|
The benefits of this scale since I’ve gotten it have been game changer because I can really see my muscle gain and I can see that I’m improving my body composition. My visceral fat has been going down even. I can see that my body fat is going down. Check out the pros and cons below in my article.
Reviewing the Six-Segmental Body Scan Scale by Withings: Unleash Your Health Potential
Authored by Coach Dorthy Roi 📅 January 12, 2024 Health as Wealth - a mantra coined by Dr. Leroy that has stood the test of time. In pursuit of this philosophy, I’ve delved into the intricacies of the Six-Segmental Body Scan Scale by Withings, a device that has not only piqued my interest but has become an invaluable companion on my health and fitness journey. Title: “Unlocking Health: Reviewing the Six-Segmental Body Scan Scale by Withings” As an elite trainer with a passion for precise fitness assessments, this scale has become an essential tool in my arsenal. Having experienced the previous Body Cardio scale, this upgraded version surpasses expectations and proves to be a game-changer in the world of health monitoring. Pros: 1. Comprehensive Body Composition Analysis: The scale provides a detailed breakdown, offering insights into muscle mass, fat distribution, bone mass, and more. This granularity allows for tailored fitness and nutritional plans. 2. Goal-Driven Measurements: Set and track specific health goals with accurate readings and trends over time. Witnessing daily progress serves as a powerful motivator on the journey to achieving your health objectives. 3. Vascular Health Monitoring: With the introduction of Pulse Wave Velocity (PWV) measurements, the scale assesses arterial stiffness and provides a clear understanding of vascular age. A proactive approach to cardiovascular well-being at your fingertips [1]. 4. Customized Plans for Specialized Needs: Whether you’re an athlete or undergoing pregnancy, the Body Scan adapts its measurements to cater to your unique requirements, ensuring precise and relevant data [3]. 5. Guided Workouts and Nutrition: Integrating seamlessly with health apps like Apple Health or Google Fit, the Withings Health Mate app becomes a centralized hub for holistic health insights, facilitating informed decision-making [4]. 6. Shareable Health Reports: Working with a trainer or health professional? Create and share detailed health reports, fostering collaboration and personalized coaching [4]. Cons: • Investment Cost: While the scale offers unparalleled features, the initial investment may be higher than other alternatives in the market. In conclusion, the Six-Segmental Body Scan Scale by Withings isn’t just a scale; it’s a health optimization tool. From precise body composition analysis to vascular health monitoring, this device goes beyond the conventional, providing a comprehensive understanding of your well-being. Embark on a journey of health empowerment, utilizing accurate data to tailor your fitness plans, set achievable goals, and monitor your progress. The Withings Body Scan Scale is not merely a purchase; it’s an investment in your well-being, an ally on your path to a healthier, more vibrant life. Ready to unlock your health potential? 🌐 check the link above #AllMyCertificationsIShouldDateIt #HealthAsWealth #BodyScanScale #Withings #HealthOptimization |
|
Here are 25 essential insights into muscle growth:
🏋️♀️ Hey there, friends! 🥦💪
I've embarked on an extraordinary journey transitioning from 7 years of Olympic lifting to bodybuilding now in 2023. Now, as an Elite Trainer, I've uncovered a wealth of captivating and intriguing insights. 🌟
What I've discovered is that as you achieve a leaner physique, your body becomes more anabolic! 🏋️♂️ This journey has taught me that success extends beyond the gym; it’s about embracing a holistic approach to nutrition. 🥗 Whole food protein has become my go-to for remarkable results, and to keep things fresh, I encourage varying your protein sources.
🔥 #1 Leaner Is Better:
• Research shows that lean individuals experience a more significant boost in muscle protein synthesis after a high-protein meal compared to those with higher body fat.
• If you’re lean, focus on a mass-building program. If not, consider fat loss before diving into muscle building.
💪 #2 Full-Body Training May Be Superior:
• Studies suggest that training the entire body in each workout can be more effective for lean muscle mass gains than split routines.
• Whole-body training activates more muscle fibers, leading to greater muscle growth and fat loss.
🍽️ #3 The Muscle Recovery Window Is Shorter For Trained Lifters:
• Trained individuals have a shorter muscle protein synthesis elevation after workouts.
• Consume protein and carbs promptly after exercise for optimal recovery and muscle growth.
🏋️ #4 Periodization Works Best:
• Periodized training, with changing variables like reps, rest periods, and exercises, leads to greater muscle strength and mass gains.
• Design your program with changing variables to keep making progress.
💪 #5 Mental Focus In The Gym Can Translate To Major Muscle Gains:
• The mind-muscle connection, where you focus on specific muscles during exercises, can increase muscle fiber engagement.
• Improve muscle growth by concentrating on the target muscle group during exercises.
🏋️♀️ #6 Training to Failure Is Non-Negotiable For Muscle Growth:
• Taking sets to muscle failure or close to it is essential for recruiting all fast-twitch muscle fibers.
• Training to failure is effective for muscle growth without causing overtraining when combined with proper nutrition and rest.
#7 Whole Food Protein Powders Can Be a Game Changer:
• Whole food protein powders are a great new supplement that has been helping me achieve great results. I've noticed a significant difference while I've temporarily switched back to whey powders. I had to use up what I had, but when going through a whole container of whole food protein, I seemed more attracted to these supplements.
• Combining fast-absorbing whey protein with slow and medium-digesting proteins like casein and egg enhances muscle growth. Look for protein blends to maximize muscle protein synthesis.
🧘 #8 A Higher Cholesterol Diet May Be Better For Growth:
• Dietary cholesterol from sources like eggs appears beneficial for muscle growth.
• Cholesterol is essential for maintaining muscle integrity and higher testosterone levels.
💤 #9 Taking A Break Won’t Ruin Your Gains:
• Short breaks from training won’t lead to significant muscle or strength loss.
• Rest when needed, as it can help prevent injuries and improve long-term progress.
🏋️♀️ #10 Overtraining Can Help You Grow – When Used Properly:
• Overreaching, not overtraining, can stimulate muscle growth when followed by a reduced training intensity phase.
• Consider implementing overreaching phases in your training program.
👴 #11 Age Is No Excuse – Just Eat More Protein (Based on Your Specific Needs):
• Older individuals can still build muscle by consuming higher protein amounts tailored to their height, weight, and age.
• Determine the appropriate protein intake for your specific profile to support muscle protein synthesis, which may vary based on factors like your age, height, and weight.
• Aim for at least 25 grams of protein per meal to optimize muscle growth.
🧘♀️ #12 Stress Limits Results (Including Muscle Gains):
• Chronic stress, both emotional and physical, elevates cortisol levels and hampers muscle growth.
• Prioritize relaxation, and consider stress-reducing nutritional strategies like tea, yogurt, and fish oil.
🌡️ #13 Heat Can Help You Grow:
• Heat exposure, such as saunas or hot baths, increases heat shock proteins (HSPs) that aid muscle growth.
• Use heat exposure after workouts to enhance muscle gains.
🔥 #14 Variety in Exercises Keeps Muscles Guessing:
• Research shows that muscle growth plateaus when workouts lack variety. Keep your progress going by mixing up your routines. 💪
💪 #15 Compound Movements for Maximum Gains:
• Target multiple muscle groups with compound exercises like squats, deadlifts, and bench presses for superior muscle growth.
🍽️ #16 Nutrition Is the Foundation:
• Fuel your body with the right nutrients. Proper nutrition is essential for muscle protein synthesis and recovery.
🏋️ #17 Recovery Is When Muscles Grow:
• Muscle growth happens during rest and recovery. Adequate sleep, reduced stress, and proper recovery techniques are vital.
#18 Supplements Can Enhance Progress:
• Certain supplements like creatine, BCAAs, and whey protein can support muscle growth when used wisely.
🧘 #19 Mind-Body Connection Matters:
• A positive mindset and mental focus can boost workout performance and muscle growth.
🌞 #20 Vitamin D and Sun Exposure:
• Adequate vitamin D levels from sunlight support muscle health and growth.
💧 #21 Hydration Is Key:
• Staying hydrated is crucial for muscle function and overall health.
• Remember, individual responses may vary, so it’s essential to tailor your approach to your specific needs.
🧘♀️ #22 Yoga for Flexibility and Mobility:
• Incorporating yoga improves flexibility and mobility, preventing injuries and aiding muscle recovery.
🍎 #23 Antioxidants for Muscle Repair:
• Foods rich in antioxidants aid in muscle repair and growth.
📅 #24 Consistency Is Key:
• Regular exercise and diet habits are crucial for sustained progress.
🧘♂️ #25 Mindful Rest Days:
• Active rest days, like light yoga or stretching, promote blood flow and aid muscle repair. I plan to incorporate the vibrational plate, light walking, swimming, and hot tub sessions into my exercise routine for better recovery. I'll be adding the hot tub later this year.
Remember, individual responses may vary, so it’s essential to tailor your approach to your specific needs. I plan to incorporate the vibrational plate, light walking, swimming, and hot tub sessions into my exercise routine for better recovery. I’ll be adding going to the pool later this year. 💪🔥📩🏋️♀️ #MuscleGrowth #FitnessJourney #PersonalizedTraining #HealthyBody
I've embarked on an extraordinary journey transitioning from 7 years of Olympic lifting to bodybuilding now in 2023. Now, as an Elite Trainer, I've uncovered a wealth of captivating and intriguing insights. 🌟
What I've discovered is that as you achieve a leaner physique, your body becomes more anabolic! 🏋️♂️ This journey has taught me that success extends beyond the gym; it’s about embracing a holistic approach to nutrition. 🥗 Whole food protein has become my go-to for remarkable results, and to keep things fresh, I encourage varying your protein sources.
🔥 #1 Leaner Is Better:
• Research shows that lean individuals experience a more significant boost in muscle protein synthesis after a high-protein meal compared to those with higher body fat.
• If you’re lean, focus on a mass-building program. If not, consider fat loss before diving into muscle building.
💪 #2 Full-Body Training May Be Superior:
• Studies suggest that training the entire body in each workout can be more effective for lean muscle mass gains than split routines.
• Whole-body training activates more muscle fibers, leading to greater muscle growth and fat loss.
🍽️ #3 The Muscle Recovery Window Is Shorter For Trained Lifters:
• Trained individuals have a shorter muscle protein synthesis elevation after workouts.
• Consume protein and carbs promptly after exercise for optimal recovery and muscle growth.
🏋️ #4 Periodization Works Best:
• Periodized training, with changing variables like reps, rest periods, and exercises, leads to greater muscle strength and mass gains.
• Design your program with changing variables to keep making progress.
💪 #5 Mental Focus In The Gym Can Translate To Major Muscle Gains:
• The mind-muscle connection, where you focus on specific muscles during exercises, can increase muscle fiber engagement.
• Improve muscle growth by concentrating on the target muscle group during exercises.
🏋️♀️ #6 Training to Failure Is Non-Negotiable For Muscle Growth:
• Taking sets to muscle failure or close to it is essential for recruiting all fast-twitch muscle fibers.
• Training to failure is effective for muscle growth without causing overtraining when combined with proper nutrition and rest.
#7 Whole Food Protein Powders Can Be a Game Changer:
• Whole food protein powders are a great new supplement that has been helping me achieve great results. I've noticed a significant difference while I've temporarily switched back to whey powders. I had to use up what I had, but when going through a whole container of whole food protein, I seemed more attracted to these supplements.
• Combining fast-absorbing whey protein with slow and medium-digesting proteins like casein and egg enhances muscle growth. Look for protein blends to maximize muscle protein synthesis.
🧘 #8 A Higher Cholesterol Diet May Be Better For Growth:
• Dietary cholesterol from sources like eggs appears beneficial for muscle growth.
• Cholesterol is essential for maintaining muscle integrity and higher testosterone levels.
💤 #9 Taking A Break Won’t Ruin Your Gains:
• Short breaks from training won’t lead to significant muscle or strength loss.
• Rest when needed, as it can help prevent injuries and improve long-term progress.
🏋️♀️ #10 Overtraining Can Help You Grow – When Used Properly:
• Overreaching, not overtraining, can stimulate muscle growth when followed by a reduced training intensity phase.
• Consider implementing overreaching phases in your training program.
👴 #11 Age Is No Excuse – Just Eat More Protein (Based on Your Specific Needs):
• Older individuals can still build muscle by consuming higher protein amounts tailored to their height, weight, and age.
• Determine the appropriate protein intake for your specific profile to support muscle protein synthesis, which may vary based on factors like your age, height, and weight.
• Aim for at least 25 grams of protein per meal to optimize muscle growth.
🧘♀️ #12 Stress Limits Results (Including Muscle Gains):
• Chronic stress, both emotional and physical, elevates cortisol levels and hampers muscle growth.
• Prioritize relaxation, and consider stress-reducing nutritional strategies like tea, yogurt, and fish oil.
🌡️ #13 Heat Can Help You Grow:
• Heat exposure, such as saunas or hot baths, increases heat shock proteins (HSPs) that aid muscle growth.
• Use heat exposure after workouts to enhance muscle gains.
🔥 #14 Variety in Exercises Keeps Muscles Guessing:
• Research shows that muscle growth plateaus when workouts lack variety. Keep your progress going by mixing up your routines. 💪
💪 #15 Compound Movements for Maximum Gains:
• Target multiple muscle groups with compound exercises like squats, deadlifts, and bench presses for superior muscle growth.
🍽️ #16 Nutrition Is the Foundation:
• Fuel your body with the right nutrients. Proper nutrition is essential for muscle protein synthesis and recovery.
🏋️ #17 Recovery Is When Muscles Grow:
• Muscle growth happens during rest and recovery. Adequate sleep, reduced stress, and proper recovery techniques are vital.
#18 Supplements Can Enhance Progress:
• Certain supplements like creatine, BCAAs, and whey protein can support muscle growth when used wisely.
🧘 #19 Mind-Body Connection Matters:
• A positive mindset and mental focus can boost workout performance and muscle growth.
🌞 #20 Vitamin D and Sun Exposure:
• Adequate vitamin D levels from sunlight support muscle health and growth.
💧 #21 Hydration Is Key:
• Staying hydrated is crucial for muscle function and overall health.
• Remember, individual responses may vary, so it’s essential to tailor your approach to your specific needs.
🧘♀️ #22 Yoga for Flexibility and Mobility:
• Incorporating yoga improves flexibility and mobility, preventing injuries and aiding muscle recovery.
🍎 #23 Antioxidants for Muscle Repair:
• Foods rich in antioxidants aid in muscle repair and growth.
📅 #24 Consistency Is Key:
• Regular exercise and diet habits are crucial for sustained progress.
🧘♂️ #25 Mindful Rest Days:
• Active rest days, like light yoga or stretching, promote blood flow and aid muscle repair. I plan to incorporate the vibrational plate, light walking, swimming, and hot tub sessions into my exercise routine for better recovery. I'll be adding the hot tub later this year.
Remember, individual responses may vary, so it’s essential to tailor your approach to your specific needs. I plan to incorporate the vibrational plate, light walking, swimming, and hot tub sessions into my exercise routine for better recovery. I’ll be adding going to the pool later this year. 💪🔥📩🏋️♀️ #MuscleGrowth #FitnessJourney #PersonalizedTraining #HealthyBody
Crescendo fasting
Crescendo fasting
I teach fasting as well and many other flexible fat loss strategies using metabolic advantages for busy professionals
Here is how:
Intermittent fasting is a fast where, for 16–20 hours or more, you don’t eat anything except drink water. While that may sound incredibly difficult to achieve, you might already be fasting without knowing it if you eat dinner at, say, 7 p.m. and break your fast in the afternoon after your workout.
For others of us who have been trained to eat six times a day to “keep our metabolism up,” it can be an arduous and seemingly contradictory feat to go 12-plus hours on water alone. I am now going 16 hours to 20 with more energy working out. Science actually backs this ancient practice. Medical studies have shown that intermittent fasting:
* Increases energy
* Improves cognition, memory and clear-thinking
* Makes us less insulin resistant, staving off fat and insulin-related disease by reducing levels of Insulin-like growth factor-1 and increasing insulin sensitivity without lowering the resting metabolic rate
* May improve immunity, lower diabetes risk, and improve heart health
* Increases production of brain neurotrophic growth factor — a protein that promotes neuron growth and protection — making us more resilient to neurological stress and thus staving off neurodegenerative diseases
Intermittent fasting for us can be hard on your body if you are new to it or if you jump in too quickly. So if you are trying fasting for the first time, you might benefit from modified or crescendo intermittent fasting.
Crescendo fasting only requires you to fast a few days a week instead of every day.
This is a more gentle approach that helps the body more easily adapt to fasting. And if you do it right, it can be an amazing way to shave off body fat, improve inflammatory markers and gain energy.
Not everyone needs crescendo fasting, but it will ensure success.
Rules of Crescendo Fasting:
1. Fast on 2–3 nonconsecutive days per week (e.g. Tuesday, Thursday and Saturday)
2. On fasting days, walk/ light cardio.
3. Ideally, fast for 12–16 hours, however, going as long as you can is beneficial after you get used to it.
4. Eat normally on your strength training workouts/ intense exercise eat after if you work out or during
5. Drink plenty of water. Add sea salt if you need to so you don't get a headache 7 if you're going longer the recipe in the group
6. After two weeks, feel free to add one more day of fasting.
7. Optional: Consider taking 5–8 grams of BCAAs during your fast. Both have few calories but provide fuel to muscles & brain. This can take the edge off hunger and fatigue.
remember to Focus on weight training & remember to take your electrolytes
I teach fasting as well and many other flexible fat loss strategies using metabolic advantages for busy professionals
Here is how:
Intermittent fasting is a fast where, for 16–20 hours or more, you don’t eat anything except drink water. While that may sound incredibly difficult to achieve, you might already be fasting without knowing it if you eat dinner at, say, 7 p.m. and break your fast in the afternoon after your workout.
For others of us who have been trained to eat six times a day to “keep our metabolism up,” it can be an arduous and seemingly contradictory feat to go 12-plus hours on water alone. I am now going 16 hours to 20 with more energy working out. Science actually backs this ancient practice. Medical studies have shown that intermittent fasting:
* Increases energy
* Improves cognition, memory and clear-thinking
* Makes us less insulin resistant, staving off fat and insulin-related disease by reducing levels of Insulin-like growth factor-1 and increasing insulin sensitivity without lowering the resting metabolic rate
* May improve immunity, lower diabetes risk, and improve heart health
* Increases production of brain neurotrophic growth factor — a protein that promotes neuron growth and protection — making us more resilient to neurological stress and thus staving off neurodegenerative diseases
Intermittent fasting for us can be hard on your body if you are new to it or if you jump in too quickly. So if you are trying fasting for the first time, you might benefit from modified or crescendo intermittent fasting.
Crescendo fasting only requires you to fast a few days a week instead of every day.
This is a more gentle approach that helps the body more easily adapt to fasting. And if you do it right, it can be an amazing way to shave off body fat, improve inflammatory markers and gain energy.
Not everyone needs crescendo fasting, but it will ensure success.
Rules of Crescendo Fasting:
1. Fast on 2–3 nonconsecutive days per week (e.g. Tuesday, Thursday and Saturday)
2. On fasting days, walk/ light cardio.
3. Ideally, fast for 12–16 hours, however, going as long as you can is beneficial after you get used to it.
4. Eat normally on your strength training workouts/ intense exercise eat after if you work out or during
5. Drink plenty of water. Add sea salt if you need to so you don't get a headache 7 if you're going longer the recipe in the group
6. After two weeks, feel free to add one more day of fasting.
7. Optional: Consider taking 5–8 grams of BCAAs during your fast. Both have few calories but provide fuel to muscles & brain. This can take the edge off hunger and fatigue.
remember to Focus on weight training & remember to take your electrolytes