GYM MUSCLE GAIN BODY TRANSFORMATION CAPTAIN AMERICA WITH FREELETICS GYM
Hi, my name's Julian, I'm 26 years old and currently a student. My whole life I've had problems gaining weight, maintaining my bodyweight or gaining muscle in general. I've always been very skinny but also always had the dream of gaining weight, being stronger and having a good physique. I went to the gym for a while, quite regularly. But this didn't change anything and left me pretty frustrated. About half a year ago I went travelling around the world.
During this time I realized how out of shape my body got from not doing any sports or exercising. This showed in how super skinny and gaunt I became. Freeletics Gym is a free app that creates you a personalized training plan every week. It guides you through every training session and teaches you all the movements. This was perfect for me as I didn't have any experience with barbell training. It adapts to your goals and experience and programs the training accordingly. Check the description for a free link.
I've been training with Freeletics Gym for the last 18 weeks now. The first couple of weeks I focused on learning the exercises but soon after I was able to increase my weights on a weekly basis. I have become stronger than I ever could have imagined especially since I went to the gym for years before and never saw a real change. Don't forget to like and share the tutorial :).
Good Carbs Vs Bad Carbs Best Carbs To Eat
Hey guys, Sean Nalewanyj of EliteImpactLabs here and in today's tutorial I want to discuss carbohydrates and talk a little bit aboutwhat the best sources of carbs are to include in your muscle building and fat burning diet.So when it all comes down to it, carbs are really just sugar whether you eat a chocolatebar, whether you eat a piece of fruit, or whether you eat a bowl of rice it all getsbroken down into the simple form of glucose one way or another. So in that sense, a carbohydrateis a carbohydrate because the end product is ultimately all the same. The only realdifference here is in how those carbs are â€œpackaged upâ€�. Some carbs are going tobefound in the high fiber, high vitamin, high
mineral and phytonutrient dense foods likefruits and vegetables and whole grains and potatoes and brown rice etcetera and someare going to be found in less nutritionallydense, low fiber foods like cookies and cake andso called junk food. It's not the carbohydrates themselves that are the cause for concernbecause remember, it's ultimately all glucose when it all comes down to it, it's all theâ€œextra stuffâ€� they either do or don't come with. Fiber matters, vitamins matter,minerals matter, phytonutrients matter. You can't sit around eating processed, nutritionallyvoid carb sources all day long and get into your best shape because you're going tomiss out on all of those valuable nutrients
and this is why the bulk of your overall carbohydrateintake should still come from socalled â€œclean food sourcesâ€�, in order to make sure thatyour nutritional needs are being met in order to optimize your body composition and yourgym performance. Now some people might be wondering about the issue of â€œfastactingcarbsâ€� versus â€œslowacting carbsâ€� but to put it simply this is really irrelevantfrom the perspective of overall fat loss versus fat storage. At the end of the day, your netgains or losses in body fat are going to be dictated by your overall net energy consumptionversus your net energy expenditure, not by the speed of the carbs that you consume. Itreally makes no difference in the big picture
if you consume a fastacting carbohydratethat ends up being stored as fat more quickly than a slowacting carbohydrate that providesa steady stream of energy, because even if that fastacting carb ends up as body fatat a faster rate, since your body can't use all the energy right away, it will stilleventually get broken down and released for energy by your body later on when it is needed.The important thing to remember is that fat loss is not an â€œonoffâ€� switch. Fat gainand fat loss are happening all the time simultaneously in your body. So whether your carbs get storedfor fat more quickly and are burned later on, or whether they are steadily burned overa longer time as they're released in the
bloodstream ultimately makes no differenceat all. It's the total energy you consume versus the total energy you expend over timethat is going to determine your bottom line fat burning results and besides, when youcombine socalled fastacting carbohydrates along with proteins and fats, their absorptionrates are significantly reduced anyway and because of all of the different possible protein,carb and fat combinations that you'll be consuming throughout the week, um, you really have noway of knowing just how quickly those specific carbs are going to be broken down when theyare consumed as part of a complete meal. So it's really not something to even worry about.Okay, so we've established that number 1,
carbohydrates themselves are all broken downinto basic glucose. Number 2, the only difference between different carbohydrate sources isthe foods that they are â€œpackaged upâ€� in. So taking into account the amount of fiber,the vitamins, the minerals, etcetera. And number 3, the issue of fastacting versusslowacting carbohydrates is ultimately a nonissue when it comes to fat loss becausenet energy consumption versus net energy expenditure is always going to remain constant and becausecarbohydrate speeds are significantly altered when they are combined with proteins and fats.So, given all of this information that we've covered so far, what are the best carbohydratesto eat for maximizing fat loss and muscle
The Best Bodybuilding Carbs Sources For Muscle Growth
What's going on, guys. Sean Nalewanyj here SeanNal BodyTransformationTruth and in this tutorial today I want to simplify the issue of proper carbohydrate selectionfor your muscle building or you fat loss diet. I get a lot of questions all the time, wherepeople asked me what the best bodybuilding carb sources areé Whether they should eat potatoes versus riceé Or if eating pasta is okay. Or, if it's okay to eat some chocolate aspart of their diet.
Ultimately, this is actually very straightforward. So I'm just going to break it down intosimple stepbystep terms here. So first off, all carbohydrates no matterwhere they come from are ultimately broken down into the simplest form of glucose. And that glucose is use to provide energyfor your muscles and your brain. So whether you eat a bowl of rice or an apple,or you drink a chocolate milkshake it all ends up as basic glucose once your body hasprocessed it. So in that sense, a carb is a carb becausethe end product that your body is actually
uses is the same regardless of which specificfood it comes from. Now, some people will hear that and think,â€˜Well, since a carb is a carb, can I just get my protein and fat needs for the day andthen fill up my carbohydrate macros with nothing but cookies and ice cream and cake'. And the reason why that's not going to beideal for your bodybuilding results or for your health is because, although all carbohydrateare ultimately broken down into the same end product the different foods, their packageup in are not the same in terms of their overall nutritional value and fiber content.
So a carb is a carb, but a carb containingfood is not a carb containing food. For example, if you ate fifty grams of carbohydratein a form of sweet potato you'd also be getting vitamin A, vitamin C, some B vitamins,some potassium, some fiber and other nutrients as well. Whereas if you ate fifty grams of carbohydratesin the form of gummy bears, you'd still be getting the actual carbs but you'd begetting next to nothing in terms of additional micronutrients and fiber. And for that reason even though glucose isglucose, you'd still want to base the bulk
of your carbohydrate intake around what wouldgenerally be considered as clean wholefoods. Because that's going to make sure that you'remeeting your nutritional needs and your fiber needs for the day, which is going to optimizeyour body composition and your training performance. The other issue that gets brought up is thequestion of absorption speed. So some people will say that you should besticking to low glycemic carbs as opposed to high glycemic carbs, or complex carbs asopposed to simple carbs. But for people who are otherwise healthy andwho are following a regular training program, this really isn't something that you needto worry about.
The main reason for this is because the glycemicrankings of different carbohydrates, which is how fast they raised blood sugar levels,those rankings are based on consuming each carbs source alone and in a fasted state. And it's pretty rare, if ever, that you'llbe eating pure carbs alone in a fasted state, and when you already have food in your stomachor you combine it with protein and fat, the absorption speed of your carbs will go downsignificantly. So in terms of choosing the best bodybuildingcarbs, the practical steps are really simple. The first step is to get around 8090% ofyour total daily carb intake from minimally