Author: Scott Avery

POST WORKOUT WINDOW: what they’re not telling you

POST WORKOUT WINDOW: what they’re not telling you

Posted by | Oct 16, 2016 | |

Post workout window and what they’re not telling you. What is the post workout window? -A way for you to stress out about something and buy a product so you don’t feel like your workout was a waste.  I hope this definition helps you haha post workout window and muscle protein synthesis-“It has been shown that muscle protein synthetic rate (MPS) is elevated in humans by 50% at 4 hrs following a bout of heavy resistance training, and by 109% at 24 hrs following training. This study further examined the time course for elevated muscle protein synthesis by examining...

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quick and simple macro planning

quick and simple macro planning

Posted by | Oct 13, 2016 | , |

KISS FORMULA FOR MACRONUTRIENTS (KEEP IT SIMPLE STUPID) 1) choose a goal add muscle(weight gain) maintain fat loss 2) find your calorie requirement for maintanence   http://manytools.org/handy/bmr-calculator/ <-harris-benedict Body weight x10  then multiply that by activity level 1.1-1.4 sedentary (if you lift 3x a week and sit at a desk this is you) have issues with metabolism (aging, thyroid etc) work out lightly 1.4-1.6 lift with  (3-4x a week)volume,intensity,  follow a program, but still sit at a desk all day lift 3-4x a week with volume ,intensity, follow a program, and work on your feet but not strenous 1.7-2.1...

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Great diet debate pt 2. CARBOHYDRATES

Great diet debate pt 2. CARBOHYDRATES

Posted by | Oct 13, 2016 | , |

The great diet debate pt 2 Macronutrients:CARBOHYDRATES: What are they and why they are important… Macronutrients are types of foods that are eaten in large consumptions broken down into categories. The main 3 we focus on are Carbohydrates, fats, and proteins. Each of these categories are important to have in our diets and we will get into depth a little as to why. The first one I’m going to touch on is the one that is getting the bad rep right now in the fitness industry and America in general. Carbohydrates. What are carbohydrates? Everyone hates on them, but...

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“healthy” options to stay away from when you’re dieting and hungry

“healthy” options to stay away from when you’re dieting and hungry

Posted by | Oct 13, 2016 | |

This kid has nothing to worry about, but for us trying to achieve our weight loss goals.. We could be vulnerable! -Short term pleasure is not worth your long term goal. -Short term pain long term gain -What you eat in private your wear in public -Pictures of your skinniest self I could go on for days, we all are battling hunger from time to time during dieting.  Bodybuilder to woman trying to battle with cravings to achieve her goal. A fat loss diet is a deficit. Plain and simple. You can disguise it however you want it. Its...

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Functional Scoliosis/ Asymmetry and injuries

Functional Scoliosis/ Asymmetry and injuries

Posted by | Oct 11, 2016 | , |

FUNCTIONAL SCOLIOSIS,ASYMMETRY, HOW YOU SLEEP, AND WHY YOU’RE HURTING     As you can see if your spine is out of alignment like this or slouched, then typically it was from one of the following You slept on your side for an extended period of time You were born with scoliosis You had a car accident or an accident causing your structure to end up this way. You slouch over a desk all day You perform repetitive movements throughout the day   I have had personal experience with this from actually  4 of the 5 listed. I slept on...

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