Apex Health & Fitness

05/09/2022

Ένας από τους μεγαλύτερους μύθους που ακούγονται στα γυμναστήρια είναι πώς δεν πρέπει να τρως υδατάνθρακες την νύχτα γιατί θα βάλεις κιλά.

Το κύριο συστατικό για να χάσεις κιλά είναι να τρως λιγότερες θερμίδες από εκείνες που χρειάζεσαι, ή να καις περισσότερες θερμίδες από αυτές που καταναλώνεις.

30/04/2022

Πρέπει να μετράω τις θερμίδες που καίω στην προπόνηση;

Η γρήγορη απάντηση είναι ΟΧΙ

1. Monitors
Οι περισσότεροι αν όχι όλοι χρεισημοπιούμε monitors ή αλλοιώς smartwatches για να υπολογίσουμε πόσες θερμίδες κάψαμε την ώρα της γυμναστικής.
Υπάρχουν έρευνες όπου εξέτασαν πόσο ακριβές είναι τα smartwatch στο μέτρημα θερμίδων κατά την διάρκεια της άσκησης.

Μία έρευνα έδειξε οτι υπολογίζει περίπου 40% λάθος, ενώ άλλη έρευνα έδειξε οτι το περιθώριο λάθους είναι απο 28%-93%! Για παράδειγμα αν έχεις χάσει 500 θερμίδες, το monitor θα υπολογίσει περίπου 600-1000.

2. Δεν γυμνάζεσαι κάθε μέρα.
Οι ημερήσιες θερμίδες δεν χρειάζεται να αλλάζουν κάθε μέρα.

3. Οδηγεί σε “reward punishment-cycle”.
Όταν έχεις κάνει καλή προπόνηση και καταναλώσεις μετά ένα “reward” γεύμα ή το αντίθετο, καταλήγεις στο reward punishment cycle όπου δεν θα καταφέρεις ποτέ να φτάσεις στα αποτελέσματα που επιθυμείς.

22/04/2022

*Transformation*

~The person who loves walking will walk further from the person who loves the destination~

Learn to love the journey.

✅ Treated kyphosis
✅ -6kg
✅ 3 months maintaining

14/03/2022

Read the caption...

Target fat loss aka “spot reduction fat” is very popular these days.

It seems reasonable to believe that the fat you burn while exercising comes from the muscles that you are currently using.

Research:

1971: Used tennis players as tennis players constitute a population whose right and left arms have been CONSISTENTLY subjected to vary different amounts of exercise over a long period of time.
The study did not show any significant difference between the two arms.

2007: Used 104 participants who applied resistance training with only their dominant hands, the study did not show any difference on fat reduction difference.

Why targeted fat loss does not exist?

The fat stored in fat cells exists in a form called triglycerides, muscle cells cannot directly use triglycerides as a fuel.

The fat must be broken down into glycerol and free fatty acids, and then will enter the blood stream to be used as fuel.

The fat that will broken down will come from anywhere in your body, not just from the part that you are working out.

Fat loss = fat out > fat in

None of those exercises you see on social media will help you to lose fat.

07/02/2022

Is fasted cardio better than fed cardio?

Whats the difference?

Fasted cardio is when you are doing cardio on an empty stomach.
Its called fasted because your body is in a fasted state which means it isn’t digesting food.
Fed cardio is exactly the opposite, is when you are doing cardio after you had a meal.

So which one is better?

Fat burning is the process of oxidizing fat.
Fasted cardio can increase fat burning during the exercise but you will burn less fat throughout the day.

Fed cardio will burn less fat during the exercise but there will be an increase in fat burning throughout the day.

Take home message:

Both methods are very beneficial to help you with your journey to fat loss but neither is superior to the other.

Your rate of fat oxidation should be greater than fat storage to lose body fat.

In order to lose fat you should be in a caloric deficit.

Choose what makes you happy and to what you can stick to.

Studies:
1. PMID: 25429252
2. PMID: 27609363.
3. https://doi.org/10.3390/jfmk2040043

25/01/2022

Bulking Season

⬅️ before ➡️after

- Eat the food you like BUT count your macros!
- Lift heavy BUT use proper form!
- BE CONSISTENT!
- Keep it simple, complex doesn’t mean innovative!
- Quality over quantity!

Invest in yourself.

You won’t have great days every time you train, some day are going to suck, there all part of the process though.

24/01/2022

Often you hear the term “when you stop working out your muscles will turn in to fat”.

This is just an optical illusion.

Fat cells and muscle cells are two different tissue systems with different functions.

They simply move up and down independently and in most cases simultaneously.

When you stop working out your muscle cells shrink, and with less calorie burn, fat cells start to expand. This will cause body recomposition and thus it will look like “your muscles turn into fat”, or the opposite.

20/01/2022

Results Results Results

Goals:
- Increase performance ✅
- Increase vertical jump ✅
- Dunk ✅
- Add weight ✅

My 2nd division basketball athlete gain 4kg while still maintaining a lean physique and while we were working on plyometric training too.

Appropriate enjoyable food, appropriate training and dedication.

Congrats keep up the good work.

23/12/2021

How many times should i train in a week?

Theoretically you can train 3 to 7 times per week and it will be equality effective.

What matters most is not how many days you train but in what total volume you train and how often you train a specific muscle group.

Research suggest that you must do at least 10 sets per week per muscle group to stimulate muscle growth maximally.

However, if you do more sets you can have greater results. Although this depends on many different factors.

How often should I train a muscle group?

Theoretically a muscle can be trained again after 72hours.

This is because the muscle’s anabolic response after training is elevated for 48-72hours.

It would benefit you if you train each muscle group twice a week.

Take home message.

Its in your personal preference whether you should train 3 or 7 times per week.

The number of days you train per week is not as important as the volume and frequency you put in your session.

23/12/2021

15/11/2021

Practice doesn’t make “perfect”, practice makes improvements! You can always be better than yesterday!

Almost 3 months in the making!

- Appropriate diet.
- Appropriate workouts.

Trust the process!

Thank you

31/10/2021

Low vs High Reps

Low Repetitions activate type 2 muscle fibres which are important in building strength. Type 2 muscle fibers have greater power but fatigue quickly.

High Repetitions activate type 1 muscle fibres which have less power than type 2 but are much more endurable.

Don’t rely on one method exclusively, using both methods might be the best approach for long-term success.

Both methods will create muscle hypertrophy.