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7

Your question doesn't sound like you are overweight and need to watch your calories. In my opinion you could replace the brownie with some whole grain energy bar, replace the simple sugars with some more complex carbohydrates and maybe have some additional fibers, too. But the question is if you should. I think this is more a mental thing, the boost ...


7

There really isn't a convenient time to workout no matter who you are. It's a lot of work, you get sweaty, you need to change your clothes, and it usually involves going somewhere other than your home or work. I try to do strength training three days a week, usually around ~3pm. The gym is empty, I can actually get in and out much faster than the busier ...


6

Should you switch to something less enjoyable but healthier? That depends on how much you enjoy it, and how integral to your habits this has become. If you find yourself "going to the gym so you can eat a brownie", then the brownie has probably become integral to your exercise as a reward for your workout habit. Exercising regularly is better for you than ...


6

It's a fallacy that fat people unleash bigger bolts of strength. Can fat people hurt you? Absolutely! Why? Because Force = mass X acceleration and fat people have a higher mass; with a decent speed, the force generated can hurt you. It's the same reason why a fat person will injure you if they sit on you; the force (weight = mass X gravity) the weight exerts ...


6

Don't go home Stop at the gym before going home. If you go home, your mind tells you your work day is done, and you give yourself permission to crash. If you go to the gym before going home, you're still in the "Get things done" mindset. Change your timing You might find it easier to go before work, or later in the evening after you've had dinner and ...


6

While this is a very limited study (i.e. n=1), it is the only actual quasi-scientific case study that shows trail running versus normal running, and it indicates that there is about a 12% increase in energy expenditure when running trails versus flat terrain. Indirect calorimetry during ultradistance running Now, I would consider this an interesting data ...


5

Technically speaking, the energy used by the muscles is not glycogen, but the phosphate bonds in adenosine triphosphate (ATP). When energy is needed, one of the phosphate bonds is broken, resulting in an energy release and the creation of the subsequent adenosine diphosphate (ADP) and waste materials. This is one of the main reasons that creatine phosphate ...


5

Glycogen. Glycogen is stored glucose that your muscles use to move explosively. Moving heavy weights requires a lot of energy to be expended really fast. Your muscles use the stored glycogen to get that energy. You deplete it throughout the day, and you won't replenish it if you don't eat. Then you don't have enough when you workout, and you feel exhausted. ...


4

5 hours of any workout would exhaust you for the rest of the day. Now regarding what to do next? Eat food to help you with your calorie needs and if possible, take a nap. That may not remove all the exhaustion, but would give you enough energy to get other things done.


4

The basic idea of an energy gel is to help maintain your blood sugar levels without you having to stop to eat something. It has to be easy to swallow and to digest. Our body absorbs simple carbohydrates faster than complex ones. If a particular gel has different types of carbohydrates (like glucose, maltodextrin, fructose, etc.), you'll absorb them even ...


4

There is no “exact formula”, just estimations that generally seem to be more reliable than others. The following formula is one such example. While I don’t possess a peer reviewed study to pair with this formula, I personally trust the source. It comes from researcher Lyle McDonald’s “The Women’s Book Volume 1” (the formula is for males and females). The ...


3

1, 2: "Electrolytes" is just a fancier word for salts, which you will get in large amounts through your diet, especially if you eat a typical western diet. Unless you're exercising for two hours or more, the only one who's benefiting from your electrolyte drink consumption are the companies who sell them. 3,4: Total amount and distribution throughout the ...


3

The first thing I would look at is your food: {Breakfast: 2 pieces of brown bread with extra light spread and pinches of sugar+2 egg whites,and a cup of coffee(70kcal), mid morning : an apple/orange/pears, Lunch:Veggie with salad/Cuscous with vegetable/ half cup of rice with vegetable and salad (not often)+ another cup of cappuchino (3 in one); after gym ...


3

They are both correct, however, the way they are stated is the source of confusion. 1) There is no correlation between the number of fibers and the energy system used. There is actually an exogenous explanation. The increased recruitment of muscle fibers occurs due to an increase in tension of the muscle. I.e. the force production is increased. When you are ...


3

If you take a look at A Biometric Study of Human Basal Metabolism, where Harris and Benedict introduced their formula, you will see one important sentence: These equations have been tabulated for values of weight from 25.0 to 124.9kgm. [sic], for stature from 151cm to 200cm., and for age from 21 to 70 years, so that the most probable basal metabolism of ...


3

It is hard to say what the reasons for your problems are. It is impossible to give personal correct answer without knowing you. But I can give you some advices which helped me: Eat and drink enough before you start your training, if you have too little energy it is like going through hell. Your Training has to be suitable for yourself, if you are a ...


3

It sounds overwhelmingly likely that the caloric deficit that lead to the 3kg/2weeks was a bit too much. (For reference, caloric deficit means we consume less calories than we spend per day.) If your goal is continued weight loss, I would recommend adding some more carbohydrates to your diet. Yes, it means increasing your caloric intake, but like I said, ...


3

First of all, you need to have break days. You are working out all 7 days a week, and that way your body doesn't get enough rest to recover. It's not any specific recovery, but the recovery of your system to prepare for the next workout. I know some people who workout all 7 days a week and are doing fine, but in your case, it's not the same are you feel ...


3

I'm going to stab in the dark and assume you are getting home-cooked-style meals (which usually have around a 20:40:40 protein, carb, fat macronutrient split). I don't need a calorie counter to tell you that you are cutting pretty hard with that diet, by restricting both fat and carb intake and trying to fill your calorie needs for the day through protein. ...


2

Endurance athletes are aware of the increase in protein metablolism. Therefore there is a trend to prefer energy sources to come from foods that contain fat and protein. For example eggs and peanut butter. When I refer to endurance I am talking about no or little sugars consumed through the exercise. For instance if you cannot exercise for more than an hour ...


2

I recently started a nutrition plan based on very low carbs and low calorie with daily vigorous exercise, so it has made me curious about these body processes (fat and protein metablolism/catabolism). One thing is definite, it is a very complicated process and apparently not completely or widely understood, even by "experts"--so opinions abound. In addition,...


2

I have used C4 quite a bit along side with Creatine as well. Depending on your creatine, C4 won't be giving you that much creatine (I believe it was 1g per scoop). Some people claimed creatine needed a "loading phase" but that hasn't been proven. In fact, the "loading phase" was popularized by companies who wanted to sell more of their product. They would ...


2

Not sure if this is the kind of info you're looking for, but I often take what I call a "caffeine nap". The perfect length of nap for me is 15-20 minutes, so right before I take my nap, I have half a cup of coffee. It takes about 20-30 minutes for the caffeine to hit me, so it doesn't interfere with my napping. Once I wake up, I am totally ready to go ...


2

Your math is way off, because it's not being applied properly. First, a pound of fat contains 3500 Calories. Most healthy individuals do not eat that in a day unless they are high level athletes who use all of those calories. Never think you are going to lose a pound of fat a day. So we have 1 pound which is roughly equivalent to 454 grams of body weight....


2

Well done on getting to the gym if you are feeling like this. I would suggest a couple of things. Try to get out for a daily walk, getting some fresh air will make you feel more energised. You didn't say whether of not you are working, if not, try to find a hobby, or set yourself a goal for fitness or something else you can be working towards. If this ...


2

Provided that your hormone levels, etc are all normal, caffeine may help to get you going before a workout. I find that when I have to do a workout when I'm worn out or not motivated, a bit of caffeine will help me get going (though at some point you have to be able to motivate yourself to keep going). There are studies showing that caffeine can help to ...


2

Mycoprotein is a plant-based protein that carries a strong/full amino acid profile. It is supposed to be better for you because there is no cholesterol and is rich in vitamins and minerals. Your question, however, is will this specific kind of protein improve performance in swimming or muscle development? In short, yes, but in general no, and let me ...


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