Miha Zupan @miha.zupan
615 Posts
127k Followers
877 Following
IFBB PRO Online Coaching & Customized diet plans 📩 [email protected] Team @yamamotonutrition
615 Posts
127k Followers
877 Following
IFBB PRO Online Coaching & Customized diet plans 📩 [email protected] Team @yamamotonutrition
Spot reduction refers to the idea that you can burn fat from a particular area of the body by training that area directly. Ridiculous, right? •It’s impossible, you can't lose fat in a specific area just by training that area. Every personal trainer knows that.. Only one problem: it's not true! •In 2007, a study published in the American Journal by Dr. Bente Stallnecht confirmed that spot reduction does indeed occur but on a very small scale. •Will This Method Work for You? •If your body fat is already low and your diet, supplemention and training is on point, then it should give you visible results over time. ..and no, this method will not help a guy with a beer gut to develop a 6 pack in 4 weeks. •This plan isn't for those who need to lose a ton of body fat, but for those already on the fit side looking to target resistant fat deposits. •I've been using this plan as part of my contest prep, as my butt was always my ‘problem area’. •Abductor machine, anywhere between 30 min and 1 hour per session with heavy hip thrusts sets in between, folowed by incline treadmill cardio session with extra intent on squeezing my glutes. •The premise is simple: Go back and forth between a workout and cardio with no rest between. •The muscles near fat regions where spot reduction is desired need to be trained with enough heavy loads to promote a sufficient increase in body part temperature, blood flow and hormone delivery. •This will result in mobilization of the fatty acids from the fat cells. •However, this still needs to be followed up by actual oxidation of the fatty acids in muscle tissue. Otherwise re-esterification of the fatty acids may occur and the spot lipolysis won’t result in spot reduction. •Just doing the spot reduction work isn’t enough. You have to follow up with more exercise to burn the mobilized fatty acids. Cardio is a good option. •Doing cardio alongside resistance training decreases the positive effects of both. •So practicality of this method is limited.. it’s all about current priorities. •Spot reduction is impossible outside of fat loss programs. No number of crunches is going to get you a 6pack without enough total body fat loss.
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Stubborn fat is stubborn because it doesn’t respond as well to catecholamines or insulin and it doesn’t get as much blood flow as other kinds of fat. •Dieting makes stubborn fat even more stubborn due to insulin and thyroid changes that enhance alpha and reduce beta receptor activity. •Carb cycling keeps the thyroid activity elevated, keeps leptin levels from dropping too low and keeps insulin sensitivity at a manageable level. •Stubborn fat gets less blood flow, which means even if the fat is released it doesn't get moved out of the area to be burned elsewhere very easily. •When you burn fat, you burn it from all over your body, including your stubborn fat. •It's just that the stubborn fat burns much more slowly. This is why you can have people getting lean but noticing their ‘problem areas’ seem to not be responding, or even appearing fatter. •This is not the case as fat loss is occurring in the stubborn zones too. But when the rest of the body is reducing so much faster it creates the illusion that the stubborn areas are worse. •Green tea extract and forskolin work on the same cellular messengers that are activated by the catecholamines, only they don't do it by binding alpha and beta-receptors. •Capsaicin boosts fat loss and increases metabolic rate by increasing fat-releasing hormones. •Caffeine enhance lipolysis. All of which are active ingredients of Yamamoto® Nutrition Ai-BURN® HARDCORE. •Conjugated Linoleic Acid (CLA): inhibits the fat-storing enzyme lipoprotein lipase (LPL) so that fat will be more readily available to burn instead of stored. •Alpha-receptors impact blood flow too. More alpha-receptors in an area mean less blood supply to that area. •There are also ways to directly block alpha-receptor activation. This can be done by the use of Synephrine and Berberine. •Berberine is an underappreciated insulin reducer and has some alpha-receptor blocking effects. •Beating stubborn fat takes diet, exercise, supplementation and time. •Spot reduction, the idea that you can burn fat from a particular area of the body by training that area directly.. next.
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Stubborn body fat, the Last to Burn and the First to Come Back. •Stubborn body fat is not a myth, it’s a fat that’s actually physiologically different than other fat. •Stubborn fat has a high density of alpha-receptors compared to betas, is more insulin sensitive and receives less blood flow than regular fat. •Subcutaneous fat (fat below the skin) is more stubborn than visceral fat (the fat around your organs) or intramuscular fat (the fat in your muscle). •Usually the most stubborn areas are the hips, butt and thighs of women and the love handles on men. •To burn fat you have to release it from a fat cell. That is called lipolysis. That fat then has to be brought to another cell to be burned. •This is where blood supply to and from tissues is important. Finally the fat has to get inside a cell and be burned. This last step is called lipid oxidation. •Stubborn fat releases its fat more slowly than the non-stubborn fat. This is due to two different types of receptors in fat cells. Your major fat releasing hormones are the catecholamines. •These hormones bind receptors in fat tissue that send the signal to speed fat release or slow fat release. These receptors are known as alpha and beta-receptors. •The betas speed fat release. Think B for beta and burn. •The alphas slow fat release. Think A for alpha and anti-burn. •So, to beat stubborn fat you'll need to do things that increase the activity of beta-receptors and decrease the activity of alpha-receptors. •Most think insulin resistance is all one thing. In reality, insulin sensitivity and resistance is tissue specific. •If you're used to thinking about insulin resistance in the typical way you will not understand stubborn fat. •So a fat cell that's more insulin resistant stores less fat and releases more of it. •A fat cell that's more insulin sensitive stores more fat and releases less of it. Stubborn fat is more insulin sensitive than other fat. •Other hormones get in on the action too. •Anything that disrupts thyroid function isn't helpful for stubborn fat. •High estrogen states makes stubborn body fat even more stubborn. •How to deal with stubborn body fat comming up in next post..
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Why protein intake on diet should be higher and why timing matters. •When glucose and fat stores are depleted, your body will turn to muscle to break down into individual amino acids for energy. •Unlike carbs and fat, your body does not store amino acids, which is why muscle breakdown is the only way to release amino acids for fuel, that is unless you provide additional amino acids before and during your workout in shape of BCAAs, EAAs or hydrolysed casein like PeptoBol® to spare your muscles from being burned as fuel. •As for dosing, it would depend on how lean the person is, how much lean muscle mass he has and the intensity and duration of your workout. •Under normal conditions where you are eating on a regular basis, your body will not use muscle for energy. •Typically, protein is used for fuel only in a starvation state. Because you need muscle tissue to survive and move, the natural tendency of metabolism is to spare muscle tissue and break down carbs and fat first. . #yamamotonutrition #teamyamamoto #onlinecoach #shredded #gains #mus#muscles #veins #instafitness #inkedmuscle #protein #dietmode #paperskin #muscle #lifestyle #GymLife #musclegains #weightloss #fatburning #gymislife #striations #berberine #beastmode #lowcarb #onlinepersonaltraining #TrainHarder #MihaZupan
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No pain, no gain? •Muscle strains, muscle pulls, an old fashioned DOMS after your heavy leg workout, or like in my case, just a sadistic deep tissue massage side effect.. •Before you reach for that bottle of non-steroidal anti-inflammatory drugs (NSAIDs), like Ibuprofen or Aspirin, get the story on how they might impact your results and what are better alternatives. •Growing evidence of the cardiovascular and gastrointestinal risks associated with NSAIDs has left many seeking for a safer, more effective strategies for relieving pain and inflammation. •It’s also known that NSAIDs acutely reduce workout induced muscle protein synthesis, so definitely not a good choice for anyone looking to gain muscle. •Derived from the pineapple plant, the protein digesting enzyme bromelain demonstrates powerful effects in alleviating pain, swelling and inflammation. •In clinical trials, bromelain based formulations were more effective than an NSAID drug in relieving arthritis pain. •Supplementing with bromelain after injury or surgery also speeds healing and reduces pain. •Bromelain also quicken the resolution of sinusitis and shows promise in fighting inflammatory bowel disorders. •Preliminary studies suggest that bromelain may even help fight cancer. •Consume bromelain between meals to capture its pain relieving and anti inflammatory benefits. •To promote healthy digestive function, take bromelain with meals. •Bromelain’s anti-inflammatory and analgesic characteristics have led to its main recognized medicinal use as an effective pain reliever and healing aid in the treatment of minor injuries, such as sprains, strains and other trauma. •Yamamoto® Research Bromelina - Bromelain is a food supplement providing 2000 mg of enzyme at 5000 GDU activity per daily dose. . #yamamotonutrition #teamyamamoto #onlinecoach #bodybuilder #shredded #gains #mus#muscles #inkedmuscle #dietmode #paperskin #muscle #nutrition #lifestyle #dee#deeptissuemassage #massagetherapy #deeptissue #cupping #therapy #pai#painkillers #pain #dedication #gymrat #gymislife #posing #bromelain #onlinepersonaltraining #MihaZupan
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We had such an amazing time on FIBO, with huge crowd and all the biggest names of the industry swinging by Yamamoto nutrition booth.. but when the reigning Mr.O sultan of symmetry Mr. Shawn Rhoden pops up you just have to seize the opportunity.. @l_a_design_photographer tnx for the pic.. @yamamotonutrition tnx for the opportunity. . #yamamotonutrition #teamyamamoto #mrolympia #onlinecoach #bodybuilder #shredded #onlinepersonaltraining #MihaZupan
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Wanna get shredded? •Contrary to popular belief, the majority of your daily calorie burn doesn’t come from sweating in a gym. •Energy (calorie) burn is driven by your metabolism. •For most people training accounts for around 15-25% of daily energy burned, but can be higher on tough workout days. •You may not be able to change many factors that contribute to your resting metabolic rate (the number of calories your body needs to function at rest), but you can somewhat manipulate how much you burn during your workout. •While there’s only one way that energy can enter your body (nom nom) there are a few ways to leave it. •Basal Metabolic Rate (BMR) accounts for 60-70% of your daily energy burn. Basal metabolic rate is the amount of energy your body needs at rest to support the vital functions that keep you alive (breathing, digesting, filtering waste). Several things influence your BMR: •Body Size: A bigger body requires more energy at rest. •Body Composition: Muscle is more metabolically active than fat. •Age: Your BMR is higher when you are younger. •Genetics: Some people are born with higher (or lower) BMR than others. Your genes are not something you can fix. •Hormones: The two main hormones (T3,T4) directly responsible for turning up BMR come from your thyroid gland. Yamamoto® Research Tiriosel® may help you with that. •Diet: Long term low calorie intake can reduce your BMR. So, extreme dieting can actually work against you. •Food thermogenesis is the energy you need to digest and absorb food. Of all the macros, protein requires the most work to digest. 20-30% of the calories from the protein you eat are used to support its digestion, 5-10% from the carbs and 0-3% from the fat. •Your diet is still the most important factor in fat loss and your training principle shouldn’t be ignored too. •Yamamoto® Nutrition Ai-BURN® HARDCORE stimulates thermogenesis and increases your metabolism to help you burn more energy.
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Last day of @@fiboofficial is on the way.. Drop by @yamamotonutrition booth 10.2, b08 for some free samples, pics and autographs.. See you soon🤞🏻 . #germany🇩🇪 #fibo #yamamotonutrition #fibo2019 @ FIBO POWER
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