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Most simply put, protein shakes are a combination of protein powder and liquid. Protein shakes contain amino acids that are easily absorbed by your body and were first consumed by athletes to increase their muscle mass. They are a quick and easy way to increase your protein intake. Protein shakes can be considered a dietary supplement, as according to the Food and Drug Administration (FDA), dietary supplements include any products that contain a dietary ingredient, such as vitamins, minerals, or amino acids. Some shakes are designed to supplement protein, while others can be used as a meal replacement. The two...

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So, you’ve spent months getting in shape, possibly in preparation for an upcoming holiday, but with all the excitement of a trip abroad comes the prospect of time off from your training regime. When you’ve been keeping to a controlled workout plan it can be pretty daunting taking time away from the gym, especially as this seems much more of a likely possibility with lockdown restrictions easing. Understandably you don’t want to undo all of your hard work, but just as your gains didn’t appear overnight, they won’t disappear within a week or two either. However, if we’ve learnt anything...

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Calorie cycling is a dieting technique that involves cycling between lower calorie and higher calorie periods. Our bodies are designed to protect us from losing the vital nutrients they need. So, when you reduce your calories your metabolism slows down, as the body sees the reduction in calories as a threat against its survival. This is your body’s way of protecting itself from starvation, and which is the reason why many will start to lose weight on a low-calorie diet but then plateau. When calorie cycling you will alternate between high, medium, and low-calorie days. The basic principles are as...

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If you want to tone up, you must first have a low body fat percentage so that the muscle definition you’re building is visible. It is not possible to use spot reduction for fat loss, for example doing sit ups won’t help you to lose fat on your stomach. You have to reduce your overall fat percentage first and then begin to work on toning. Subcutaneous fat (the deepest layer of fat) is the most difficult to lose, it is less effective at burning free fatty acids and is less metabolically active than visceral fat. Explosive exercises are good for...

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HIIT stands for high intensity interval training and involves short bursts of high intensity exercises paired with low intensity recovery periods. The recovery periods are essential to prep the body and allow it to perform its best during the next high intensity period. HIIT Training is specifically designed for burning fat, building strength, and enhancing endurance. An example of a HIIT circuit would be 30 seconds of burpees, 15 seconds of rest, 30 seconds of push ups, 15 seconds of rest, then repeat. HIIT has been shown to produce the same results as a longer training session. HIIT spikes your...

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