Finnish researchers at the University of Turku have revealed that exercise-induced endorphin release in the brain depends on the intensity of the exercise. Endorphin release induced by exercise may be an important mechanism which affects exercise motivation and maintenance of regular physical activity. - HIIT significantly increased the release of endorphins and other opioid peptides in the brain areas controlling pain and emotions. In addition, HIIT induced negative feelings in the test subjects, which was associated with higher endorphin release. Although one-hour aerobic exercise did not induce significant release of endorphins, it increased pleasurable feelings and euphoria, which correlated with endorphin release.
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Have you been exercising, eating right, maybe you've even lost a few inches, but when you step on the scale, (gasp!) it says you've gained a few pounds? Wondering "why am I gaining weight while working out?" Don't panic. "Gaining" a few pounds on the scale can be misleading, especially if you're doing all the right things. Here are four things you need to know about your weight gain after workout changes: - 1. Water Retention After Exercise. Water can alter your weight by as much as 10 pounds (or more). 2. Weight Gain Immediately After a Workout. 3. Weight Gain with Strength Training. Muscle does NOT weigh more than fat. 4. Weight Gain from Muscle vs. Fat. The scale says nothing about your fitness level or body composition.
You don’t have to stop eating all the things you like just to lose weight. Make small swaps to save calories here and there, and they'll add up—big time. Instead of a granola bar with 140+ calories and tons of added sugar, grab an apple for about 80 calories. - Pick steamed rice and grilled chicken over fried rice and chicken. You can also add vegetables to classic starch dishes to increase the water and fiber and lower the calories. (Like swapping regular pasta for veggie noodles.) Cut out liquid calories by having primarily water, coffee, or tea instead of high-calorie coffee drinks. Baking? Reduce the amount of butter or sugar, or makehealthy baking swaps like using apple sauce or Greek yogurt instead. We know, you've probably heard these a thousand times. But if you can make these small swaps day-to-day, you'll spare enough calories for the treat foods you really want or to go into a calorie deficit (a.k.a. the key to weight loss).
Once you're ready to cut calories, start by slimming your bevvies. To avoid feeling deprived, pick calorie- and sugar-free versions of your favorites. From there, cut high-cal condiments like mayonnaise, and top your salads with vinegar-based dressings instead of creamy ones. - You can also reduce calories by subbing in fiber-rich fruits and veggies for your midafternoon snack, which offer the added benefit of keeping you fuller longer. Your best options include apples, bananas, raspberries, dark greens like spinach, carrots, and beets.
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BCAA's act as nitrogen carriers which assist the muscles in synthesizing other aminos needed for anabolic muscle action. In simpler terms, it is a combining of simpler aminos to form a complex whole muscle tissue. - Therefore, BCAA's stimulate production of insulin, the main function of which is to allow circulating blood sugar to be taken up by the muscle cells and used as a source of energy. This insulin production promotes amino acid uptake by the muscle.