IGYM

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11/06/2020

.01 Which one do you prefer?
Legumes are high in fiber and protein which are great options for
vegetarians to include in their diet.
Moong is rich in potassium, magnesium, antioxidants, iron and
other vitamins.
Moong is a high volume food that you can include during fatloss,
because you can eat more with less calories. As it is also high in
fiber, it will keep you full till long.
Kidney beans are an excellent plant based source of protein.
They're also rich in various minerals, vitamins, fibers, antioxidants,
and other unique plant compounds - Isoflavones, anthocyanins,
phytohaemagglutinin, phytic acid, starch blockers.
Keeping the portion size in check, these beans can be included
during fat loss. It also promote colon health, and moderate blood
sugar levels.
Follow .01 for more nutrition and workout related
content.

07/06/2020

IGYM Chicken Vs. Liver.
Don't be chicken and try some liver! Did you know it was not too
long ago (100 years) that eating the organs was prized and classed
as a luxury. You just need to watch planet earth & see other
predators or high hierarchy animals go for the organs like brain,
heart or bone marrow before consuming the muscle meat.
But Why?
Because the liver and other organ meats are full of nutrients which
run EVERY biochemical process in the human body especially your
metabolism
Low B1 let's see how you make pyruvate in your mitochondria? Low
B2 let's see how you make FAD to utilise fatty acids in complex 2 to
generate ATP or B3 to make NAD+ or even how you handle oxygen
in the body by copper
Essentially it's nature multivitamin via real food. Loaded in vitamin A
and copper, All B vitamins, even vitamin C. Also a good source of
protein and cost effective
Now, it actually doesn't store toxins this is a bogus claim. Ina
healthy animal, the liver transports and removes toxins from
circulation to less important and energetic tissue such as
adipocytes(fat cells) .1
There's nothing wrong with muscle meats p***e. But that's context
dependant. Loading up on too much methionine (an amino acid)
whilst not including glycine & more collagen based sources might
run havoc on endogenoOus antioxidants ie: glutathione, skin health,
methylation pathways & increase cardiovascular risk(homocysteine
Humans never had the option of buying 5 kilograms of chicken
breast. We previously consumed the whole bird, even the carcass to
make bone broth
I too use to be grossed out by liver from childhood experiences and
from its unpleasant appearance.
But, I tried it cooking it my way and over time I grew to like and cit
My health also improved as a result which many other nose to tail
advocates Would agree
Chicken breasts also have a place but being reliant and one
dimensional or eating like a pro body builder with egg whites too is
not optimal health
No matter which cut of meat you choose, I hope lve inspired to try
some organs010101

05/06/2020

igym Core Exercises by .1
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Core isnt just abs (re**us abdominis). It contains many other
muscles such as transverse abdominis, erector spinae, external &
internal obliques.. etc. That's why you see a lot of "'abs routines" on
YouTube contain way more than just re**us abdominis workouts.
"Abs" is a hot keyword, that's why sometimes it's used instead of
"core"
All of these exercises -decline crunches, side twists, cable
crunches, sidebends..- will help you bulletproofing your core,
reducing lower back injury, improving posture, and decreasing risks
of vertebrae degeneration

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01/06/2020

igym Mind Muscle Connection
By (.1)
There are two different ways to train through attentional focus (what
you think about when you are lifting weights). The fwo types of
attentional focus are either going to be externally focused (thinking
about the movement itself, proper form) or internally focused
(thinking about activating the muscle you would like to train).
Internal focus would be what's known as "mind muscle connection'.
Example
When squatting, maybe you internally focus (mind muscle
connection) on squeezing your glutes, while if you were externally
focusing you would focus on pushing the floor away to bring the
weight up.
-
Research
In a study looking at chest versus triceps activation, they found
that using a load of 20-60% of 1 Rep Max(RM) the subjects were
better able to selectively choose to activate their triceps to a greater
degree. But when using 80% of 1 RM, they were not able to do so.
Also, it is worth noting that 20% of 1RM had a higher activation in
the triceps meaning the lighter the weight, the greater the ability to
choose the muscle to activate.
2 In another study they found that by using external focus, they
were able to increase motor learning. This may be more applicable
in sports performance.
When to Use External Focus?
1If you are a beginner, I would focus on perfecting form and
moving your body through space and then focus on the internal
component.
2When you need focus on increasing 1RM for a sport like
powerlifting, or if you need to focus on improvinga skill like jumping
higher for basketball.
When to Use Internal Focus?
May be more beneficial for hypertrophy reasons. Helps to have
someone cue you and tell you to activate a certain muscle. Although
there is not enough research to back this up, but it doesn't hurt to
try.
2This might be more beneficial for someone possibly facing an
injury doing rehab to get back to full strength.
.1

31/05/2020

igym.1 Push vs Pull What is your favorite exercise?
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ymday
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29/05/2020

.1 TAKING 5-7 DAYS OFF FROM THE GYM