Physique Formation in Gold Coast, Queensland | Alternative & holistic health service

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Physique Formation

Locality: Gold Coast, Queensland

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22.01.2022 For the ladies

21.01.2022 TO CRUNCH or NOT TO CRUNCH There is a lot of confusing information out there regarding this issue. Some information supports the use of the crunch when trying to develop abdominal muscles and others state crunches are not required and are also bad/dangerous for you. ... This claim is based on the thought that our back has a limited number of bending cycles and surpassing this limit ultimately leads to disc damage. So what have the experts stated? Muscle growth "The crunch may promote greater abdominal muscle hypertrophy compared with static core exercises. Dynamic concentric and eccentric actions have been shown to elicit distinct morphological adaptations at the fiber/fascicle level, including differences in regional specific muscle growth. Eccentric actions seem to be particularly important to the hypertrophic response, possibly related to exercise-induced muscle damage." Who shouldn't crunch? "As a rule, there are no bad exercises, just improper prescription and applica- tion for a given individual. Based on logical rationale, it seems prudent that those with existing spinal conditions including disc herniation, disc prolapse, and/or flexion intolerance avoid perfor- mance of dynamic spinal flexion exer- cises. However, for those with healthy spines, the crunch would seem to be a safe and effective exercise when load- ing and volume are prescribed within the scope of individual abilities." Source: Abdominal Crunches Are/Are Not a Safe and Effective Exercise. Brad J. Schoenfeld and Morey J. Kolber.

18.01.2022 Hey Guys New article up on the site How effective is cardio for fat loss? ... http://www.physiqueformation.com.au/how-effective-is-cardi/

03.01.2022 Guys some great information about BCAA, and why I don't recommend it with my nutrition guidance. Please have a read and then ask away if you have any questions Stent

02.01.2022 I went out for brunch the other week and ordered Nutella crepes and a snickers milkshake..The comments I got were something along the lines of: I just looked at this and gained weight How do you eat like this & stay so lean... Now it kind of got me thinking to how many people can be mislead by food posts. I often get asked how I stay so lean considering the amount of calorie dense foods I consume. But people only see 10-20% of my food intake in a week and it’s usually that 10-20% that I eat something worth posting about. My diet consists of 80-90% nutrient packed foods such as fruits, vegetables, lean meat, grains, nuts, seeds & dairy and the other 10-20% consists of whatever I feel like. Another factor to consider is that although I ordered this and posted about it, it does not neccessarily mean that I devoured the whole thing like a ravenous caveman. I ate till I was satisfied. Flexible dieting has helped me learn how to control portions and listen to my body. Not being restricted with food types means that I do not feel the urge to binge and demolish whats in front of me in an instant because if I really wanted to I could eat it later on or the following day. Don’t get mislead into thinking that people who follow a flexible dieting approach get lean by purely eating not so nutritious foods (not saying you can’t get lean if you did so but it wouldn’t be optimal for your health). Flexible dieting allows you to have BALANCE by not restricting any food groups BUT there are still certain protocols that you should follow when adopting this approach to ensure you also meet your health needs. For example: 1. Eating the recommended fruit & vegetables servings to meet micronutrient targets. 2. Meeting recommended fibre targets for a healthy bowel and digestive system. 3. Meeting protein intake (especially for athletes) to help build muscle, maintain muscle and help with satiety. 4. Meeting fluid intake to help with many important bodily functions such as flushing toxins out. If you want to get started with flexible dieting but are unsure how to do so then shoot me an email :) Coach: Vanesa Puerta [email protected] www.physiqueformation.com.au

Physique Formation in Gold Coast, Queensland | Alternative & holistic health service