Everyone knows you should eat enough proteins. What are proteins? Translated from the ancient Greek word proteios, meaning primary, first or most important. Going from Greek to geek, it means “any of various naturally occurring extremely complex substances that consist
It can easily be stated that inflammation is the root cause of all chronic disease. It contributes to such chronic disease as arthritis, asthma, dementia, osteoporosis, heart disease and cancer.
Although this process has gotten a bad rap over the years,
Studies show that 65% of us will have trouble falling asleep tonight and wake up exhausted tomorrow. There is evidence that lack of sleep is positively correlated to depression, impaired cognitive function, cardio vascular disease, strokes, type 2 diabetes, obesity,
No matter who you are, you have already experienced moments of stress. For most people, this response is temporary and this feeling starts again as quickly as it has happened. When we talk about stress, people think immediately of psychological
In the last few years, as a personal trainer and naturopathic practitioner, I have had the opportunity to work with a largely female clientele. It became very clear to me that women have an endless list of responsibilities. Not only
Millions of people use nutritional supplements each day all over the world. I myself have been using supplements since the mid to late 70s as I instinctively felt the need for them with my hectic schedule of training, school, and
It is often said that a good diet is sufficient to meet all your nutrient needs. Unfortunately, this is totally false. It is true however that we can have a more than adequate amount of macronutrients with a healthy diet.
For many years we have been led to believe that coconut oil, made up of almost 90% saturated fatty acids, was bad for our health. Coconut oil is made up of saturated fats called medium chain triglycerides (MCTs) that are
Prioritize the quality of your sleep. Sleep is your greatest natural asset to maximize your health and your fat loss. One of the major reasons for a poor quality of sleep: food intolerances. Test and substitute certain foods that may
If your body is not healthy, it will not want to develop mass or dispose of its fat accumulation, so it is paramount to have good general health.
Whether it is for a loss of fat, or an increase in muscle
Strength training plays a crucial role for the athlete as well as for everybody.
"Strength is the mother of all qualities. - Dietmar Schmidtbleicher.
Your strength keeps you young, alive and prevents you from aging prematurely. The longer the years, the harder
It's Monday, take a seat at the bench! Here is the Chest Blaster Program to get you started!
A1. 60 deg. Incline DB press, 10-12 reps, 3-0-1-0 (tempo), 10 sec
A2. 30 deg. Incline DB press, 10-12 reps, 3-0-1-0 (tempo), 10 sec
MAXIMIZE RECOVERY AND PROGRESSION WITH AMINO PULSING
Are you training hard using a good program and a high level of focus but feel you’re still not progressing?
Do you lack energy despite an adequate nutrition plan?
This can likely be explained by sub-optimal recovery.
When you are passionate about training,
Fourteen of sixteen players from the University of Miami basketball team tested vitamin D deficient. Yes, Miami, Florida. Sunny skies and beaches. Seems even they can’t get their vitamin D levels to the standard expected for optimal health.
So, in our
Summer is coming! Are you ready? Be sure to follow these 5 tips:
Opt for full-body workouts and promote multi-articular exercises that give you real value for your money: squats, deadlifts, bench press, chin-up, rowing. You will predispose your body to
When it comes to progression most people think only in terms of lifting more weight or doing more reps with a certain weight. While these are indeed two ways to progress, they cannot work indefinitely. If it were possible to
The ONLY thing that matters when it comes to improving your physique and capacities is progress. All the special methods, advanced theories and programs aren’t worth crap if they do not lead to progress. The only acceptable measure of the
High-quality multimineral multivitamins are an integral part of my foundational nutrition and supplementation strategy, regardless of gender, age, lifestyle, activity level, and nutritional habits. It is only common sense to believe that we can get most of our nutrients through
The best time to add carbs to your diet is either pre or post training. A case can be made for the superiority of either.
Consuming carbs pre-workout (15-30 minutes prior) will protect your glycogen stores by giving you energy that
The leaner you are, the more carbs you can (and should) eat because the leaner you are, the more sensitive you are to insulin. This means that you handle carbs well (store them more in muscle rather than as
Take a complex of amino acids before, during and after your workout: Peri-workout supplementation is the most overlooked and underestimated aspect of bodybuilding enthusiasts.
Like Arnold Schwarzenegger says: "You have to think outside the box!". Get off the beaten
YES, carbs can have their place in a fat loss diet. Some people can have more, some less, some almost none. It depends on many factors.
Insulin sensitivity: those who are more insulin sensitive produce less insulin in response to
Have you noticed that stress, if well managed, can be beneficial for your mental and physical performance?
Unfortunately, the stress that our body undergoes is not only psychological, but also physiological. It is therefore difficult to control everything adequately at all
There’s two approaches with BCAAs:
In a maximum growth phase I like to have 10-15g of BCAAs 15 minutes before my main meals, this augments the anabolic response to the meal by triggering mTor and more of the meal will
If you practice sports regularly, it is imperative to balance your diet according to your energy expense. This will allow you to fully enjoy your activities, while promoting your recovery and avoid tiredness and injury.
Protein supplements are also used to
You eat the same lunch and with the same amounts, since your puberty.
Do you really believe that if you continue eating three eggs for breakfast, that one day, as if by magic, you will wake up with 10 pounds
In 2017, stress and anxiety are by far the most discussed and most worked points. Unfortunately, more and more people are no longer able to control their stressors. The latter, as you probably suspect, are only adding up over the
Each of the amino acids can have a "pharmacological" action in the body if they are present in sufficient quantity and there is a balanced level of complete proteins in the blood so as not to "hide" the sudden rise
In most cases, people in general do not need to diet, count calories, cut down anything they crave or do 7 hours of cardio per week. It's all about finding a balance: a balance between your goals and the efforts
The limits of the possible can only be defined by going beyond them into the impossible. – Arthur C. Clarke.
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The people who work with Xpertise360.com are all certified and recognized coaches in their field. They have many years of experience with athletes, sports teams and highly motivated people. They share their expertise that has been hard-won over the years. We are confident that their advices and guidelines will allow you to add variety and professionalism to your workouts and interventions with your clients.