1.Compound exercises such as the squat, deadlift and benchpress in the 8-12 rep range will help increase muscle mass, especially, if you are increasing weight regularly. Compound exercises target a large amount of muscles whereas isolation target smaller areas. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2. Simply doing 5x5 of everything is not going to largely increase muscle mass. For this you need to incorporate more repetitions into your regime. Research has shown that 5x5 exercises are great for building strength, however, between 8-12 is optimal for building muscle hypertrophy. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 3. When looking to build muscle mass, 1.2 – 1.7g of protein/kg of body mass. According to some studies, if on a vegan diet, this needs to be increased to around 2g. 4. EAT MORE. Yes, eat more, as you are looking to build up muscle mass there needs to be an increase in calories, not just protein but carbohydrates and fats too. In order for muscle mass to be gained you must be in a calorific surplus to attain accurate results. However, this doesn't mean eat whatever you want with no limits, this still needs to be clean food otherwise it is very easy to gain fat at the same time. In order to be lean, you must eat clean! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ DM for more information
3 ways to improve flexibility⠀⠀⠀⠀⠀⠀⠀⠀⠀ --------------------------------------------------------------------------------------------------⠀⠀⠀⠀⠀⠀⠀⠀⠀ Flexibility is important to avoid injuries and also be able to perform the proper exercise form when working out. Flexibility is also lost over time as we age, that's why it's important to prioritize flexibility training.⠀⠀⠀⠀⠀⠀⠀⠀⠀ There are different ways you can add flexibility training into your program. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1. You can exercise and stretch during the exercises. Like in a lunge position. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2. You can also stretch after your workout to make your muscles more relaxed. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 3. You can perform dynamic stretching before your workout.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ DM if you have more questions.
**I am looking for 5 males between the ages of 18-35 who are looking to gain 3-5lbs of muscle mass and to lose 5-10lbs of fat.** ______________________________________________ I am looking for: 1️⃣Men who want to build muscle whilst losing stubborn fat. 2️⃣Beginners looking to get started 3️⃣General health and well-being ______________________________________________ These spots are limited so it will be for people who are looking for a change today. Comment down below 👇🏻👇🏻 or DM to get started 💪🏼
The Deadlift - The king of exercise ______________________________________________ 1️⃣ Deadlifts actually use more muscles than the squat! This includes the Gluteus Maximus, Quadriceps, Adductor Magnus, Hamstrings, Erector Spinae, Trapezius and many more. 2️⃣ Due to the amount of muscles being recruited this causes a high metabolic cost on the body. This can also increase the metabolic rate. 3️⃣ Deadlifts builds core stability as it targets all of the muscle groups responsible for correct posture and core strength. 4️⃣ Studies have shown that not only does the deadlift build stronger muscles, it has proven to show an increase in bone mineral density, i.e a stronger skeleton, in just 6 months. ______________________________________________ Tag a friend who should deadlift 😉
I am looking for 5 male/female between the ages of 20-35 who are looking to lose some extra weight and feel better than ever. ———————————————————— I am looking for those who want to: ✔️Lose some body fat ✔️Getting toned ✔️Feel healthier from the inside out. ———————————————————— These spots are limited and its for people that are looking to change TODAY! DM for more info
✔️Client Update ————————————————————- I cant tell you how proud i am of @adamosman22 for this 2 month progress. He managed to lose 6 Kilos by eating @nandosuk almost everyday 😂 But he have also been very dilligent with tracking and working hard every single day. There is no one diet for everyone, you just have to find your way of eating 👌🏻 ————————————————————-
There is a reason why these are called supersets. You have two types of supersets: Agonist (same muscle group), and Antagonist (different muscle groups). ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1️⃣ Supersets have shown to increase strength and power more efficiently compared to traditional training. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2️⃣ Supersets have also shown to increase muscle mass as well as strength and power, due to reciprocal innervation, as one muscle group works the othergroup relaxes, improving recovery. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 3️⃣ They allow you to train two muscle types in quick succession, i.e chest and back, which is great when you are short on time as the limited rest facilitates an increased intensity. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 4️⃣ As you are training both agonist and antagonist muscles you are rushing the blood to specific areas, this makes for a great pump and great workout as the intensity will definitely spike. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ______⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Next time you are in the gym, try a chest and back superset and let us know how it goes 💪🏼 What is your experience with supersets? If you have anymore questions feel free to DM or comment below 👇🏻
360 coaching is happy to announce Roberto as a new coach to the team. ———— Roberto, Sport & Exercise Science BSc Muscle-building has been an intriguing topic to me for years. I want to help people who are looking to build muscle but are struggling to find the right programme. My goal is to use science-backed methods to help you build muscle by incorporating high intensity training with supersets. My programme will allow you to train multiple muscle groups in a short period, complimented with an effective diet plan and all the support you need. ————
There are so many positives of building muscle we have narrowed it down for you 😏 1️⃣You will feel healthy, feel stronger than you have before not to mention look great. 2️⃣Your body burns more calories maintaining muscle than it does maintaining fat, therefore as you build more muscle the more calories your body will naturally burn each day on its own as your metabolism increases. 3️⃣As you begin to work out or get back into working out, the more you try, the more you will receive. This isn't exclusive to building strength but to all aspects as a whole, plus who wouldn't want to be a little stronger 😉 4️⃣Research has shown that having more muscle can reduce the risk of injury as having strong muscles allows more support for the joints. ⭕️Do you agree? Tag and Comment below 👇🏻
How often do you sprint to max ? ————————————————————— 1️⃣Increases the Human Growth Hormone — reverses body’s internal clock, helping you increase libido, decrease fat, and rapidly build muscle. 2️⃣Excellent for Heart and Lung Health 3️⃣Improves Insulin Sensitivity & Energy Use — “…alternate intense bursts of exercise with rest periods, you will improve insulin sensitivity and blood sugar tolerance. This is partly because sprints decrease chronic inflammation and partly because the cells must adapt to more efficiently produce energy to keep you going.” – Poliquin Group 4️⃣Increases and Regulates Adrenaline Use 5️⃣Improves Muscle Tone 6️⃣Better Cognition and Memory Retention — studies show sprinting decreases inflammation in the brain and improves hormone balance. Brain plasticity increases with exercise, and so does blood flow, primarily in the hippocampus, which is a part of the limbic system known for learning and memory. 7️⃣Improves Metabolism 8️⃣Improves Circulation 9️⃣Firms Skin and Reduces Wrinkles 🔟Boosts Energy — The adrenal glands are also affected by this type of exercise, and they regulate energy levels and our response to stress.
Eggs 🥚- Superfood or cholesterol death? ———————————————————- Nutrition is always contradicting depends on from what perspective you see it. One day they are telling us that eggs are good and next day that they are bad because of cholesterol 🤔 so lets break down the facts: 1️⃣ eggs are excellent source of protein with a full amino acid profile 2️⃣Cholesterol in eggs have nothing to do with cholesterol in the blood. 3️⃣Eggs are good aource of choline and Vitamin D. 4️⃣ its a low calorie food made up from protein & healthy fats 5️⃣ it should be bought ORGANIC if possible ————————————————————— Which egg do you think is organic ? 👇🏻
1️⃣Hunger is not an emergency Real hunger is never an emergency and can always be delayed. Many people fear the feeling of being hungry and think its an emergency that needs to be handled straight away. When you fast for a longer period of time, you will realise that there is nothing to panic over and remind yourself that our ancestors didn’t have a subway in every corner. Allow your self to get hungry and learn to deal with it rather than trying to avoid it immidieatley. 2️⃣Physical vs Psychological hunger Often when people think they are hungry, they are not experiencing real physical (body) hunger but an psychological/emotional (head) hunger. The better your understand the difference between the two, the better you will be to understand your own bodys hunger signals. In the future , you can use that as reference point to interpert your appetite 3️⃣Be grateful for eating Almost everyone knows that there is third world countries where food is very sacred. Most people in these countries fast regurarly and not because they want to. Taking a day to fast reminds us that there is people who cant eat the food we have and that eating is a privilege. 4️⃣Eating is your responsibility Yes i said it, eating is also a responsibility as much as having to go to work even if you dont want to. When we shove junk food and processed food down our throat, we are not really taking that responsibility in a good way. 5️⃣ Food marketing and taking control When you go around a whole day of fasting, you will realize how much we are affected by the food marketing around us. It works on our subconscious. But when we are aware, we gain control and power. No more middle of the nights run to the closest chicken shop. Now you are in control! ⭕️ WHAT ARE YOUR MAIN STRUGGLE ? Comment or tag a friend below👇🏻
Recovery is an important part of training as the training & diet it self. Sleep 🛏 & recovery should be prioritised as much as your diet or training. Take care of your body so it can take care of you 🙏🏼
We believe that there is no food that should be avoided. We at @360.coaching and @360.nutrition do not believe in DIETS. We believe in a healthy lifestyle and eating everything in moderation to fuel your body. ———————————————————————- ⭕️ DM to book your consultation session now or head over to @360.nutrition to start your healthy lifestyle NOW!
I am looking for ONLY 3 male/female in the ages between 20-45 for a new online coaching programme. The programme is for those who is looking to : ✔️ Lose the extra 5-10 kgs before the summer. ✔️ Change their eating habits and adopt a healthy lifestyle for life. ✔️ Feeling the best you ever felt and living life to the fullest. The spots are limited and i am looking for 3 people that want to start it today. Registration will close when they spots are filled out. PM me for more details!