Ludus- Monmouth’S Gym

WHO ELSE IS FIRED UP FOR THE WEEK !? 📈💪🙋🏻‍♂️

How many calories should you eat?
That depends. Everybody is different. The best thing to do is to-
1. pick a starting point somewhere near where your current calorie intake is
... 2. Clean up the diet to mainly wholefoods. Food companies can be plus or minus 20% on their labelling. Whereas with wholefoods such as rice, it is what it is, it's just rice.........
3. See if you gain or lose weight and more importantly if your body composition and/or performance improves.
4. Adjust from there.
Calculating your BMR (Basal Metabolic Rate) Plus your daily activity may give you a good starting point. You can use the calculator at this site: http://www.bmi-calculator.net/bmr-calcula tor/
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RE-BOOT YOUR IMMUNE SYSTEM
Ingredients- -handful of spinach -juice from half a lime... -chunk fresh ginger -few mint leaves -ice and water
Blend it up and get it down you 👍🏻🤘🏽🥇
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CONTROL HORMONES FOR OPTIMISED RESULTS
Top tips
-Lack of salt will slow your thyroid/metabolism. ... -Too much cardio will decrease testosterone and slow thyroid. -Lack of sleep will decrease testosterone, increase cortisol and decrease thyroid. -Cholesterol is required for manufacturing hormones in the body which is why I include lean red meats in clients diets - The liver is critical for detoxifying the body and aiding in digestion which is why I include some daily fruits and vegetables.-If you are deficient in one or more hormones it will impede progress and may cause many other health problems. -It is extremely difficult if not impossible to build significant muscle tissue when you have low testosterone (hypogonadal). -It is also extremely difficult to lose body fat if you are low thyroid (hypothyroid).
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Are all calories created equal?
Few things raise eyebrows in the nutrition industry more than the claim that gaining or losing weight is a calorie equation.
Dr. Layne Norton has been talking about this for years stating that when you control for calories and protein, moving fat and carb percentages up and down has no measurable differentiating effect on weight loss.
... The solution for maximum fat loss is as follows:1. Increase your BMR (metabolism) by lifting weights so you add more muscle and burn more calories at rest.2. When trying to burn calories to lose fat, Stay active throughout the day. Don't sit or remain idle when awake, stay on your feet and keep busy. Don't underestimate how valuable this can be.3. Eat a high protein diet (generally 1g/lb) and eat frequent meals so as not to create a protein deficit and to fuel increased workload.4. Exercise. In that order.
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Age is just a number, Your never too old or young to achieve any goal. Shawn Rhoden aged 43 has just won the biggest title in bodybuilding, dethroning 7x winner Phil Heath.
No matter what, don't quit.

If your goal is to improve body image, ditch the cardio, pick up some weights 📈💪
"HIIT under load” provides improved cardiovascular benefits while still stimulating muscle.
Any weighted exercise utilized with higher reps, brief rest periods and/or supersets will work. Examples are 20 rep squats, weighted carries, stair sprints, prowler push/pulls, antagonistic supersets).... The Best Exercise for Aging! https://www.healthspiritbody.com/exercise s-for-aging-muscl…/
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FORGET 10K STEPS A DAY
Studies show people who performed three BRISK 10 minute walks daily (4,000 steps) had better health outcomes. I recommend 10 minute walks wether dieting to lose weight or eating to gain weight, strength and size. A brisk 10 minute walk after each of 2-4 meals daily: -improves insulin sensitivity, ... -decreases gas, -improves digestion, -decreases DOMS -aids in recovery.
Three 10-minute walks are superior to one 30-minute walk daily and may be as beneficial as regular workouts in extending life: http://www.foxnews.com/…/short-bursts-e xercise-may-be-as-be… ficial-as-regular-workouts-in-extending-l ife.html
The Science Behind the 10-min Walk https://link.springer.com/…/10.1007%2Fs 00125-016-4085-2.pdf… vs sitting http://www.bbc.com/news/magazine-24532996 10 surprising benefits of a 10-minute walk http://www.wisebread.com/10-surprising-be nefits-of-a-10-min… http://www.bbc.com/news/health-42864061