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Spirit and Muscle

Pre Workout Nutrition – What to Eat Before a Workout

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Pre Workout Nutrition – What to Eat Before a Workout

(click image to watch video on Youtube instead of read) This week’s topic is pre workout nutrition. I’ll be talking about what to eat before a workout to maximize performance and recovery, and one choice is actually nothing! Let’s start by defining pre workout nutrition. We’re talking about the meal you consume directly before resistance training. We’re not talking about doing low intensity cardio for fat loss, that’s a different animal. We’re talking about weight training, where your goal is to build muscle OR to maintain muscle while losing weight. You may have heard that nutrition counts for 80% of...

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How to Create a Calorie Deficit for Fat Loss

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How to Create a Calorie Deficit for Fat Loss

(click image to watch video on Youtube instead of read)   Most people know you have to be in a calorie deficit to lose fat. In this article I explain exactly what that means and how you can create a calorie deficit for fat loss step-by-step. Let’s start by defining exactly what we mean by a calorie deficit: Calories are a unit of energy found in foods and beverages. Extra calories are stored as body fat, and when you consume less calories than you use, you create a calorie deficit. When you create a calorie deficit consistently every day, you...

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Top 10 Muscle Building Tips for Beginners

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Top 10 Muscle Building Tips for Beginners

(click image to watch video on Youtube instead of read)   Building muscle takes time. I’ve been doing this a few years now and I’ve learned some things the easy way, and I’ve learned some things the hard way. In this article my goal is to save you time, energy, and pain, in this already long process. Whether you’re starting out or starting again, or even if you’re not a beginner, if you put into practice all 10 tips, you could cut years off your muscle building journey. And this isn’t just for bodybuilders, there are many health and fat-loss...

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The Best Bodybuilding Cardio for Fat Loss – Preserve Muscle and Get Shredded!

The Best Bodybuilding Cardio for Fat Loss – Preserve Muscle and Get Shredded!

(click image to watch video on Youtube instead of read)   In this week’s article I want to talk about bodybuilding cardio. Now you don’t have to be a competitive bodybuilder to profit from training like one. There are a lot of benefits associated with doing your cardio like a bodybuilder. Let’s begin by defining some terms: Cardio is short for cardiorespiratory or cardiovascular exercise, and is defined as physical exercise that works the heart, lungs and circulatory system, along with whatever large muscle groups you are directly exercising. So cardio refers to any activity that increases heart rate and...

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Maingaining Explained – Is Maingaining Possible in the Real World? (Greg Doucette and Others)

Maingaining Explained – Is Maingaining Possible in the Real World? (Greg Doucette and Others)

(click image to watch video on Youtube instead of read) There is a lot of controversy surrounding the term Maingaining or Gaintaining, as it’s sometimes called. Some fitness experts say it’s the best and healthiest way to gain muscle, others say it could kill your gains. In this article I’ will explain exactly what maingaining is, discuss the pros and cons, and we’ll hear opinions from fitness experts Greg Doucette, Mike Israetel and Jeff Nippard. First let’s define exactly what we’re talking about with this word maingaining, which actually made it into the urban dictionary this year. Maingaining is eating...

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