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To respond to your question directly, yes, it is always preferable to eat well before considering dietary supplements. And this is especially true of beginners, since it establishes the convention by which they train throughout our careers thereafter. The Australian Institute of Sport and its state equivalents institute a ‘no supplement’ policy for all of ...


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Slight paradigm shift: Weightlifting is to build and/or maintain muscle mass. Cardio is added activity level i.e. extra energy output. A person will not burn fat without a calorie deficit regardless of how much cardio they do. Cardio just adds to the amount of calories one uses throughout the day. (It also improves your health in a variety of ways other ...


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Eating healthy is one thing. Having supplements is another. You can eat healthy, with the right macros for your body, eat every 3-4 hours, and still, you might need supplements. It depends always on your specific goal. And I say a specific goal because ok fat loss is a goal but not specific. How much fat loss do you want to have? You have to be micro-...


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First of all, it is always best to first have a healthy diet before taking any supplements. There is no scientific evidence for fat burning supplements, so I should not use those anyway. The best fat burner is creating muscle mass, which will help you increase your metabolism. Increasing your muscle mass will help with a high protein intake, but also here ...


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Actually there are natural mechanisms for this. In cases of extreme weight loss, fasting can help reduce the amount of loose skin accumulated. The basic principals of this phenomenon are: Autophagy - Body's ability to repair damaged cells by neutralizing and replacing those cells Ketosis - Fat cells are roughly 30% water. While fasting and doing keto (low ...


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Loose skin and stretch marks are not so much a product of the rate of weight loss, but rather the elasticity or plasticity of the skin when loss or gain occurs. When we gain considerable size, whether through increased muscle or fat bulk, our skin is required to stretch or grow to accommodate the change. If the gain is made slowly, new skin cells will be ...


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I can only comment on the impedance measurements. I recently (3 years) started using them and have found huge variation in spot measurements. The trick is to measure consistently. Usually the same time of the day. Morning or evening. Also make sure you poop before a measurement. Do not measure after exercising. Measure regularly. Not every day, but use the ...


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The goal of weight loss is almost always fat loss despite the phrases being used interchangeably by the general public. When you lose weight it isn't always clear what you are losing, but there are some things that you can keep in mind in order to better understand what's going on. The "3500 calorie per pound of fat" model of weight loss isn't perfect and ...


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Schwarzenegger even quotes that walking is absolutely fine from his book as well as many in the medical world. I'd trust health experts over bodybuilders or random fitness articles as walking is absolutely fine if you keep it moderated and don't walk more than an hour at a time... Walking at a moderate to high pace(at least 2.5mph) after ten minutes will ...


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As you might well imagine, there are a host of variables at play here. However, some basic studies have indicated that, all other things being equal, a typical bout of strength (hypertrophy) training requires, at most, about half of the energy that is required of a similarly typical bout of endurance training. This can easily be confirmed by calculating and ...


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