I think this is a very legitimate question, as protein powder seems to be all the rage when we are first introduced to the world of fitness. Everybody seems to be consuming it – and there are a ton of different brands.
And I mean a ton, marketed towards highly specific niches; vegan lifters, female lifters, elderly lifters and the list goes on.
But is protein powder actually worth it?
Word of caution: The PSMF diet is not for everyone. It requires willpower like few other diets. But let me tell you that it works. It works very, very well.
What does PSMF mean? It is a shortening for Protein-Sparing Modified Fast, and it is probably among the fastest ways to lose weight while not completely compromising your health.
To achieve this, the diet attempts to combine the bare minimum nutrient requirements with the biggest caloric deficit possible. Continue reading →
This is apparently an uncommon supplement combination, but I think there are good reasons for stacking Creatine and HMB.
Both supplements have sturdy scientific research to their name while at the same time being among the cheapest supplements in the fitness supplementation industry.
Generally, I believe in dialing in your training and nutrition before speculating in different supplement stacks, but if those aspects are on track – the Creatine and HMB stack is something you might really want to consider implementing. Continue reading →
I have been going to the gym since early 2011, so we’re closing in on a decade of lifting. During this period I have attended big commercial gyms as well as small, “hardcore” niche gyms.
One sighting that I notice multiple times a year, is that of overweight, presumably first-time gym-goers, with a scared, anxious look to their face.
Too often, that will be the last time I see them. It saddens me, so my only motivation for writing this post, is to try and provide some encouragement.
This post will outline a very rough guidance to how you can;
1) ramp up your pre-vacation training massively to promote a larger frame of supercompensation and recovery (during your vacation)
And;
2) use a short workout which you can do pretty much anywhere – to further negate any negative impacts from excessive eating and chilling at the pool (can the latter be done excessively?).
Annoyingly, it still isn’t common practice to instruct overweight/obese people to also lift weights instead of only hammering the treadmill.
And it’s a shame, because if you’re overweight and focus more on lifting weights than just cardio, you’ll likely be much better off!
As far as physical improvement go, dieting seems to be the main culprit of failure for many people. Thus, learning how to adhere to your diet is among the most important aspects of physical mastery.
This goes for all corners of the spectrum; young bros trying to lose some fat for whatever purposes (mainly impressing homo sapiens sapiens of the opposite sex), post-4-pregnancies women who after a long and stressful process wants to slim down, and actual competing bodybuilders and physique athletes wishing to bring the best conditioning to the stage.
Go back just a decade and the thoughts of going for extended time without eating for the purpose of improving bodyrecomposition was deemed idiotic. Gymgoers would tell you that your body would “eat up all your muscle”, and that skipping meals (even if just breakfast) would mess up your metabolism. Oh and something about the body only being able to utilize 30 grams of protein pr. meal, and so on and so on.
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