What Happens to Your Body While Fasting



This is what will happen to your body when you are fasting. If you are planning to start an intermittent fasting protocal make sure you watch this video first, to find out exactly what will happen once you start.
🔥 FREE 6 Week Fat Loss Challenge: http://bit.ly/2Bv8CL4
📲 Diet/Workout Calculator: http://bit.ly/2N41lTX Are you wondering what will happen to your body when you fast? Cuz if you are you should know that fasting will provide benefits that extend far further than just burning fat and making your diet more sustainable and enjoyable. When your body goes without food for a certain period of time, you'll experience changes that effect your brain, your digestive system, immune system, hormones, and even the function of all the microscopic cells found within your body. When you first begin fasting a few things happen at the cellular level that may cause hunger and fatigue if you're a beginner. this is because Your body will normally get it's energy from glucose or carbohydrates, so depending on how much sugar you have in your blood, and how much glycogen or carbohydrates you have stored in your muscles and your liver, it can take anywhere from 8 to 48 hours without food for your body to switch from mostly using glucose or carbs for energy to breaking down fat and using ketone bodies for energy in a process known as gluconeogenesis.(1) Now, to most people, the concept of going anywhere from 16 hours up to a few days without food may sound incredibly foolish and unhealthy but the exact opposite is actually true and it hasn't always been so mainstream to eat at least 3 times a day everyday. Human beings have evolved to be perfectly capable of going long periods without food. And this is supported by research on modern hunters and gatherers that shows that they go between intermittent periods of feeding and fasting depending on the availability of food. (2) For example modern Bushmen living in Africa go through frequent periods of food deprivation ranging from 1 to 10 days when they can't catch any game, or when they have seasonal droughts, or especially when animals migrate. The truth is that most healthy adults have evolved to be perfectly capable of fasting and the good news is that you don't have to fast for 10 days to experience the benefits for your body. Just 16 hours will provide some really unique beneficial effects. And when going through your first 16 hours without food the first thing you should expect is to start feeling really hungry right around your regular meal times that you're skipping. This is because of a hunger hormone in your body known as Ghrelin, which stimulates your appetite when it's released. And studies show that ghrelin levels will spike up at the times of the day that you normally eat, which for most people is breakfast, lunch, and dinner. (4) This will happen to your body automatically, and if you give in and eat before your fast is over the same thing will happen again the next day. On the other hand if you just ride out that hungry feeling, within about 2 hours after the initial spike in ghrelin, it should drop back down to normal levels and your appetite should drop. (4) And as your body adapts more and more to skipping a meal like breakfast or multiple meals throughout the day you'll feel less of those automatic cravings to eat during those key times of the day that you normally find yourself hungry. If you allow yourself to adapt to consistently fasting for just 16 hours a day, while eating a healthy diet during the other 8 hours you're body will start to become much more sensitive to insulin. Having higher insulin sensitivity will not only help enhance fat loss, it'll also help you feel much better when your body doesn't have carbs available for energy, and it'll help reverse or reduce the risk of a number of serious diseases like diabetes, high blood pressure, heart disease, and even thyroid conditions. Now, during each of your 16 hour fasts, about 6 hours into the fast your body will begin going through another incredible process known as autophaghy. This is a process where your body begins destroying old or damaged parts of your cells. When you're always eating your body doesn't get a chance to do this because it's constantly rebuilding rather than breaking down. And breaking down unnecessary and dysfunctional components of your cells allows them to be recycled so they can perform optimally. This helps reduce inflammation throughout the body which helps fight a number of diseases. (5) The benefits of Autophaghy will also extend to your skin cells potentially slowing down wrinkles, age spots, and acne. Your immune system will also improve thanks to autophaghy. Your body will repair and produce brand new white blood cells which will be stronger at fighting diseases. But on top of that it may even help your body slow down the aging process and extend our lives. Now this is something that still requires more research, but there have been some very interesting…

9 Back Workout Mistakes (KILLING GAINS!)



These are the 9 most common back workout mistakes preventing you from building muscle, getting bigger, wider, and stronger. Learn how to correct & fix your back training mistakes with explanations on how to properly do a barbell row, lat pulldown, pullups and much more. 💪 Lean Muscle Multiplier Program: http://bit.ly/lean-bulk33 🔥 Fat Loss Challenge: http://bit.ly/lose-fat333 📲 Diet/Workout Calculator: http://bit.ly/gt-calculator33 If you're trying to build a bigger back, one that's wider, thicker, and more muscular, but you're training incorrectly, you're just going to be putting a lot of time and effort into something that's not really going to pay off. Most people are unaware that they're making mistakes when training their back, but just by fixing these 9 very common mistakes, you'll be able to experience faster, and more consistent and reliable progress without risking an injury and without wasting time. The very first mistake is one thats easy to spot. Using too much momentum on your back exercises. Most people think that this only happens with cable exercises like low rows or lat pulldowns, but you can definitely use too much momentum during regular barbell rowing and pullup movements as well. Using a little momentum especially by the end of a set is okay, but if youre using too much momentum for you'll be primarily using your lower back rather than your rhomboids and lats. Not only does this defeat the purpose of the exercise but it can also easily set you up for a pretty nasty lower back injury. Especially since you'll probably only use momentum when you're lifting a really heavy weight that you're just not ready for yet. You're much better off using a lighter weight that you can control while performing the exercise. The same idea applies to doing partial reps where you're not extending your arms all the way at the end of each rep. This is especially common with something like a pull-up. If you can't do the exercise right because theres too much resistance then there's always a way to lighten the load so that you can perform the exercise properly(1) Another mistake that so many people make is they pull with their hands rather than pulling with their elbows and they do this on their rowing, pulldown, and pullup exercises. If you make this mistake what ends up happening is instead of working the back muscles youre trying to Target you wind up mostly just working your biceps instead. Even though the biceps will be involved in most of your compound back exercises we want our back to remain the prime mover and only have the biceps assist the movement. One of the best ways to do that is to concentrate on pulling with the elbows. So for all of your bent over rowing movements you'll want to think about pulling your elbows towards the ceiling. And for all of your pull down and pull up movements you want to intentionally try to pull your elbows back behind you and down. Something that has helped me alot is rather than taking a regular grip I like to loop my thumbs around the bar whether Im doing pullups, lat pulldowns or rows. When I do it this way it helps me use my hands more like hooks rather than gripping the bar really tight and that helps me concentrate more on pulling with my elbows. Now you can try this but understand that it's not required and if you feel uncomfortable doing your back exercises with this kind of grip you can still focus on targeting your back perfectly fine with a regular grip. But another mistake that goes hand-in-hand with this one is not retracting your shoulder blades before beginning your back exercises. This is again something that will prevent your back from getting the results your after. Before beginning any back exercise you'll want to pull your shoulder blades back and together. You want to imagine that you're trying to hold a pencil in between your shoulder blades throughout the entire exercise. The problem is that most people spend the majority of their day hunched over either because they have a job that requires them to sit in front of a computer, at a desk, or behind a steering wheel and maintaining that bad posture on a daily basis makes the rhomboids in the back overstretched and weak. So to counter this and to help activate the muscles that are responsible for retracting the shoulder blades you can grab a resistance band from both ends hold it straight out in front of you while maintaining a slight Bend in your elbows and then you would open up your arms like youre doing a reverse fly but at the end of every contraction you'll also want to externally rotate your arms by turning your thumbs up. You'l want to do this Because when you're hunched over a lot not only will your chest become Tighter while your back becomes weaker but your arms will begin to internally rotate as well. So you can do this exercise for a couple sets before beginning your back workouts to help activate those muscles. The next big mistake that's especially common for beginners..

5 Best Supplements to Build Muscle (FASTER)



These are the only 5 supplements that can help you build muscle faster. If you're wondering, what supplements are best for gaining muscle, weight loss, or to get ripped this video will help. I go over how creatine, protein, hmb, and others can help men looking to gain mass. Muscle growth is about more than just supplementation, but supplementation can definitely help. 🔥 FREE 6 Week Challenge: http://bit.ly/fat-loss325 Fat Loss Calculator: http://bit.ly/gt-calculator25 In the world of muscle building supplements, things can get very confusing very fast. Between having to sort through claims like site-specific muscle growth such as building more muscle specifically on your chest and arms. Or other claims in which testosterone boosters promise to be as effective as steroids without any of the side effects. It can become very difficult to sort out fact from fiction and to get the right supplements that have actually been scientifically proven to be effective. So today I want to help clarify what supplements are worth your hard-earned money. And just to Help U insure that I don't have any kind of bias and that I'm not paid off by some supplement company I'm not going to promote any specific brand and you won't find any affiliate links in this video meaning I'm not making any money from supplement companies for sharing this information. So there's no incentive for me to not tell the truth. With that said let's start with a couple supplements that aren't going to be worth your money. Mass gainers are not going to be worth your money. There's no doubt that they'll provide you with a massive amount of calories, but most of these calories are going to be coming from sugar. So you really have to ask yourself what is it that you're gaining? Muscle or body fat? You're better off making your own mass gainer by taking protein powder, adding one or two tablespoons of peanut butter, a banana, oats and whole milk and blending it together. Another waste of time supplement is pretty much every testosterone supplement on the market. Even the best testosterone supplements are usually only going to raise your testosterone levels by 20 to 40% this is simply not high enough to notice any real changes in athletic performance. While there may be some ingredients in the testosterone booster that will help improve libido you shouldn't expect any real muscle building benefits from such an increase. Next is branch chain amino acids or bcaa's. You don't need bcaa's while bulking because you'll most likely be getting all of your amino acids from the food you eat and especially if you also take a protein shake. An argument can be made for the effectiveness of bcaa's during a cut, but while you're in a calorie surplus trying to bulid muscle they're not necessary. The same goes for L-glutamine, L- carnitine, and L- Arginine. Now, the first controversial supplement that you may want to look into if you're planning on training in a fasted state is HMB. Hmb is a by-product of the … Research: (1) "protein intakes at amounts greater than ~1.6 g/kg/day do not further contribute RET-induced gains in FFM"
https://www.ncbi.nlm.nih.gov/pubmed/28698222 (2) protein intake immediately after exercise may be more anabolic than when ingested at some later time. https://www.ncbi.nlm.nih.gov/pubmed/9252488 (3) Ingestion of the plant-based proteins soy and wheat results in a lower muscle protein synthetic response when compared with several animal-based proteins
https://www.ncbi.nlm.nih.gov/pubmed/26224750 (4) Dairy proteins have a superior effect on muscle protein synthesis after exercise compared with Soy Protein
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4924180/ (5) Leucine is one of the most important amino acids for muscle growth:
https://www.ncbi.nlm.nih.gov/pubmed/17908291
https://www.ncbi.nlm.nih.gov/pubmed/1550230 https://www.ncbi.nlm.nih.gov/pubmed/11015466 (6) "Muscle strength increased" "to a significantly greater extent in the protein-supplemented (PRO) group" "a greater increase in type II muscle fiber size in the PRO group"
https://www.ncbi.nlm.nih.gov/pubmed/25926415 (7) creatine and HMB, have data supporting their use to augment lean mass and strength gains with resistance training. – see graph
https://www.ncbi.nlm.nih.gov/pubmed/12433852 (8) Athletes on creatine for a longer period of time (up to 3 months) have been shown to gain 2 to 6 1/2 pounds more lean mass
https://www.usfsa.org/content/Creatine.pdf (9) hydrochloride and mesylate being 38 and 30 times more soluble
https://www.ncbi.nlm.nih.gov/pubmed/22432515 (10) Physiologic profiles of nonresponders appear to be different and may limit their ability to uptake Cr
https://www.ncbi.nlm.nih.gov/pubmed/15320650 (11) See attached graph
(12) See attached graph (13) ISSN Stance on HMB: https://jissn.biomedcentral.com/track/pdf/10.1186/1550-2783-10-6 (14) Meta analysis on hmb:
https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/1743-7075-5-1