 04:23 Cardio 06:01 Aesthetics

Light weight vs Heavy Weight For Muscle Growth - Which One is Better For YOU? Should you use Heavy Weight and low reps or light weight and high reps to build muscle faster? How about to burn fat and build endurance? Are fast twitch or slow twitch muscle fibers more important? Everyone seems to have their own opinion on this topic. Some believe that high reps and bodyweight calisthenic exercises are best, meanwhile others swear that low rep heavy weight training is best for faster muscle growth. So today I want to go over which style of training will lead to the best results for you personally based on the scientific research rather than just another gym bros opinion. 🔔 Subscribe for more tips just like this: https://www.youtube.com/channel/UCjI5n3EuxCbZ3cZYhvgjESA 00:00 Introduction 00:34 Stuart Philips studies 02:43 Strength Gains 03:02 Push to failure 03:29 Two Mechanisms 04:16 When to use lighter weightts 05:07 Fast Twitch 05:41 Moderation 05:53 High reps 06:10 Slow Twitch ✅Food Scale WITH world's largest verified nutrition database!: https://amzn.to/3OLr8Pu ✅Over 110,000+ ⭐⭐⭐⭐⭐5 STAR reviews: https://amzn.to/3vqQ6x4 ✅BOOST Your METABOLISM With JavaBurn Coffee: https://bit.ly/3vlBuz2 The conventional knowledge about muscle building has us convinced that high reps and lightweights will only build muscle endurance, while lifting heavy weights with low reps will help with muscle growth. Well, this is not always the case , several research studies suggest otherwise. Let’s look at one- A study was conducted by Stuart Philips and his colleagues in 2012 by gathering 18 male subjects to train their legs on the leg extension machine 3 times a week for 10 weeks. They were separated into groups, groups 1 and 3 being heavyweight and lightweight groups respectively. The findings showed that quadricep muscle growth was nearly identical in groups 1 and 3, meaning that both lightweight and heavyweight groups gained equivalent muscle mass when the volume was equated for. This was a notable finding at the time, but it attracted a lot of criticism for using untrained beginners as subjects for the study. You see the problem with using untrained beginners is that they are more likely to respond to pretty much any stimulus and still grow, it may have been the underlying cause of the findings in the study. So, in 2016, Philips and his team conducted a similar study but this time he used 49 men with an average lifting experience of four years as subjects for the study. The protocol for the study was like the previous study conducted in 2012, but this time it was a full-body resistance training program. The results were shocking!! Once again just like the previous study, the results showed that load did not dictate hypertrophy, meaning that both lightweights and heavyweight lifters experienced the same amounts of muscle growth. Other results include similar increases in type 1 and type 2 fiber growth which is typically believed to be load dependent. But it is still unclear whether specific fiber type growth is dependent on load because studies have shown contradictory findings in this area. After this study was conducted several studies and broad meta analyses have been done on the topic with all being unanimous in their findings: that lightweights and heavyweights lead to similar muscle growth when the volume is equated, and sets are taken close to failure. Based on this, it might seem as if lifting a light weight is equally as beneficial as lifting a heavy one and there isn’t any added advantage of lifting heavy weights. But there are some things you should consider Strength Gains!! When considering strength gains, The Meta-Analysis of 8 relevant studies concluded that when comparing the use of heavy weightlifting with lightweight lifting, studies show that the use of heavy weights tends to be better in terms of strength gains, which in the long run leads to better hypertrophy. Pushing Near Failure You must keep in mind that the study conducted involved the subjects pushing to failure regardless of the weight used. And training to failure in a higher rep range of 20 or more with a lower weight of 30% of your One rep max or less is much more difficult than training to failure in a lower rep range with heavier weights , due to increased metabolic stress. So, let’s take a quick look at how you can apply these findings to maximize muscle growth.... DISCLAIMER: This video and description may contain affiliate links, which means that if you click on one of the product links, I’ll receive a commission. This helps support the channel and allows me to continue to make videos like this. I will never support or push a product I don't believe in. Thank you for your support! #buildmuscle #howtogainmuscle #lightweight #heavyweight #musclegrowth

Are you looking for answers about why you're not getting in shape faster? Look no further! Today we will take a look at the Muscle Building Basics And The Science Behind Gaining Muscle. For more Info on Intermittent Fasting : https://youtu.be/RGABtkbAnFI 00:00 Intro 00:16 Subscribe! 00:29 Beginner 03:00 Novice/Intermediate 05:38 Experienced 06:17 Effort 07:10 Volume 08:04 Intensity 08:34 Exercise Selection 09:09 Frequency 09:37 Advanced ►►FREE NUTRITION CALCULATOR: https://www.precisionnutrition.com/nutrition-calculator ►►Food Scale WITH world's largest verified nutrition database!: https://amzn.to/3OLr8Pu ►►Over 110,000+ ⭐⭐⭐⭐⭐5 STAR reviews: https://amzn.to/3vqQ6x4 ►► BOOST Your METABOLISM With JavaBurn Coffee: https://bit.ly/3vlBuz2 Volume: Volume encompasses the totality of the amount of work you do and has always been customarily calculated using a simple formula. This formula is expressed as the number of sets you do multiplied by your number of reps and then your number of loads. As of 2015 however, many body building experts started denoting volume simply by the number of hard sets you do. One fact about volume is that while more volume leads to more growth, an inverted point is soon reached on the growth map beyond which further growth is not possible irrespective of the extra volumes added or done. Intensity: Intensity technically implies how heavy the weight is and is often mistaken for effort. The standard practice is to either lift heavy weights for low reps or light weights for high reps. To efficiently achieve muscle growth and maximize hypertrophy, you should take sets that are either exclusively high reps or low reps, or a combination of both, with the most important factor being that your sets are sufficiently close to failure. You should aim for reps within the range of 3 to 6 for heavy weight and 12-20 for lighter weights per set as they’ve been proven to greatly boost muscle growth especially if you get closer to muscular failure. Exercise Selection: It's important that you select exercises that allow for multi-joint and compound movements such as squats and presses. This enables you to amass a large amount of muscle mass within the shortest possible time and promotes a more efficient total body strength gain. Exercise selection is an art as much as it is a science and is one variable that cannot be overlooked. Single joint exercises are also just as crucial, especially when you're aiming to target smaller muscles like the biceps, abs, and the side and rear depths. There are no mandatory exercises for muscle growth. With time you'll figure out what works best for you, your body, and your overall fitness goals. Frequency : The myth with frequency is that you should only train each body part once a week but this claim is completely unfounded. The associated belief is that once you begin to train your body parts more than once a week, you're going to overtrain and make your muscles grow weak and melt away. While recent research has shown that frequency plays a very minor role in muscle growth, the unanimous recommendation seems to be training each body part separately at least twice a week. Rest periods, Tempo, and Intensity Techniques: Play a role in your muscle growth and need to be carefully implemented. Rest periods are important during workouts to allow for recovery. This is especially the case if you are lifting very heavy as you will want to rest anywhere from 1-3 minutes per set. If you goals are to lose weight then you should focus on lighter weights, higher reps and a short rest period between sets. It's also advisable to take at least two days off a week during which you don't engage in rigorous muscle building drills but can do light exercises or stretches just to keep in shape. DISCLAIMER: This video and description may contain affiliate links, which means that if you click on one of the product links, I’ll receive a commission. This helps support the channel and allows me to continue to make videos like this. I will never support or push a product I don't believe in. Thank you for your support! #howtobuildmuscle #musclebuilding #sciencefacts

Do you want to EAT MORE and WEIGH LESS? Have you hit a weight plateau and need to change your diet to lose weight faster? Check out these 12 foods with almost 0 calories! ONE of these foods even helps to reverse Erectile Disfuntion! 00:00 Intro 00:38 Sub! 00:50 #1 Snack 01:58 #2 Miracle food? 02:56 #3 Low calorie carbs 03:57 #4 0 cal 04:56 #5 Low calorie Snack 05:23 #6 Noodle Substitute 06:26 #7 PICKLES! 07:06 #8 High water fruit 08:07 #9 Vegetable 08:50 #10 0 calorie snack 09:29 #11 Vegetable 09:55 #12 Vegetable ✅Food Scale and Nutrition Calculator: https://amzn.to/3oTcMlK ✅Body fat bathroom weight scale (250k+ 5 STAR reviews on Amazon!!): https://amzn.to/3PU9n1Y ✅BOOST METABOLISIM with JavaBurn Coffee!: https://bit.ly/3bl1aoE Shirataki Noodles: Shirataki Noodles are also widely called a Miracle, and this is because asides from being strikingly different from regular noodles, they are very filling and very low in calories. Unlike an ounce of regular noodles that contain more than 300 calories, an ounce of these miracle noodles contains as little as 20 calories, and in addition to this, these calories are in the form of insoluble fiber. Insoluble fibers have fewer calories compared to starches and soluble fibers which are other forms of carbohydrates and they do not get absolved entirely by the body. To put this in perspective, only about 1.5 calories are absolved per gram of insoluble fiber by the body compared to the average of 4 calories that the body absolves from other forms of carbohydrates. This essentially makes this noodle one of the best weight loss food in the world right now. Zucchini: Like cucumbers, zucchinis are mostly made up of water and are a great substitute for pasta, which is one of the most high-calorie carbs that is frequently consumed. Using a spiralizer, you can very easily make your Zucchini into zucchini noodles which you can use for a variety of sumptuous low-calorie meals. Zucchini contains only 17 calories per 100 grams (which would only take around 1 minute of running to burn off) while the same amount of pasta contains a staggering 131 calories (or almost 8 minutes of running to burn off!). You can try out the pesto zucchini pasta and you might just never return to eating regular pasta ever again. Zucchinis also help greatly reduce and regulate blood sugar levels just like cucumbers, which in turn minimizes your food cravings and hunger pangs, allowing you to shed just as much weight as possible. Like Zucchini, this next food is very similar to cucumbers and is in fact the perfect cucumber substitute Celery: This is another super low-calorie vegetable that is also used as a snack when dieting. Like most vegetables, it also has a very high water content of about 95% and contains roughly 14 calories per 100 grams. Additional benefits of celery asides from being great for weight loss, is that they are particularly useful for men. Studies have shown that celery leaf extracts can lead to increased sperm production for men and improved participants' overall fertility level. Celery also contains sufficient amounts of nitrates that can be instrumental in controlling blood pressure as well as correcting erectile dysfunction. Regularly combining an average size serving of all these meals will expedite your weight loss journey and is a safe and effective method that can be used for years to come. If you are serious about losing some weight, then these 12 low calorie foods should make up an essential part of your daily food intake. This is also a great habit to form to not only lose the weight, but also keep the weight off once you achieve your desired body type! 🔔 Subscribe for more tips just like this: https://www.youtube.com/channel/UCjI5n3EuxCbZ3cZYhvgjESA DISCLAIMER: This video and description may contain affiliate links, which means that if you click on one of the product links, I’ll receive a commission. This helps support the channel and allows me to continue to make videos like this. I will never support or push a product I don't believe in. Thank you for your support! #lowcalorie #lifestylechange #diet #loseweight #healthy

Do you want to INCREASE your size and gain strength in as little as a week?! Come check out the most researched supplement of all time! CREATINE! This is what happens to your body when you take creatine. 00:00 Intro 00:35 Subscribe! 00:46 What is creatine? 02:46 Changes/side effects 03:15 Loading Phase 03:47 Baseline 05:34 FULLY LOADED Creatine studies Responder/non: https://pubmed.ncbi.nlm.nih.gov/15320650/ Loading vrs non: https://pubmed.ncbi.nlm.nih.gov/17908288/ Time to take: https://jissn.biomedcentral.com/articles/10.1186/1550-2783-10-36 ✅Top Rated Creatine Powder 35k+ ⭐⭐⭐⭐⭐ star reviews: https://amzn.to/3OHHicT ✅Top Rated Creatine Pills: https://amzn.to/3PLan8x ✅GLUTEN FREE Creatine: https://amzn.to/3Q1LYeO ✅VEGETARIAN Creatine: https://amzn.to/3SakS6X 1, Loading phase – This is where you take large doses of creatine over a short period of time and reduce the dose overtime to maintain elevated creatine levels. This method usually requires 7 days for the muscles to become fully saturated with creatine and this is when you are more likely to experience the benefits. You will need to take between 15 to 25 grams of creatine per day to achieve this feat and then taper down to around 5-7g per day after the first week. But, this is not advisable if you have digestive issues as the side effects are often more severe. 2, The baseline (non-loading phase) – This method is starting to become the new norm and requires you to take a baseline dose, usually a small amount for a longer period. This method will slowly increase your creatine levels and will take about 3 to 4 weeks for your muscles to become fully saturated and maintain an elevated level of creatine. The recommended dose for this phase is typically between 5 to 7 grams and this method is safer for individuals that might have digestive issues. It can also result in increased weight gain. Although you might tend to experience gradual weight gain when you take creatine, especially when using the non-loading phase method, the weight gains experienced in the first 7 days are particularly much higher and research has suggested that you will gain anywhere from 1 to 7 pounds of additional weight. Another side effect of creatine is Stomach discomfort. If you would like to avoid this, you will be better off sticking to the non-loading phase when taking your creatine. What happens when our muscles are locked and loaded with creatine? Well, your strength should start increasing for a start. A meta-Analysis reviewing 22 research studies found out that on average, trained lifters can expect up to eight percent increase in strength and 14 % increase in the number of reps performed. As for less experienced lifters, they tend to gain larger benefits with a study showing an average performance increase of 30% in untrained individuals. This could literally mean moving from lifting 100 pounds of weight to 130 pounds of weight over the interval of completing your creatine dose and that's a remarkable feat in itself! Also, another study that surveyed 52 NCAA athletes found that 81 % of them reported faster recovery rate after taking creatine as one of the benefits they experienced. So, when your muscles are fully saturated, you should not only pay attention to your muscular performance but also your muscular recovery rate. Another benefit of creatine is that it greatly improves cognitive function just like was mentioned in the beginning of the video. You will recall that researchers have identified that 5-10% of the total creatine in the body is found in the brain and this is because the brain relies heavily on the production of creatine to function optimally and efficiently. A creatine deficiency inhibits individuals from achieving optimal cognitive performance. In healthy individuals, creatine supplementation can increase the brain creatine levels from 5% to 10% which further improves how well the brain functions. There was a systematic review that found out that creatine supplementation in individuals consistently improved performance on short term memory and tests of Intelligence with the benefits being more apparent under stressed states such as sleep deprivation. Individuals who experienced the most benefits were vegetarians, so, if you are a vegetarian and you are watching this video, you are more likely to reap the optimum benefits of creatine!! 🔔 Subscribe for more tips just like this: https://www.youtube.com/channel/UCjI5n3EuxCbZ3cZYhvgjESA DISCLAIMER: This video and description may contain affiliate links, which means that if you click on one of the product links, I’ll receive a commission. This helps support the channel and allows me to continue to make videos like this. I will never support or push a product I don't believe in. Thank you for your support! #creatine #supplements #musclegrowth #bodybuilding #fitnessaddict

You won't believe the extreme benefits from doing 100 or more squats per day. Join us as we show you why 100 squats a day keeps the doctors away! 00:00 Introduction 01:03 Subscribe! 01:19 Weightloss 02:29 Cardio 03:03 Heart Health 03:35 Physique changes 04:19 Strength gains 04:50 Endurance 05:48 Strong Base 06:15 Improve Posture 06:48 Cardiovascular health 07:13 Better sleep 07:33 Muscle gains ►►► Over 110,000 ⭐⭐⭐⭐⭐5 STAR reviews: https://amzn.to/3vqQ6x4 ◄◄◄ ►►12 Week Yoga Challenge: https://bit.ly/3vpc5o2 ►►Fitbit Charge 5: https://amzn.to/3bh5lSi ►►BOOST METABOLISIM with JavaBurn Coffee!: https://bit.ly/3bl1aoE Weight loss: To enhance the impact of squats, you can utilize dumbbells or weights. When you do 100 squats, the number of calories burnt could be increased to 200-400 depending on the intensity of the exercise. Research shows that a correctly executed exercise over just a few weeks can allow you to shed at least 2 to 3 kilograms or the equivalent of 4 ½ to 6 1/2lbs! Keep in mind that during the process of doing a complex exercise such as the squat, your body is filled with oxygen as well as metabolic functions are increased. Enhancing the capacity to work: Anyone who regularly exercises or squats can feel an immediate boost of energy, due to the fact that the ability to perform improves. This is due to the benefits of exercises on brain cells and blood vessels.Within a week of beginning the exercise, you will become more energetic, less stressed, and also attuned and focused.Your body will become more efficient at utilizing and creating oxygen and removing waste products, your metabolism will increase, and you will become less tired and ready for the day ahead! Intensifying the cardiovascular system: Doing 100 squats every day can help strengthen the cardiovascular system. This is because, during the course of the exercise, the circulation of venous blood begins to increase in intensity because of the force at which blood flows immediately into the heart. Many people are unaware that regular squats impact the development of both the nervous and respiratory systems in the body! Who knew that just 1 exercise could have such a dramatic effect on your body! The shape is clearer and more defined: Following 6-8 months of consistent and correct squats, the body starts to develop a more defined shape. Thus, the forms of your hips, as well as the waist, are more precise, and the buttocks gain an elongated and pleasant shape. These changes also affect the abdominals, which will now be more prominent and toned.For males, because of squats, the legs get more noticeable. When it comes to female figures, it is worth noting that the waistline is diminished in size. Positive changes visible in the gluteal muscles are observed when the amount of squats is gradually increased up to 200 a day. Ideally, they should be carried out using weights. People who squat aren’t scared of injuries: Someone who performs 100 squats a day strengthens ligaments and joints. Because they’re trained, they’re free of sprains and bruises. If trouble does happen, the results are normally not as significant. In the end, it is squats with a low intensity that can help eliminate the pain in joints and knees. You can still do deep squats, However, you must consider how they put a massive strain on the kneecaps if your kneecaps aren’t strong, so it’s not a good idea to take the risk starting with low, static squats. Endurance Improvement: After the first squats, it’s impossible to experience any positive effects. The only thing a person experiences for the initial two days is fatigue and muscle soreness. Now the most important thing to remember is not to give up but to continue to do the exercises correctly and, above all, daily. The results of a few sessions show that after one week, 100 squats can be done with ease in 10 minutes, and after that, the first effects will become evident. After three months, legs are very tense, and you should longer be experiencing breathing problems in the midst of your sets. Watch to learn more about: Strong Base: Improve Your Posture: Increase Blood Flow to Your Muscles and Brain: Improve Your Sleep: Strengthens Your Lower Body Muscles: DISCLAIMER: This video and description may contain affiliate links, which means that if you click on one of the product links, I’ll receive a commission. This helps support the channel and allows me to continue to make videos like this. I will never support or push a product I don't believe in. Thank you for your support! #squatexercisebenefits #squatbodyexercise #squatworkoutbenefits

Do you want to LOSE WEIGHT while GROWING MUSCLE all while still eating the foods you love? Learn how to keep your blood sugar stable and check out all the benefits of intermittent fasting! 00:00 Intro 00:41 Subscribe! 00:52 Is breakfast Important 01:29 What is IF? 01:58 Benefits 02:18 How does it work? 03:49 Health Benefits 06:02 Where to start 07:34 Breaking your fast 07:55 How long does it take? 08:13 Not for everyone 08:51 Consult with your DR! ►►MUST READ BOOK!!! FAST FEAST REPEAT: https://amzn.to/3bkiVnZ ►►Food Scale WITH world's largest verified nutrition database!: https://amzn.to/3OLr8Pu 💪💪SUPPLEMENTS:💪💪 ►►Exipure weight loss supplement: https://bit.ly/3zGEokq ►►BOOST METABOLISIM with JavaBurn Coffee!: https://bit.ly/3bl1aoE ►►► Over 110,000 ⭐⭐⭐⭐⭐5 STAR reviews: https://amzn.to/3vqQ6x4 ◄◄◄ To commence fasting intermittently, you have to carefully examine and decide on an approach to follow. This is very important in ensuring that you’re doing it the right way and not in a manner that might create even more health problems for you. There are many different approaches to intermittent fasting, with the easiest of all and pretty much the most popular being the 16:8 fasting approach. This method simply extends the usual nighttime fast and involves a daily cycle of 16 hours period of fasting and an 8-hour eating window. This approach is widely adjudged to be safe and sustainable. However, for intermittent fasting to be safe and effective, it must be juxtaposed with good meals that provide balanced nutrition. Also, you must constantly remain well hydrated all through the day and never go beyond your physical limits during exercises and while fasting. Some other popular approaches to intermittent fasting are: Alternate-day fasting: This approach involves eating a normal diet one day and either fasting completely or having a very small meal the next day. The meals should also not exceed 500 calories, making this approach frequently likened to the typical low-calorie diet for weight loss. 5:2 Fasting: This intermittent fasting strategy or approach requires that you eat a normal diet for five days during the week and fast for the other two weekdays. When fasting, you should be diligent enough to avoid consuming unhealthy foods and also avoid overeating immediately after fasting. Rather you should adopt a slow and simple approach to breaking your fasts. One of the most common and wifely accepted ways to break a fast is by easing in with some bone broth and not loading up with a carb heavy meal. This is especially true and important if you are focusing on a shorter eating window such as a 20 off and 4 on approach. Also, before deciding on a fasting approach, it is important to know that it would customarily take between 6 to 8 weeks before you begin to see the full benefits of your fasting, so it is highly advisable to first test run any of the fasting approaches for a 30 day trial period to see how well it suits you. Intermittent fasting is however not for everyone and should also not be carried out for too many hours a day. Children and teens are especially not encouraged to fast intermittently. Others are pregnant and breastfeeding women; people with acute eating disorders like anorexia and bulimia; people with diabetes type 1, advanced diabetes, and other medical conditions that may require that they eat constantly; and people who are grossly underweight or have become very feeble from old age. Asides from these categories of people, intermittent fasting can also become very unsafe for people who are normally able to fast if it's frequently overdone or done incorrectly. As always, it is always a safe option to consult with your family doctor first before deciding upon any life changes that could affect your health! DISCLAIMER: This video and description may contain affiliate links, which means that if you click on one of the product links, I’ll receive a commission. This helps support the channel and allows me to continue to make videos like this. I will never support or push a product I don't believe in. Thank you for your support! #fasting #intermittentfasting #dietplan #musclegrowth #musclegaindiet

Do you want to get SHREDDED FASTER? Check out these 10 Morning Habits To Build Muscle Faster For Maximal Gains in Minimum Time!!! 00:00 Intro 00:29 Sub! 00:42 Vit D 01:05 Sunlight 01:49 Hydrate 02:45 Meal Prep 03:27 Sleep Schedule 04:08 PROTEIN 04:53 Cold Shower 05:46 Coffee 06:21 A.M. Workout 07:00 Breakfast ►►► Over 110,000 ⭐⭐⭐⭐⭐5 STAR reviews: https://amzn.to/3vqQ6x4 ◄◄◄ ►►► BOOST Your METABOLISM With JavaBurn Coffee: https://bit.ly/3vlBuz2 ◄◄◄ ►►► Vitamin D (5000 IU): https://amzn.to/3zdQH6o ◄◄◄ ►►► Organifi Orgnic SUPERFOOD: https://bit.ly/3Q0ONwz ◄◄◄ Vitamin D is essential for your body, but the issue is that many people are deficient. Deficiency in Vitamin D will not only detriment your health but also reduces your strength development, exercise performance, and recovery from workouts. Light exposure has an incredible impact on your circadian rhythm and is known as your internal clock, which impacts physiological processes, including the release of hormones. It influences cortisol levels to rise in the morning and make you feel wide awake while causing cortisol to drop at night over Melatonin to help you sleep faster. One of the best ways to support this rhythm is by exposing yourself to bright morning light, which signals the internal clock and improves alertness, performance, vitality, and enthusiasm. Also, it will help you fall asleep in the evening and give you quality sleep essential for muscle growth. Most people lose around 10 to 14 ounces of water the entire day through respiration, and a massive percentage of this loss is when you are asleep. The amount you lose while sleeping is determined by whether you sweat at night, your breathing, or your nose or mouth, as mouth breathing causes more water loss. Now, if you are leaving for school or work, you will have to pack a lunch; this will allow you to have a distributed protein intake and help you hit your calorie target for the day. However, if you are someone who doesn’t pack lunch for your office or school and order something out, you won’t know how many calories or macronutrients you are intake, and most of the time, it has sugar and extra oil. On the weekends, you can sleep a little more but going to bed and waking up in the morning should be at the same time. One of the best ways to enhance the quality of your sleep is associated with your exercise and diet, which will surely impact your muscle growth. People having a regular and proper sleep schedule tend to be leaner than people with a bad sleep schedule, regardless of how many hours they sleep. So, be consistent with your sleep schedule, and you can do that easily by waking up at the same time every day. So, to support your muscle growth, you should have a sufficient amount of protein in your breakfast. Moreover, if you have protein intake the whole day across 4 meals, then it can build better muscles soon than skipping protein intake, which changes from meal to meal. Yet another morning routine for you is to have a cold shower. This is somehow the best thing to do. How? Well, a cold shower will make your muscles grow on their own, increase your energy levels, and soothe your mood. In addition, it will again benefit your mental toughness, that is, your ability to perform things you feel uncomfortable doing or don’t wish to do. Surprisingly, it is great to follow this habit in the morning to build muscle, as coffee is not required but will be beneficial for your muscle growth. In addition, it will do wonders if you do your workout in the morning, as around 250 grams of caffeine in the morning raises your muscular readiness to perform close to the evening levels. Though you will most likely be able to lift more weight and feel stronger with evening or late afternoon workout, you will not make any progress if you somehow skip your evening workouts. So, if you struggle to get to the gym after work or due to a busy schedule, then make sure to get your workout done in the morning. Though, you don’t have to eat breakfast to build muscle; it’s a great idea to start your day with a meal to increase your muscle growth. It’s all because you must be in a caloric surplus to build your muscle and bulk up without increasing fat; you must fill your stomach with natural food spread the whole day. DISCLAIMER: This video and description may contain affiliate links, which means that if you click on one of the product links, I’ll receive a commission. This helps support the channel and allows me to continue to make videos like this. I will never support or push a product I don't believe in. Thank you for your support! #build #muscle #getripped

Are you looking to get back in shape faster? Well today we're going to take a look at the 5 Most Important Habits To Build Muscle Faster! Time stamps for each of the 5 Most important habits to build muscle faster. 00:00 Intro 01:03 Subscribe! 01:16 Log Your Workouts 03:24 Track Your Macros 04:40 Weigh Yourself 05:42 Perfect your form 06:33 Mobility The best way to continuously build muscle is to establish habits around a goal you want to achieve.. Once these habits are in place, they will regularly require less thought and effort because they become automatic and second nature. One of the biggest reasons most people are not successful is because they don't take the time to let each habit set in place. Instead, they try to do too much at one time, get overwhelmed, and give up. Depending on the person, different practices can take differing amounts of time to become part of someone's lifestyle. So plan to practice these habits until you notice yourself doing them with little thought or effort. This video will cover the 5 most important habits to build muscle faster! Enjoy! Keep and Regularly Update Your Workout Log: Having a training log is the number one muscle-building rule and cultivating this habit alone takes you miles ahead of other lifters who do not keep a record. It also shoots your muscle-building game to the very next level in record time. As the popular saying goes, “numbers don’t lie” and these statistics aren’t just numbers, they are invaluable data points that will help you easily measure your progress as you build your muscle, as well as your level of fatigue and consistency. Keeping a workout log book helps you develop a masterful workout program that is automatically engineered to help you achieve better results and prevent you from wasting hours at the gym doing random and uncoordinated routines. Your log book also constantly helps you set workout goals and develop a target to beat at every session. By constantly examining data from your previous sessions, you can develop a poise to do even better in your subsequent workout sessions. Also, on days when you’re not really at your best, you can use your data in knowing the minimal amount of lifting you need to do just to keep in shape. Track Your Macros: This second habit is just as important as keeping a workout logbook. If you share in the widespread and flawed presumption that macro tracking is only necessary for weight loss, then it's time to know you're wrong. While building your muscles, there are lots of reasons why you should diligently track your macros; the most important reason being to help you remain consistent at consuming enough proteins that are required for muscle growth and repair. Tracking your macros prevent you from under-eating and struggling to put on weight. Daily Tracking of Your Bodyweight: Another crucial habit that you'd want to cultivate to ease your muscle-building journey is to constantly track your body weight daily. But while you're making efforts at cultivating this habit, you should note that it's important to not pay too much attention to your weight as you measure it daily. Rather, what you should do is focus on your weekly averages to accurately measure if your weight is increasing at the right or expected pace. Your weight will always vary daily, so you want to worry less about that and make your decisions based on your weekly averages. Master Your Weight Lifting Techniques and Routines: Focusing on perfecting your lifting technique is crucial for two main reasons. Firstly, it ensures that every rep is accurately targeted at the muscle group you're working on building effectively, and secondly, it greatly minimizes the risk of injury. Even for lagging muscle groups that require a lot of time and effort to grow, brushing up your lifting technique would sure do the trick and help you accurately target these muscle groups. Constantly Working on Your Mobility: When you fail to constantly engage in mobility drills while building your muscles and lifting weight; you only end up making your body stiff and prone to injury. Your muscles naturally contract as you lift weights, as such, you need to engage in dedicated stretching and other mobility drills to stretch out your muscles which will improve your training in the long run. If as a lifter, you find it very difficult to raise your arms over your head, the implication is that you lack shoulder mobility. Another common sign that you lack mobility is the inability to parallel squat.