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  • Progressive increases in endurance training trigger adaptations in the heart muscle structure: The heart muscle thickens, and the left ventricle expands, improving heart function during exercise. Consistent endurance exercise—such as 30–60 minutes of continuous running or cycling 3–7 days a week—causes a long list of cardiovascular adaptations and responses (see picture below)
  • Hypertrophy results from an increase in cell size, whereas hyperplasia stems from an increase in cell number
  • ⁣ The barbell deadlift builds total-body strength by targeting the lower and upper back, hamstrings, quads, traps, and glutes. The exercise also increases core strength and stability. It is known as one of the best total body exercises for strength, building muscle, and fat loss.⁣ ⁣ 1) Bend at hips and knees, and grab a loaded barbell with an overhand grip about twice as wide as shoulder-width.⁣ ⁣ 2) Without allowing your lower back to round, stand up and thrust your hips forward as you squeeze your glutes. Pause, then lower the bar back to the floor while keeping it as close to your body as possible.⁣ ⁣ Trainer's Tips⁣ 1. Avoid rounding your back throughout the movement. Focus on keeping your chest up and your back flat.⁣ 2. Avoid bouncing the plates for the next rep. Instead, reset after each rep and let the bar come to a dead stop.⁣ 3. Keep your head inline with the rest of your body and avoid overarching at the neck..⁣ ⁣ 💥⁣Tag and share with your friends 💥⁣⁣⁣⁣⁣⁣⁣⁣⁣ .⁣⁣ .⁣ .⁣ .⁣ .⁣ ..⁣ .⁣ .⁣ .⁣ .⁣ . #hemingtraining #strength #strenghttraining #fitness #athleticbody #performance #highperformancehypertrophy #hypertrophy #muscle #buildmuscle #hardgainer #talllifter #homegym #longevity #onlinecoaching⁣ ⁣ ⁣ ⁣
  • “Lifting weights will make you bulky.” 🙀 That is so far from the truth ❤️ Even though I hear people say they believe that I still tend to see women steer clear of the weight room & head straight to cardio bar 💪 Some key points here: Women don’t have enough testosterone to put on as much muscle as men. (Women have 10 to 30 times less testosterone than men!) Lifting weights is actually better for improving body composition. Lifting weights is better for boosting metabolism. “Your metabolic rate is directly related to your muscle mass and body fat percentage. The more muscle mass you have, the more calories you burn at rest, and the muscle damage that results from strength training also increases metabolism post-workout” (via @chris.rocchio_fit) Weight training not only strengthens muscles, it strengthens your bones. Weight training increases bone density, which reduces the risk of fractures and broken bones. So don’t skip the weights ladies ;) Your body will thank YOU! Source: https://blog.paleohacks.com/benefits-of-weight-lifting-for-women/# .... #fitness #transformation #bbgcommunity #strongnotskinny #girl #fitfam #fitgirl #abs #gym #booty #eatforabs #cleaneating #girlgains #weightloss #gains #mealprep #workout #girlswholift #positivemind #positiveenergy #bodypositive #girlswhoworkout #womenwholift #fitspo #fitgoals #mindset #mindsetshift #womenshealth #healthyhabits
  • The YMCA 3-minute step test was used to estimate VO2max. The test works by having the participants do 12-inch step-ups for three minutes, with 24 step-ups per minute at a pace dictated by a metronome. After the test, heart rate is measured for one minute. VO2max is then predicted by using the equation (for men): 111.33 – (0.42 x heart rate in beats per minute). This prediction has been shown to correlate well with measured VO2max (r = 0.83) in the general population
  • Sitting for more than six hours a day increases your chances of death by up to 40%. • Sitting makes you fat. One in every three American is obese and one of the major causes of this is an inactive lifestyle. In fact, it is estimated that obese people tend to sit for two and half hours more per day than thin people.(The rate of burning calories drops significantly when sitting down. Sitting causes the good cholesterol levels in the body to drop by 20% and the enzymes that are responsible for breaking down fat to drop by 90%.) • People who carry out desk jobs are at a greater risk of suffering cardiovascular problems. • Those who sit all day also have a greater chance of developing type 2 diabetes. • Sitting for too long was associated with a higher risk of being diagnosed with cancer.
  • Wolff’s Law states that bone grows and remodels in response to the forces that are placed upon it. Davis' law states that soft tissues' tendency to shorten and contract unless subject to frequent stretching
  • When you’re exposed to bright lights in the evening, it can disrupt your body’s melatonin production – the hormone that makes you feel sleepy. If you have trouble falling asleep or don’t feel rested after a full night’s sleep, try avoiding bright lights and electronic screens for 1-2 hours before bed. Keep up the habit, and you can help your body learn to associate the evening with sleep, leading to regular melatonin production and helping you establish a healthy sleep routine.
  • Deadlift more weight with less low back stress by fine-tuning your stance and knee position. Check out this video for more details. . . . .#Repost @andrewheming . . . . . . #hemingtraining #strength #strenghttraining #fitness #athleticbody #performance #highperformancehypertrophy #hypertrophy #muscle #buildmuscle #hardgainer #talllifter #homegym #longevity #onlinecoaching

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