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Marpic Wellness

SCULPTING YOUR BODY & TRAINING YOUR MIND.

06/04/2022

Protein for breakfast!

Poliquin®] sharing their content and post!

Thanks Poliquin®]

20/01/2021

Me and my friends David back in 2004 in Portugal 😜😜🥳🥳😂😂
Thanks to for the photo taken live back then.
David was a bit stiff that day....

This post is actually serious.

I share tips that I apply in my daily training.
Pretty good summary that will help you to LOWER YOUR BODY FAT %.

PART 1

1. Train using the most multi-joint lifts such as squats, deadlifts, presses, pulls, and chin-ups.

2. Favor compound lifts over isolation, single-joint lifts such as bicep or leg curls unless you have unlimited training time.

3. Use very short rest periods (10 to 60 seconds) to trigger the greatest metabolic disturbance with a high lactate and growth hormone response.

4. Always count tempo. Vary the tempo of lifting phases and rest periods to provide new stimulus for the body to adapt.

5. To get lean fast, use a protocol with high volume, more than 3 sets, and 70 to 85 percent of your 1RM load.

6. Eccentric contraction.
Use a longer time under tension to burn more energy and increase post-exercise oxygen consumption—try a 4-second eccentric and 1-second concentric phase.

7. Train to create a robust hormone response. Increasing growth hormone is the priority because of its significant lipolytic (fat burning) effects.

8. Perform circuit training using upper/lower body or agonist/antagonist paired sets. Use moderately heavy loads with little rest between sets for maximal metabolic disturbance.

9. Strength training.
For gradual fat loss over a longer period, include strength cycles with heavier loads (up to 95 percent 1RM), slightly longer rest (2 to 3 minutes), and lots of sets.

10. Work harder. The ability to push oneself physically is a skill. If you’re not getting results, you may not be working hard enough.

11. Anaerobic conditioning.
Give priority to training the anaerobic energy system over the aerobic system in order to increase lean mass and elevate post-workout energy expenditure.

12. Do high-intensity sprint intervals for conditioning. Try 6 all-out 30 to 45-second running sprints on a track, with 2 to 3 minutes rest.

15/09/2020

Achievement is the word.

184.5 cm
88 kg
7.9% body fat

Truly happy about my progress.

In this cycle of 6 weeks I focused on my personal variation of German body volume.
3 days a week GBV, 2 days full body anaerobic conditioning, 1 day yoga, 1 day rest.
Tough.

Diet good but not strict.
Always my 2 glasses of wine for dinner... Always.
No carbs for breakfast my golden rule.
6 meals a day.

P.s.
Gotta change the underwear, I know 😜

22/07/2020

Long time no

70kg
30reps

Nothing major but not bad for an old man close to his 40s

18/11/2019

I'm in love...Best DRY BEEF ever! My son 3 years old is killing it with me! 😎💪💪💪🏋️‍♂️🏋️‍♂️

02/11/2019

..... who said that splitting is not painful?!

Saturday morning practice before flying back to my famiglia!

27/09/2019

Starting good habits early❤

Always be a model for them... I try my best to teach healthy habits to my son and to see him like this is amazing!

19/06/2019

Dinner 101

High protein
Veggie
Low carbs.

No calorie counting this time 😎💪

Basic tip:

stay light before bed... your body is about to go fall asleep and metabolism has already slowed down shifting to fat burning instead of carbs burning.

Yes... at night, when you sleep, you are mainly burning fat.

enjoy your dinner!

🏋️‍♂️🥦😎💪

16/03/2019

HIT run 101

6x400m
19km/h
2min rest between sets

Not bad for an older guy like me.. grey hair.. 38 soon... yayyyy.... happy!😎😎😎

400m at 19km/h is around 75 - 80sec to perform.

The lactic acid kicks in after 40 to 45sec when you perform close to Max HR.

Keep rest until your HR drops to 120bpm, then start again the next set.

Working on anaerobic energy system it's a great way to make your heart a stronger PUMP and ready to deliver more blood (and oxygen) to your muscles!

HIT burns a lot of carbs during the exercise but you must keep your rest to the minimum, otherwise the purpose is defeated!

After the exercise your body will keep burning oxygen (therefore calories) in order to re establish its original balance. It's called EPOC - excess post workout oxygen consumption = Oxygen debt effect basically!

Hey... a secret... calories burnt after HIT are mainly from fat.... don't tell anybody!

HAPPY HIT SATURDAY!

17/01/2019

Breakfast 101

High Protein Low Carbs💪💪💪

2 eggs - not pan fried but just "pan" on a non sticky pan
30g baby spinach
15g shaved parmigiano reggiano

100g Chobani no fat yogurt

Veggie smoothie:
100g Celery
100g cucumber
3 slices ginger
500ml water

Coffee (must!) no sugar strictly

Protein 31g
Carbs 14g
Fats 14g
Total Calories 303kcal

CUT YOUR CARBS FOR BREAKFAST.
KEEP YOUR INSULIN LOW.
FEEL LESS HUNGER.

Don't worry.... carbs are everywhere.... You have time for them in your next meal! 🤙🤙🤙👊

09/10/2018

SPLIT FOR FUN... CHALLENGE IS UP!

Felt happy and... stupid today... this video as a result!

SPLIT WITH US AND TAG .. but it has to be funny!

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