Miha Zupan @miha.zupan
580 Posts
121k Followers
2k Following
IFBB PRO 💥Online Coaching & Customized diet plans. Please contact ONLY on 📩 kingofshredz@gmail.com Powered by @yamamotonutrition
580 Posts
121k Followers
2k Following
IFBB PRO 💥Online Coaching & Customized diet plans. Please contact ONLY on 📩 kingofshredz@gmail.com Powered by @yamamotonutrition
Insulin •While it's better known for increasing intramuscular energy, glucose uptake and protein synthesis, insulin also enhances satellite cell function. It does this by increasing satellite cell density and promoting extensive myotube formation. •Optimal insulin levels are essential when seeking to boost muscle growth. •In addition to engaging muscle protein synthesis and encouraging our blood vessels to relax and dilate (increasing blood and nutrient flow to heal training induced muscle damage) insulin also increases how much muscle glycogen is stored in muscle tissue. •Do the following to maximize insulin's effects: Carb Up Eating 30-80 g of fast digesting carbs along with 30-50 g of whey protein within 30 minutes of completing a lifting session helps insulin efficiently perform its muscle building role and start the healing process. •To maximize muscle growth, be sure to take advantage of your muscles post workout hypersensitivity to insulin and amino acid uptake. An optimal way to do this is by combining a large quantity of high glycemic carbs along with a fast absorbing highest biological value protein such as Yamamoto® Nutrition Iso-FUJI® or Hydro RAZAN®. •The oncoming spike will cause your pancreas to release insulin, which hypersensitizes your muscle cells for maximum post workout nutrient absorption. •In addition, adding leucine or Yamamoto® Nutrition Bcaa 8:1:1, to your post workout shake results in a significant increase in the plasma insulin response, resulting in an increase in protein synthesis and thus lean body mass. Furthermore, glucose disposal agents, such as Yamamoto® Nutrition Insulomin-R® potentiate insulin's action on the muscle cell. •So a post workout formula that also includes these potent nutrients will help build even more muscle. •Yamamoto® Nutrition Insulomin-R®, a mixture of glucose disposal agents that mimics the effect insulin also enhances insulin sensitivity. Better insulin sensitivity provides the energy needed to power satellite cell activation. •Include The Forgotten Vitamin K It improves insulin sensitivity by converting a substance called carboxylated osteocalcin, which plays a positive role in glucose metabolism.
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Testosterone the most coveted bodybuilding hormone of all! Unfortunately the average level of testosterone decreases about 8% every 10 years. Testosterone is a key player in satellite cell activation. It increases neurotransmitter levels at the muscle fiber site, stimulates GH responses in the anterior pituitary, interacts with nuclear receptors in DNA and modulates satellite cell activity through increased IGF-1 production and androgen receptor density. •Basically, testosteron optimizes satellite cell proliferation and differentiation. •Take these steps to help boost testosterone production: •Ditch The Drugs By reducing or eliminating alcohol, caffeine, cigarettes and other such drugs from your system, you offset the risk of excessive cortisol release, which may counteract testosterone production. •Time Your Carb Intake While the proper timing of high sugar carbs is a necessary anabolic measure to ensure optimal glycogen uptake, overconsumption is no good. In fact, an immediate drop in testosterone levels may be experienced following a high carb feeding and 3-4 such meals per day may lead to lower overall T levels. •Get Sufficient Sleep Sleeping soundly increases testosterone levels. •Stay Lean Keep your body fat levels, under 12% to optimally balance your hormonal system and offset the possibility of lower testosterone levels. •Eat Fat By consuming sufficient healthy fats (avocados, olive oil, nuts and omega 3s) you can maintain the structural integrity of your bodily cells while providing the raw materials needed for testosterone production. •Train Hard And Fast Intensive training sessions under 45 minutes that emphasize the basic compound movements are best for maximizing testosterone production. Priorities multi joint mass movements. •Reduce stress Practice stress management; high levels of cortisol depress testosterone production. •Try new Yamamoto® Nutrition T booster TestoROL®. It contains every scientifically proven testosterone boosting supplement; D-aspartic acid, Fenugreek seed, Ashwagandha, Ginseng root, Magnesium, Zinc and Boron. •Most of supplements will likely have noticeable benefits in individuals with low testosterone level.
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•Insulin like growth factor 1 (IGF-1) is a hormone that is naturally produced mainly by our liver as a response to stimulus from the growth hormone. So if GH levels go up, so do IGF-1 levels and vice versa. •IGF-1 has anabolic effects on both cell growth and metabolism. •It’s s key regulator of muscle growth, it contributes to muscle hypertrophy by stimulating the proliferation of satellite cells. To boost your IGF-1 levels: •Train briefly and intensely. Short bouts of high intensity weight training boost IGF-1 levels to a far greater extent than longer, slower sessions. •Up the fat. Eat 1 g of fat per kg of body weight daily to increase IGF-1 bioavaliability. •Supplement with Creatine. Aim for 5 g of creatine before and after weight training. An eight week study of creatine versus placebo found that subjects taking creatine recorded an IGF-1 increase of 78% compared with the control group, who were assessed at 54%. •Consume Whey. In study, subjects who took 40 g of whey before and after workouts for 10 weeks experienced double the IGF-1 output and a threefold increase in the amount of IGF-1. To optimize IGF-1 levels, consume 30-50 g of whey protein 30 minutes before and 30-50 g immediately after. •Eat your meat. Meat eaters tend to have higher circulating IGF-1 levels and as a result, more muscle mass. Vegans typically have 15% lower IGF-1 levels compared to their carnivorous counterparts. •Increase vitamine D Supplementing with 5,000 to 7,000 IU of vitamin D three times per week will significantly raise circulating IGF-1 levels. •IGF-1 and insulin work together to keep blood sugar levels stable. Depending on what types of foods you’re eating, they determine what your body will use for energy (fat or glucose) and where excess energy will be stored. •IGF-1 may also be beneficial when you’re fasting or following the ketogenic diet because it can help you to burn fat for fuel instead of glucose. . #yamamotonutrition #iafstore #teamyamamoto #teamstones #onlinecoach #shredded #gains #muscles #gymlife #flex #biceps #instafitness #inkedmuscle #veins #armday #aesthetics #eatclean #dietmode #lift #weights #WeightLos #growthfactor #igf #nutrition #shreddedlife
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Gains don't just appear. •They're the result of hard work, proper nutrition, dedication and sweat. You hit the weights hard, eat, rest, recover and grow. •But that's all on the surface. What happens inside the body to instigate muscle growth, and how you can maximize your own gains? •Dig deeper and see how muscle is built on a cellular level! •After you workout, your body repairs or replaces damaged muscle fibers through a cellular process where it fuses muscle fibers together to form new muscle protein strands or myofibrils. •These repaired myofibrils increase in thickness and number to create muscle hypertrophy. •Muscle growth occurs if the rate of muscle protein synthesis is greater than the rate of muscle protein breakdown. •This adaption occurs while you rest. •So how do you actually add muscle to your muscle cells? •This is where satellite cells come in and act like stem cells for your muscles. •Activating satellite cells may be the difference between what allows certain genetic freaks to grow massive muscles and what makes other people hard gainers. •When activated, they help to add more nuclei to the muscle cells and therefore contribute directly to the growth of myofibrils (muscle cells). •The right anabolic conditions must be in place before satellite cell activation can begin. •First, your health has to be in good standing, which includes optimal hydration, sound sleep, a diet low in simple sugars and trans fats and a good balance of quality proteins, carbs and fats. •Needless to say, you have to hit the weights, hard. •Lifting does more than build muscles, it induces tissue vascularity, which aids in the circulation of nutrients and oxygen as well as the removal of waste products. •Big part of the muscle growth process are the combined effect of growth factors and anabolic hormones in the process. •Nexts post; #Igf 1 #Insulin #Testosterone #Growthhormone (GH) ..and how to maximise their effect! . #yamamotonutrition #iafstore #teamyamamoto #onlinecoach #shredded #ripped #gains #muscles #gym#gym #flex #abs #ins#instafitness #inkedmuscle #veins #growthfactor #getbig #bench #bodybuildingmotivation #6pack #shreddedlife #grindout #instafitness #gym
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In general, you burn a mix of fat and carbs when you exercise. The more intense the exercise, the more that mix shifts toward carbs (if available) and away from fat. •Should you worry about the proportion of fat versus carbs that you're burning, or just the total amounts? •The idea that you should exercise at a low intensity to stay in the fat burning zone is flawed. •While, it's true that sitting on an exercise bike and moving your legs slowly with zero resistance burns mostly fat, but 80% of 5 calories burned is still useless. •Much better to move to a higher intensity and get a smaller proportion of a larger total. And as you get fitter, your body's ability to burn fat will increase, and so will the intensity at which fat burning is maximized. •So the goal shouldn't be to screw around at low intensity cardio to maximize proportional fat burning, it should be to train hard with weights, so that your overall rate of fat burning doubles! •I don't think focusing on fat burning is really useful for weight loss, even when you're talking about amounts rather than proportions. That beeing said, don’t completely skip cardio. It has big-time health benefits. . #yamamotonutrition #iafstore #madeinitaly #teamyamamoto #onlinecoach #shredded #ripped #gains #muscles #gym#gymlife #flex #instafitness #inkedmuscle #veins #aesthetics #eatclean #dietmode #lift #weights #WeightLoss #getbig #bodybuildingmotivation #grindout #cleanbulk #gym #trainhard #progress
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Due to the anabolic power of insulin, many want to avoid insulin release. •This is because they want to avoid storing body fat. Well, you cannot avoid insulin in the blood. •You need insulin, but the trick is to learn how to balance the anabolic effects in muscle tissue against the fat storage effects. •This can be done by increasing insulin sensitivity in the muscle while decreasing insulin sensitivity in the fat cells. •Controlling insulin release during the day is important for long term sensitivity. What keeps insulin sensitivity high? •Working out, especially resistance training •Lots of muscle mass •Higher intakes of vegetables, whole grain foods, legumes, lean proteins and nuts and seeds •Supplements like omega-3 fatty acids, magnesium, alpha-lipoic acid and the best of them Yamamoto® Nutrition Insulomin-R® •Adequate vitamin D status •7-9 hours of sleep per night What lowers insulin sensitivity? •High processed carbohydrate diets •Sedentary lifestyle •Nicotine use •Regular caffeine consumption •Vitamin D deficiency •Irregular sleep patterns •Excessive alcohol consumption The purpose of nutrient timing is to maximize insulin’s anabolic effects while minimizing its other problematic side effects. Nutrient timing simply means eating specific nutrients (such as protein or carbs) in specific amounts, at specific times. . #yamamotonutrition #iafstore #madeinitaly #teamyamamoto #teamstones #onlinecoach #maxximumshop #shredded #ripped #gains #muscles #gymlife #flex #abs #instafitness #inkedmuscle #veins #ins#insulinsensitivity #insulin #aesthetics #eatclean #dietmode #lift #weights #WeightLoss #nutrition #cortisol #getbig #bodybuildingmotivation #6pack
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I may not be where I want to be but thank god I am not where I used to be! Don't measure yourself by what you have accomplished, but by what you should have accomplished with your ability!! . #yamamotonutrition #iafstore #teamyamamoto #onlinecoach #shredded #ripped #gains #muscles #gymlife #flex #abs #instafitness #inkedmuscle #veins #biceps #squat #fattofit #eatclean #dietmode #lift #weights #WeightLoss #grind #getbig #bodybuildingmotivation #progress #cleanbulk #focus #trainhard
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If you are new to lifting weights it can be difficult to know where to start and which supplement to choose. •Typically, when people begin training for the first time, they are impressively enthusiastic and equally impatient. •It’s important to make sure that your nutrition and training are where they should be to get the most benefits from your supplements. •Supplements complement your diet and help cover nutrient gaps, ensuring that your body has what it needs for peak performance. No matter what your training goals are, the right supplements can help improve your health, performance and physique. Beginners need to focus first on; •Proper training form and basic safety rules. Learn to understand the importance of time under tension, angle of movement, range of motion and other factors that contribute to a particular resistance training session. •Working hard, ensuring that you’re using a well designed training program geared toward your goals. •Manipulating your diet to ensure an appropriate nutrient balance and utilizing supplements to help you achieve your goal. •Basic supplements that are most suitable for beginners. •Whey Protein Drinking a rapidly digesting protein source immediately before, during and/or after your training session will help stimulate protein synthesis and therefore facilitate recovery. •Greens A quality greens supplement can help minimize the negative effects of a diet lacking in fruits and vegetables. In addition to the added vitamins, it will help neutralize your blood pH, which can become more acidic if you're consuming a large amount of protein. •Omega 3 The super supplement! I can't think of a person in the world that shouldn't be taking a quality fish oil supplement. It's important that you use a quality supplement though. •Pre-workout Include all the ingredients that people take with the singular goal of making their workouts more effective. •Glutamine Glutamine is an important amino acid with many functions in the body. It plays a key role in protein synthesis, cell volumizing and anti-catabolism, supports your imune system, minimise breakdown of muscle and improve protein metabolism.
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