Category: Fat Burning

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Recomp 101: Muscle up as you Lean down

Recomp 101: Muscle up as you Lean down

You CAN lose body fat while increasing lean muscle mass at the same time.

This didn’t seem possible until the mid-1990’s when the concept was popularly promoted by the famous Canadian coach Charles Poliquin. It’s official name – Body Recomposition.

We know that this is quite a controversial subject in the fitness and bodybuilding industry, as many don’t believe that losing fat and gaining muscle can be done simultaneously.

Just look at it this way, when you eat fewer calories than you burn (cutting), the pendulum swings to the catabolic side. On the other hand, the pendulum swings to the anabolic side when you eat more calories than you burn (bulking). Balancing the pendulum swings is the key to body recomposition.

This article will provide you with scientific studies and proven strategies that will maximize your results, but first…

https://en.wikipedia.org/wiki/Charles_Poliquin

Body Recomposition is not for everyone

Who are ideal candidates for a Body Recomp?

  • The Fitness Novice –Gym newbies with less than one year of structured training.
  • Detrained- Individuals who took a long break from consistent, purposeful training that may be due to injuries or just getting off track from their fitness goals.-
  • The Overweight- Have a body fat percentage of 25 and above? You’re a perfect candidate for recomping.
  • Shifting Phases– You recently completed a bulk or cut and want to gradually transition the other way
  • Staying Lean– If you want to stay lean all the time, you can’t afford extended periods of bulking and cutting. Recomping allows for a photo-ready physique.
  • Lifters- This is referred to as a slow cut inside an extended bulking period and used when you want to strip off the excess fat that has accumulated.

The Basics

A Recomp works best when paired with a Resistance training program. A case study which included 24 athletes were asked to complete 4 resistance training sessions per week, while following energy restricted diets (aiming for a weekly weight loss of 0.7%). By the end of the study, the athletes had lost body weight and fat mass, while gaining lean body mass. Another successful research on Body Recomposition enlisted 24 overweight police officers to participate in 12 weeks of hypocaloric diet and increased protein intake combined with resistance training. The participants managed to lose 2.5kg in weight, showing significant decreases in body fat and substantial increases in strength and lean muscle mass!

https://www.ncbi.nlm.nih.gov/pubmed/21558571
https://pubmed.ncbi.nlm.nih.gov/10838463/

Take the right Supplements.

Creatine is one of the most studied workout supplement on the market, and research shows that 5 grams of creatine per day is a safe dose for healthy people to use to:

Gain muscle and strength, improve anaerobic endurance and reduces muscle damage.

Elite Sarms Decavar (MK-2866) or Ostarine as other studies call it, has been documented for its strong anabolic properties. It is a novel compound belonging to a range of Selective Androgen Receptor Modulators (SARMs) known to revolutionize the Sports and Body Building Industry with their muscle building benefits but without side effects or any organ complications.

This supplement promptly regenerates “microtears” in the muscle tissues during intense workouts and facilitates new growth of fat- free muscle fibres resulting to a leaner bulk, making it a quick favorite among athletes, physique contenders, and gym goers.

Decavar (MK-2866) is so powerful it can even counteract muscle wasting diseases! Thus making Decavar the perfect Recomp supplement to balance the effects of a calorie-deficit diet, and still generate muscle gains.

Elite Sarms Hyper Lean (SR9009)is another supplement that will amplify your Body Recomp results. As a REV-ERB α and β agonist, increases the basal metabolic rate and regulates energy balance by altering the expression of genes involved in lipid and glucose metabolism.

Clinical researches show that intake of Hyperlean SR9009 also diminishes the storage of fat tissue and improves glucose and fatty acid oxidation to support skeletal muscle development. Because it can rev up your metabolic rate while sparing your muscle, fat loss and lean gains are guaranteed to be at optimal levels when paired despite regular heavy lifts on a hypocaloric intake.

Building lean muscle mass, while shredding body fat requires the right techniques, and the dedication to adhere to these Recomp methods. And in this case, that includes supplementing with the best products that will enhance your results.

http://www.ncbi.nlm.nih.gov/pubmed/12945830
http://www.ncbi.nlm.nih.gov/pubmed/16287344
http://www.ncbi.nlm.nih.gov/pubmed/19956970
https://elitesarms.com/product/elite-sarms-decavar-mk-2866/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7528560/
https://www.futuremedicine.com/doi/10.2217/fon.09.106
https://elitesarms.com/product/elite-sarms-hyper-lean-sr9009/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5085709/
https://www.ncbi.nlm.nih.gov/pubmed/22460951

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Tried and Tested: Ways to Build Beautiful Female Muscles

Tried and Tested: Ways to Build Beautiful Female Muscles

What are the Effective Methods for Developing Attractive Female Muscles?

Many females gym goers might wonder if it’s even possible for a woman to gain a substantial amount of muscle. The good news is, it’s not only plausible, it’s one of the best things that you can do for yourself! Increasing lean muscle mass improves a woman’s functional strength, accelerates metabolism, and enhances insulin sensitivity— which also prevents fat gain. Altogether, gaining weight in the form of lean muscle is an ideal way to achieving the body you desire than simply focusing on loosing weight – as with added muscle, your biology is working for you to keep fat in check, strength and function high and metabolism firing.

Truthfully, as a woman, there is NO single approach to muscle-building or transforming your body composition. Our bodies differ from each other, in so many ways… Secondly, every woman has their own vision of an ideal physique — some might want to improve on their endurance while others aim to develop more flexibility. Other women are more focused on aesthetics like getting their glutes in shape or having washboard abs.

To help you get a jumpstart with your fitness goals, this article offers sure-fire tips for rocking the muscle-building part of your workout goals, so if increasing lean muscle to your body is of interest to you, read on…

Hit the Weights!

The Naked Truth: If you don’t lift weights, it’s tricky to sculpt your body into the shape you want it to be. Many women avoid training with weights because they tend to get intimidated by them or don’t understand how lifting can benefit their fitness goal.

Lifting weights stimulates a type of muscle growth known as “myogenic” muscle growth. This type of muscle growth increases the mass and density of the muscle fibers giving it its shape, which it will retain for longer periods.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7408414/
 

High Intensity Cardio

Cardio is vital to your training regimen. It burns calories which creates a calorie deficit that halts the conversion of glucose (sugars) being stored as adipose tissue (fat). It also encourages a healthy cardio-vascular fitness, which keeps your heart in excellent condition.


With that said, cardio cannot build muscle or tone the body. You may feel better after 1 hour on the treadmill but it does not stimulate muscular density and it does not improve the thickness or fullness of muscles. This can be undesirable for women who have lost a lot of weight as it can leave them looking “skinny fat” where they lost a significant amount of weight making their muscles seem flat. To avoid this, a good balance between cardio workouts and resistance training is necessary.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3544497/
 

Focused Diet

If you want to achieve a toned body with distinct muscle definition and shape – nutrition is the key. Ditch the processed foods that inflame the body and make you retain water weight and start to prepare your meals from fresh ingredients. Proteins such as turkey, chicken, white fish, salmon, mackerel and lean beef are all excellent staple proteins for your diet. Pair them with complex carbohydrates, essential fats and large amounts of green and leafy vegetables.

This is an incredible game changer and can transform your body so everything becomes firmer and harder! Do not be afraid to eat – Just eat the right foods. You have to take enough nutrients to fuel your muscles during training and generate new tissues for lean gains. Remember: Insufficient calories = no growth.

Tension Maximization

Merely moving weights from point A to point B doesn’t automatically equate to muscle tone, shape and development. It is not a matter of lifting the heaviest weights – you should learn how to contract your muscles harder and increase the time that your muscles are under load / tension with concentration and focus.

Often when doing reps, the momentum of your movement can facilitate the lifts; along with the tendency to counterbalance using your own bodyweight to move the weights. STOP if you find yourself doing this. Here’s a neat trick: Become aware of the specific muscle group you are working to move that weight, then focus on squeezing it all the way through the movement. Hold the tension at the contraction point, and then release again, all the while in a controlled movement.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6950543/
 

Learn your supplements

More often than not, women are overly-cautious when experimenting with supplements beyond protein powders, mainly because of a lack of good and reliable information out there about what products women can use. Let’s take Creatine for example, the unfortunate misconception about Creatine is that “it contains” steroids or male hormones leading to it being under-utilised by women. Creatine, in truth, supports muscular growth, endurance and strength. It allows an increase in size of the muscle only because you can train harder and for longer!
There are many good supplements in the market right now, however, very few stand beside – Elite Sarms Cardio Shred Cardarine (GW0742). It is a PPARδ receptor agonist that works by activating the catabolic pathways when we do a Cardio workout. It enhances breakdown of fat cells while reducing glucose utilization as the body’s fuel – which retains more of your hard earned muscle while doing cardio and resistance training.
In other words, Cardio Shred® burns fat, and facilitates lean muscle building by using the body’s glucose stores to promote muscle growth and hypertrophy. Studies also demonstrate that Cardio Shred® can efficiently enhance physical endurance therefore delaying exhaustion during physical training. Unlike anabolic hormones, Cardarine is safe and does not cause “androgenic” effects. You won’t have oversized, bulky muscles and it won’t mess with your estrogen levels or menstrual cycle. With proper nutrition and a consistent workout plan, you’ll achieve a more toned and well-defined physique in as short as a month or two.

Another supplement that work excellent for women is Elite Sarms Hyper Lean® (SR9009). Hyper Lean is a REV-ERB α and β agonist, which acts to increase the basal metabolic rate and maintains energy homeostasis by altering the expression of genes involved in lipid and glucose metabolism. The mechanism of Hyper Lean® is different from Cardio Shred® (Cardarine) because it regulates a different set of receptors, Hyper Lean (SR9009) similarly results in increased fat metabolism and weight loss while facilitating lean muscle gains. It is also highly effective in HIIT (high intensity interval training) due to the drastic increase in metabolic rate.

Research studies show that intake of SR9009 also decreases the storage of fat tissue, aids cholesterol and bile acid synthesis in the liver, increases mitochondria in cells in the body (the cell’s power house), and improves glucose and fatty acid oxidation to support skeletal muscle development. Even in the absence of physical exertion, with Elite Sarms Hyper Lean SR9009, metabolic pathways continue to stay HIGH minus the ‘wired effect’. It doesn’t negatively affect the CNS or any other organ systems for that matter.

With their own unique signatures Elite Sarms products – Cardio Shred® and Hyper Lean® are winners for the females out there looking to get fitter and tone up. Combine this with our nutrition and resistance training recommendations above and add a splash of intensity and focus and you’ll be on your way to your best version yet.

https://elitesarms.com/product/elite-sarms-hyper-lean-sr9009/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2393796/
https://www.elitesarms.com/products/hyper-lean-sr9009/
https://pubmed.ncbi.nlm.nih.gov/22460951/

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How Does Cardarine Drastically Improve Cardio Performance?

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Every time you exercise, you work up a sweat, your heart beats faster and you breathe harder at the same time. Your body has to work hard to keep blood pumping through your body to deliver oxygenated blood to your muscles and joints so you can keep you moving, and sustain physical activity for longer periods. This is what we call: aerobic exercise. Also referred to as “cardio”, where your heart, lungs, and muscles work overtime to sustain physical activity, generally for a longer period of time.

https://www.medicinenet.com/aerobic_exercise/article.htm


In this article, we will explore the mechanisms of aerobic exercise, its many benefits and science-based tips and supplementation to improve your cardio-respiratory performance.

What happens when you do “Cardio” on a regular basis?

  1. Your heart gets stronger and pumps more blood with each beat. Adopting a consistent cardio workout conditions your heart giving it greater diameter and mass – this means greater pumping power to supply blood in your body for oxygen and nutrients. Remember, the heart is a muscle too- it gets more efficient IF you train it.
  2. When it comes to physical performance, you’ll have more endurance because your muscles won’t run out of oxygen as quickly. With regular aerobic training, your muscle adapts by increasing its capacity to take and store oxygen from the blood. More oxygen in the muscles means longer capacity to sustain activity – equals greater endurance.
  3. Mitochondria inside the muscle increase in number and activity. These are your cell’s batteries doing all the heavy-duty work to keep you moving. Studies show that they increase in number and activity in just a matter of days to of regular aerobic exercise, regardless of age. *note Elite Sarms Hyper Lean® actually works by increasing the amount of mitochondria in the muscles.
https://www.sciencedirect.com/science/article/pii/S1728869X13000063

What are the benefits of regular aerobic exercise?


Primary disease prevention. Regular cardio exercise have been shown to decrease the risk of type 2 diabetes. This benefit was particularly evident among people at high risk of diabetes, who reported to engage in weekly physical activity sufficient to cause a sweat. Cardiovascular exercise also helps lower blood pressure, keeping arteries clear by raising “good” cholesterol (HDL) and lowering “bad” cholesterol (LDL) levels in the blood.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1402378/

Brain Health. One study suggests that long and even shorter-term aerobic exercise can facilitate neuroplasticity by increasing blood flow to the brain. This mechanism reduces both the biological and cognitive consequences of ageing to benefit brain health in sedentary adults.

https://www.frontiersin.org/articles/10.3389/fnagi.2013.00075/full


Chronic pain management. One study demonstrates the benefits of cardiovascular exercise on subjects with chronic back pain. Low-impact activities, like swimming or aqua aerobics may help facilitate muscle function and endurance. Exercise also aids weight loss, which may further reduce chronic back pain.

https://www.ncbi.nlm.nih.gov/pubmed/21633119

For fitness individuals and athletes who incorporate cardio workouts as part of their training, here are proven ways to improve your sports endurance:

1. Circuit Training. This will have you moving from one exercise to the next with no rest between sets. Perform as many reps of each exercise as you can in a set time frame with perfect form.

2. Push Your Limits. To assess your fitness gains, you have to challenge your cardiovascular system. This causes your heart and lungs to adapt to the pressure and grow stronger.

3. Set a goal. Planning to take on a marathon? In order to reach your target, break it into mini-goals. If you have a particular competition in mind, find a training plan or recruit training partners to keep you on track.

4. Take Supplements. Whether you’re into cycling, football, military or the swimming team, the right supplements can help take your training and performance to the next level.


How Cardarine Works for the Ultimate Staying Power

Cardarine (GW-0742) is an excellent cardio supplement that can have a multitude of benefits for athletes. But first things first, let’s debunk some of the myths surrounding this powerful Cardio Booster. Cardarine is not a hormone. Rather than working on androgen receptors like Sarms do, Cardarine works as a PPAR Receptor Agonist, which regulates metabolic pathways in your body. Thereby, Cardarine is not hormonal, nor an anabolic and does not require post-cycle therapy (PCT).


If you’re into fitness, you know that fats and carbohydrates are the fuels our muscles burn. Because fat contains 9 calories per gram whereas carbohydrate has only 4, you get more energy and can go farther on a gram of fat than on a gram of carbohydrate. As a PPAR-δ agonist, Cardarine regulates important cellular metabolic functions especially important in fatty acid uptake, transport, and β-oxidation. Not only does Cardarine efficiently burn fat for better endurance, due to its metabolic efficiency, it was even studied in the treatment of diabetes!


As an Exercise-mimetic, researches show that Cardarine can enhance training adaptation or even increase endurance regardless of how often you exercise! This is phenomenal… Because it can pre-program the skeletal muscles for an increase in oxidative muscle fibers, test results showed it can augment the body’s running endurance by nearly 100% in untrained adult mice. You can find Cardarine known in the Elite Sarms range as Cardio Shred® here

https://www.elitesarms.com/collections/latest/products/cardarine-gw0742/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2393796/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4610778/
https://www.cell.com/fulltext/S0092-8674(08)00838-6
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Fat Loss Blockbusters: Elite Fat Loss Guide 2023

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OG Design: Michelle Gabata-Thibault
Edited: Ryan McTeigue

It’s that time of year where everyone seems to focus on getting their fitness and weight loss programs on track. With the Holiday season over, along with cheat days and ‘understandable’ lapses in training and dietary protocols, now is the best time to update your body goals and get your new re-composition routine cracking.

At Elite Sarms we have a few clever hacks and foolproof tips to support your fat loss journey in 2022.

Fast Burn Tip #1- Tweak your Habits to Facilitate Weight Loss

While you can’t wish your way to a trimmer waist or wave a wand to make extra body fat disappear, slowly tweaking your habits to work for you can be “the trick”. Swapping your light soda habit for lemon water may be just what you need to stop bloating and cleanse your organs to help your liver metabolise fat easier. Working on the 5th floor of your company building? Hit the stairs and burn more calories instead of using the elevator. And instead of surfing on your phone during commercials while you’re watching TV, you can have a quick HIIT workout for 4-5 minutes instead. Small consistent tweaks pay big dividends over time.

https://www.medicalnewstoday.com/articles/318662

Fast Burn Tip #2- Eat more seafood

Crustaceans such as crabs, shrimp, crayfish and lobsters are rich in the mineral zinc which ramps up leptin production, which reduces food intake and body weight.

Fish is a substantial source of minerals, such as iron, that sends oxygen to our muscles to burn a sufficient amount of fat for fuel; magnesium, also in seafood is essential for metabolism and energy production; and iodine, helps reverse a slow metabolism by producing more thyroid hormones.

https://pubmed.ncbi.nlm.nih.gov/17028377/

https://pubmed.ncbi.nlm.nih.gov/20846876/

https://www.medicalnewstoday.com/articles/322644/ 

https://pubmed.ncbi.nlm.nih.gov/18279014/ 

Fast Burn Tip #3- Give your Jaw a workout

If you want to boost your calorie burn, you need your jaw muscles to be working. There’s more to chewing your food than what your Mom told you so. Mastication increases ‘diet-induced thermogenesis’–energy expenditure- while improving blood-sugar control. What’s the goal? Aim for 40 chews per mouthful, instead of the typical 15. You’ll less likely to have second helpings due to increased oral stimuli including the duration of tasting food in the mouth for longer along with the extra duration of chewing your food.

https://www.nature.com/articles/s41598-021-03109-x 

Fast Burn Tip #4- Applying Technology to your Fat Loss Routine

Technology is already a big part of everyday life. It makes sense that it can be just as helpful as a fat-shredding tool. There are so many cool products and free health apps out there to facilitate your journey. Fitness and activity devices track your steps, heart rate, weight and body fat%, sleep and so much more. If your like us, we will sit in front of the computer for long periods every day, you can set your phone alarm hourly as a reminder to stretch, or do those 5-minutes of burpees 🤮

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7407266/

Fast Burn Tip #5- Choose the Right Supplements to Maximize Fat Loss

SR9009, popularly known as Hyper Lean is a novel compound that will supercharge your metabolic capacity. SR9009 binds to your Rev-Erb proteins to activate fat and glucose metabolism. By increasing the production and function of your muscle tissue’s mitochondria, it facilitates nutrient uptake, leading to muscle fiber hypertrophy, and an increase in endurance and strength levels that definitely enhances exercise capacity.  

Recommended dose is 1ml daily which is equal to 20mg. Hyper Lean has a short half life of roughly 4 to 6 hours. To make the most of its fat-burning effects, the ideal dose is twice daily, which can be split into 0.5ml – 1ml each dose.

Check out Hyper Lean® in our ES – Lean Endurance Stack here  

https://www.elitesarms.com/products/hyper-lean-sr9009 

https://www.natap.org/2013/HIV/100213_01.htm 

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Hormones and How they Affect Body Fat Loss

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Hormones are biochemical messengers secreted by endocrine glands to control the different processes in your body, especially your metabolic pathways. If you are having difficulty losing weight or simply looking to shed fat, understanding your hormones and working with them can help you take your fat loss to the next level.

In this article, we will review the major hormones that affect the accumulation of adipose tissue and the metabolism of fat, which are vital to your body transformation journey. By improving the efficacy of your hormone profile, homeostasis is reached, leading to better fat loss. Read on for understanding of how this works.

Leptin and Leptin Resistance 

Synthesized by fat cells, the hormone leptin is secreted into the bloodstream to reduce a person’s appetite and control how the body stores adipose tissues. This means that if you have a higher body fat percentage, your leptin levels are higher. You get to think, okay, if I have a higher amount of leptin, that means lesser cravings because it is an appetite suppressant. 

The problem is with higher amounts of this hormone, its sensitivity is also greatly reduced. As a result, you don’t feel full during and after a meal… Which eventually leads to over-eating and weight gain. 

Solution: Regular physical exercise, sufficient sleep, a decrease in sugar consumption are helpful steps you can adopt to improve leptin sensitivity.

Insulin Regulates Fat metabolism

Insulin holds a major role in regulating carbohydrates and fat metabolism. Where lipid metabolism is concerned, insulin decreases the rate of lipolysis in adipose tissue while stimulating fatty acid synthesis and uptake of triglycerides from the blood, leading to fat accumulation.

Insulin resistance is very rampant today due to hereditary predisposition, stressful lifestyles, diet, and environmental factors. This leads to hyperinsulinemia because your body doesn’t respond to the effects of insulin. This eventually results in the abnormal accumulation of fat tissues in the body and the development of metabolic disorders.

Solution: GW0742, a selective peroxisome proliferator-activated receptor (PPAR)-δ agonist, has been shown to improve metabolic abnormalities including Insulin Resistance in skeletal muscle of lab mice. 1ml a day of Elite Sarms Cardio Shred® Cardarine (GW0742) maximizes your body’s fat burning capacity as it increases glucose uptake to fuel up your muscles and stimulate lean mass gains.

https://pubmed.ncbi.nlm.nih.gov/21864752/ 

https://www.mayoclinic.org/diseases-conditions/type-2-diabetes/expert-answers/hyperinsulinemia/faq-20058488 

https://www.elitesarms.com/products/cardarine-gw0742 

https://pubmed.ncbi.nlm.nih.gov/26508837/


Human Growth Hormone (HGH) Speeds up Lipolysis

Human Growth Hormone (HGH) also called Somatotropin, is anabolic, particularly for your bones and muscles. What’s unique about HGH is that it has an opposite effect on fats, by stimulating the breakdown and oxidation of adipocytes. 

The most immediate effect of growth hormone (GH) administration in humans is a significant increase in free fatty acids after 1-2 hours, reflecting the stimulation of lipolysis and ketogenesis. The insulin-antagonistic effects of GH help in shredding fat stores in the body while simultaneously building lean muscle and bone density.

Solution: Optimize your HGH levels to easily burn excess fat, including those stubborn lumps that cling to your body despite your regular workouts. Biotropin® HGH stimulates lipolysis, a process for burning adipose tissues, thus promoting weight loss. Biotropin® HGH also stimulates hormone-sensitive lipase (HSL) enzyme to facilitate fat cell breakdown by releasing it from adipose tissues, resulting in a significant reduction of body fat.

https://pubmed.ncbi.nlm.nih.gov/12914720/

https://pubmed.ncbi.nlm.nih.gov/1861630/


Androgens Decreases Fat Buildup

Androgens have a negative effect on adipogenesis and lipid synthesis by up-regulating the Androgen Receptors for catecholamine, thus increasing lipolysis. In addition, androgens reduce lipoprotein lipase (LPL) activity that is necessary for fat accumulation. By inhibiting the LPL enzyme, it also stops adipose tissue from building up on skeletal muscles and organs.

Solution: LGD4033 (Physique 400®) is one of the best SARMs for muscle-building and fat loss. Thanks to its potency that equals androgenic hormones like Testosterone and DH, Physique 400® increases fat loss while growing lean muscles, affecting no other organs because of the high selectivity of its effects mainly confined to your bones, skeletal muscles and connective tissues.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3770848/

https://www.elitesarms.com/collections/individual-sarms/products/physique-400-lgd4033 

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The 411 on Decavar (MK2866) and Hyper Lean (SR9009) for Muscle Hypertrophy & Fat Loss

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Original Design: M.G. Thibault
Re-design: Ryan McTeigue

In previous Elite Sarms articles, we discussed the different principles involved for muscular growth and development. Resistance training is the key for muscle growth and this component further consists of the following factors:

  • Training frequency
  • Training intensity
  • Training volume

There are different techniques to get maximum muscular growth. Whatever protocol you’re using, it has to satisfy the following requirements for muscle hypertrophy to take place: a combination of mechanical tension and metabolic stress. By finding the optimal balance between these two dynamics, you’ll have an effective hypertrophy-oriented training program and training sessions that will yield maximum results.

Do you wonder why some of the seasoned body builders prefer a high intensity routine, meaning they train almost to the point of muscular failure? According to Jerry Brainum, a noted expert on exercise and nutrition, there are times when the weight will fall out of his hands because of total muscular fatigue. Scientifically and biologically Jerry found he couldn’t do more than 4 to 6 sets per muscle group under such high intensity conditions. Doing so would lead to excess amounts of cortisol released in the body , which leads to muscular break down. He also stated that he made the best gains of his life with those initial high intensity sessions.

https://www.appliedmetabolics.com/4095/achtung-is-german-volume-training-a-better-way-to-build-muscle-by-jerry-brainum/

This factor of high volume, training to failure for increased muscular growth is also supported by a study from the Institute of Sport Sciences in Poland stating that a good foundation for individuals seeking to maximize muscle growth should be hypertrophy-oriented Resistance Training (RT) consisting of multiple sets (3−6) of 6-12 repetitions with varying weight intensities – obviously the higher the weight the lower the repetition range will be.

This 6 – 12 range of repetitions is enough to keep blood circulating around the body and raise blood lactate levels that will stimulate the release of growth hormone to aid in the body’s anabolic activities. While the high intensity level of each set will cause an increase in Nitric oxide levels that leads to vasodilation for better blood supply, over time. Achieving maximum vasodilation also allows your body to rapidly transport metabolized amino acids and nutrients in the tissues. This also means,

↑↑ Vasodilation = greater pumping power = Increase in muscle size

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6950543/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3794479/

Recomposition or cutting protocol

During a Recomposition or cutting protocol, Resistance Training (RT) volume and intensity is maintained despite a calorie deficit to guarantee that you burn fat while simultaneously building muscle. This is the scientific, physiological and nutritional foundations for body re-composition

In reality, it is hard to maintain your gains when you eat less calories and still maintain your training load. Then there’s the issue of muscle fatigue and injuries that come with attempting to maintain this work load while reducing calories. This is where SARMs supplementation can really help you the most.

The selective androgen receptor modulator, MK 2866, known as Decavar or Ostarine, activates muscle stem cells (satellite cells), which help remodel and regenerate muscles. The implications? This makes Decavar an important tool for efficient recovery post-workout thus preventing muscle fatigue and injuries – assisting in re-composition in times of reduced caloric intake combined with consistent resistant training.

Another cool feature of Decavar is that it increases the activity insulin-like growth factor 1 gene (IGF-1), which boosts muscle growth and strength. Because the half-life of MK-2866 is 24 hrs, taking 1ml a day for a cycle of 6-8 weeks is enough to ensure fat free muscle gains and increased athletic performance.

https://pubmed.ncbi.nlm.nih.gov/26393303/


SR9009, also known as Hyper Lean is another compound that will work synergistically with your Recomposition program. SR9009 sets off a host of processes in the body through the activating and binding of Rev-Erb proteins. This stimulates an increase in the production of mitochondria and oxidative function with an increase in antioxidant activity in the body. This facilitates glucose metabolism for augmented carbohydrate uptake and ultimately lean muscle gains.

Mitochondria are powerhouses of the cells, which enhance metabolism to build your muscle. Even with lesser energy intake during a Recomp, SR9009 helps to synthesize more mitochondria in the muscle tissues leading to an increase in muscle size, and an upsurge in endurance and strength levels improving exercise capacity.

The recommended dose for Hyper Lean® (SR9009) is 1 ml per day either taking once before training or split into an am and pm dosage with around 6 hours between dosages. This 1ml daily dosage is equal to 20mg of active SR9009 in the Elite Sarms range. Hyper Lean has a short half life of roughly 4 to 6 hours. Therefore, to make the most of its fat-burning effects, optimal dosing is twice daily.


https://www.elitesarms.com/collections/individual-sarms/products/hyper-lean-sr9009

https://www.natap.org/2013/HIV/100213_01.htm

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Is it Possible to Gain Muscle Even on a restricted Diet? Discover the Power of S4

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Original Design: Michelle G. Thibault
Re-design: Ryan McTeigue

An essential component of effective Body Re-comping is being in a caloric deficit. In reality, it comes down to calories in vs. calories out. You cannot argue against the first law of thermodynamics, your metabolism operates under this universal law. Fat storage will not decrease without the restriction of energy intake.

This has been verified by more than a century of research on nutrition and weight management. Your body burns so much calories in a day and when you provide it with less than the calories it needs, your body has no choice but to utilise fat stores in order to sustain itself.

One of the biggest challenges in a Re-comp protocol is not loosing muscle gains while under a caloric restriction.There has to be a strategy for how much calories are limited, and equally as important – is where those calories come from. It is imperative to eat enough protein so your body can have the raw materials needed to build muscle mass.


Is it possible to Gain muscle even on a restricted diet?

The Answer is YES and thankfully we have science studies to prove it. A 2011 research exhibited that trained athletes were able to gain muscle while losing fat over a 9-week period. This was achieved by performing a slow body fat cut which was equal to a loss of 0.7% of total bodyweight each week (over a 7 day period). Check out the study below for the full report:

https://pubmed.ncbi.nlm.nih.gov/21558571/

How Does Stanazine® (S4) achieve muscle building while on a Calorie Deficit?

S4, more popularly known in the Elite Sarms range as Stanazine® or in the wider sarms world as Andarine, is a selective androgen receptor, known to be among the best SARMs for cutting. In addition to improving muscle gains, S4 is well-established where fat loss is concerned. If you want to have that “dry and lean” physique, it requires developing muscle while having a significant reduction in body fat.

​Stanazine is well known for its muscle protecting abilities. It is ideal during a cutting cycle because you won’t lose hard-earned gains. S4 really is the perfect supplement for a Recomp program which both males and females can use (without vitalising for girls). Research studies showed its ability to strengthen bones and increase lean muscles, even when under a calorie-deficit.

Stanazine® Dosage

This dosage seems to have the best results with almost no side effects. Remember to split your dosing into two parts:

Take 25mg in the morning and 25mg in the evening (for males); that’s 1ml 2x/day.

Take 12.5mg in the morning and 12.5mg in the evening (for females); that’s 1/2 ml 2x/day

The Split dosage protocol is because S4 has a half-life of around 8 hours. Over 99% of a substance is eliminated when seven half-lives have passed. This means a single dose of Stanazine will be completely cleared from your body after 56 hours. Hence, we recommend taking it in small amounts divided over 2 doses, at a cycle length of 6 – 8 weeks.

This protocol will ensure the best results without side effects – the most common side-effect for high dosages of S4 comes from the compounding binding with the AR in the optical nerve of the eyes. This can cause a yellow haze, which is completely temporary and has no long-term negative effect, ceasing when the dose is lowered or completely stopped – but sticking to our dosage protocol will ensure this weird side effect does not occur.

For men who are concerned about Testosterone suppression, don’t worry. At such a low dosage, you will be fine. For women who are thinking of virilisation effects, with 12.5 mg twice a day, it won’t have androgenic effects – just fat shredding ones!

It is important to note that the metabolic rate differs for every person, so you can slowly increase the dose until you find your sweet spot.

Recommended Rep range

The optimal way to keep blood circulating around the body and raise whole-body lactate levels is to pair upper and lower-body exercises for 10-12 reps or in the 12-15 rep range per exercise, with short 30-60 second rest intervals. More lactate corresponds to a greater release of growth hormone, which tells your body to build muscle and burn more body fat.

This will prevent you from losing muscle proteins thereby maintaining the fullness of your gains, and even facilitate lean muscle growth. You can get S4, Stanazine® here


https://www.elitesarms.com/collections/individual-sarms/products/stanazine-s4

https://pubmed.ncbi.nlm.nih.gov/17063395/

https://jpet.aspetjournals.org/content/304/3/1334 https://www.sciencedirect.com/topics/medicine-and-dentistry/elimination-half-life

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Body Re-comping Secrets You Need To Know (Part 2)

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Original Design: Michelle G. Thibault
Re-design: Ryan McTeigue

In Part 1 of: Body Re-comping Secrets You Need To Know (August week 1 blog here) we discussed the importance of glycogen in muscle physiology, maintenance of function as well as increasing muscle density and volume. We also talked about the role of scientific based nutrition and supplementation for an effective Re-comp protocol that will guarantee you significant fat loss and muscle gains simultaneously.

One of the main challenges of Body Recomposition, as previously mentioned is being on a calorie-deficit diet to ensure fat loss while sustaining muscle growth. In this article, we will dive deeper into the discussion, assist you in staying consistent with intelligent training protocols, and give you tips on staying motivated throughout your Recomp journey. After all, once you have been given the scientific information, the hardest part is physically applying that information and staying on track with consistency. With that in mind – lets get it in part 2 of Body Recomping Secrets you need to know…

Carb Cycling

Carb cycling is a dietary strategy with alternating high carb and low carb days. It has built-in reward days when you can still eat your favorite foods on intervals. And you can use your cheat meals to burn fat and build muscle! Sounds absolutely perfect, right? You can eat healthy foods, enjoy foods you love, and still get in line with your fitness goals!


The Benefits of Carb Cycling

So why choose Carb Cycling? Here are the perks:

  • It is flexible and can fit any lifestyle.
  • You’ll effectively lose weight and body fat by learning how to make smart lifestyle choices through your Recomp Program. THIS PUTS YOU IN- CHARGE.
  • You will build lean, strong muscles.
  • You get to eat the foods you love.
  • You’ll feel empowered because you don’t have to constantly deprive yourself to achieve your goals.
  • It gives you more energy.
  • You’ll feel motivated because you see the results in just a few weeks


How to Work It


Remember that when you reduce your daily calorie intake below maintenance levels when high intensity training is ongoing, your glycogen stores become depleted. To prevent fatigue and muscle loss, you correctly time a cheat meal to reward yourself (hello dopamine!) and some well-deserved rest.

It is very important that your cheat meals are:
1. High in calories
2. High in simple and complex sugars

That’s easy enough! But let me explain why, in a glycogen depleted state, your muscles are so hungry that this allows them to take in the maximum amount of nutrients they can get to replenish stores. In addition, this increases insulin sensitivity therefore creating an anabolic (muscle building) environment. It doesn’t matter what level of training experience you have. Follow this equation:

↑↑ Intensity of the training = ↑↑ Carb depletion = ↑↑ Nutrients being reloaded into the muscles

Like any skill, it gets better with practice and every time you conduct a carb cycle, it conditions your body to be more efficient leading to better results each time you do one.

https://pubmed.ncbi.nlm.nih.gov/14594866/

https://pubmed.ncbi.nlm.nih.gov/389023/


The Nitty-Gritty


1. If you look up Carb Cycling, you’ll discover there are various types. For the purpose of this article, let’s do the Low Carb day for a 3-day period. Adopt the 2-type carbohydrate protocol: 80% vegetables + 20% starchy carbs. With this Carb intake, it will ensure that you’ll have enough fuel to carry out full-body exercise sessions at a high intensity.

Here are some examples of vegetables and starchy carbs you can incorporate in your meals:

Veggies– broccoli, asparagus, green beans, bok choy, Brussel sprouts, cabbage, cauliflower

Starchy Carbs– sweet potato, parsnips, yam, taro root, basmati rice, pot barley, oats, buckwheat

By focusing on eating complex, nutritious carbs, this will help sustain your energy, maintain endurance during training, and stabilize your blood sugar levels. And when I say good, complex carbohydrates, they should contain 3 components:

  • High in fiber content
  • Allows slow digestion
  • Unprocessed (meaning natural ingredients are not removed)

2. Over the next 3 days, train every muscle group in your entire body in each training session. The intensity and volume of your exercise should accomplish 2 things:

1. Keep the blood circulating throughout the whole body during the course of the workout.

2. Raise the levels of blood lactate to accelerate fat loss. More lactate corresponds to a greater release of growth hormone, which tells your body to build muscle and burn body fat- the very essence of body recomposition!

The Magic number: 8-12 Reps per set, 3 sets per exercise

Sample Exercises:

Back Squats
Front Squats
Box Jumps
Deadlifts
Pullups
Chinups
Bench Press
Barbell Shoulder Press
Dumbbell Biceps Curls
Triceps Pulldowns
Dips

3. On the evening of the 3rd day, reward yourself with…TADA! A cheat meal. This is your reward for working so hard, this a time to satisfy your appetite- but you don’t have to lose your head!

The cheat meal has a goal here – to replenish your glycogen stores and create favourable conditions for your muscles to grow. So, it has to be a high-calorie meal that contains some protein, fats and mostly carbohydrates. It can be a Quarter pound Burger, a cheesy Italian pasta, a deep-dish Pizza perhaps or Beef and rice Stir-fry. This is a gift to yourself to keep you motivated and a prize to look forward to every 3rd day of your Carb cycle.

https://pubmed.ncbi.nlm.nih.gov/12797841/

https://pubmed.ncbi.nlm.nih.gov/9694422/


Additional Key Points

  • Focus mostly on eliminating added sugar and other refined carbs, like muffins and pastries during your low-carb phase. Load up on fiber and nutrient-rich vegetables for satiety and maintenance of important vitamins and minerals.
  • For rapid recovery from prolonged exercise, it is important to replenish muscle glycogen stores and induce muscle tissue repair and adaptation.
  • Efficiency of muscle glycogen storage can be increased significantly with the addition of protein to your post-exercise meal.

Incorporating protein supplements to your Carb cycling protocol also has the added advantage of limiting post exercise muscle damage and promoting muscle protein accretion.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3905295/#sec1-2title

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How Shredding Fat can Turbo-charge the Immune System
 (The Private War going on inside your body Right Now)

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Written by: Michelle G. Thibault
Edited by: Ryan McTeigue

If you have ever had a cut that got infected, then you have experienced the process we are about to describe in this article. And after reading this article you will actually have a logical understanding of what exactly your body did and how this process relates to dropping body fat. Lets dive in…

When your body contracts an infection – the body’s defence system gets activated, leading to a state of inflammation. Inflammation is part of the body’s natural immune response that acts as the first line of defence against the attack of foreign bodies.

The inflammation process is what causes redness, pain and swelling in the infected area which gives you discomfort and agony over the course of the infection. Remember how you felt and looked when you last got the flu? – Well, this is actually the result of inflammation.

One important word to remember where inflammation is concerned is – CYTOKINES. These are proteins emitted by your white blood cells and macrophages – and are the body’s special forces- to fight invading microbes. These cytokines kick-start the inflammation process.

The inflammation triggered by your immune system is a healthy biological response. When you become inflamed this confirms that your body is secreting the appropriate hormones and proteins to WAKE UP your immune cells, which in turn initiates the “rescue mission”, and finally defeats the infection. Once these invading microorganisms are neutralized, the inflammation subsides and the body returns to homeostasis or perfect balance.

You’re probably wondering.. If inflammation is a good thing, then why have I heard about it being BAD???

The answer is: Inflammation is only a bad thing – When Inflammation Becomes Long-Term.

White blood cells aren’t the only type of cells that have the faculty to produce cytokines. Another category of cells that can release cytokines and cause inflammation is adipocytes otherwise known as fat cells. And in this case they can be really nasty….

Inflammation, Body fat, and Obesity

It’s common knowledge that the body stores surplus calories as fat as the body’s tool of saving fuel reserves it can access once food becomes scarce. However, recent studies have discovered that adipose tissues can be considered an active endocrine organ that can secrete a whole array of proteins and chemicals, including the inflammation proteins – cytokines. Even some scientific researchers characterise obesity as “a constant state of low-grade, chronic inflammation.”

The repercussions? If your body is constantly in a state of inflammation, which puts it under continuous stress, then your immune system is also “on guard, 24/7”. And what happens to an army that’s perpetually on high alert 24/7 for fear of an imminent attack say…for years? It usually ends in some soldiers having Post Traumatic Stress Disorder – and in the case of the body and constant inflammation – What can result is; an altered Immune System, an altered Metabolism and greater risk for further Infections…

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3648822/

https://pubmed.ncbi.nlm.nih.gov/22414338/


Cut the Fat, Boost your Immunity

Great news for those passionate about fitness out there – Shredding fat and gaining muscle can seriously boost your Immune system! We already know that excess fat in the body can lead to chronic inflammation, which for prolonged periods of time can wear-out the entire immune system.

In addition, gaining lean muscle mass increases the level of Interleukin-15, which protects precursor T-cells (immunity cells) by moving them away from the infected tissue and storing them in skeletal muscle to prevent them from being degraded. Once the old T-cells have lost their functionality through continuous stimulation while fighting the infection, these precursor cells can then travel out from the muscles and develop into operational T cells – who’s Operational Directive is to continue the battle on disease and infection.

https://www.medicalnewstoday.com/articles/320101

Supplements for Fat Loss and Immune Support


By focusing on dropping body fat through; diet, exercise and supplementation you also strengthen the immune system – a double bonus earned for living a healthy, active lifestyle. Now, lets review what supplements can assist in reducing body fat levels further boosting your immune system:

  1. Green Tea – Green tea has emerged as one of the most popular fat burners in the market today, thanks to its caffeine content and the massive amount of antioxidants known as cathechins that enhance your metabolism and improve your body’s fat burning ability. The high concentration of vitamins and minerals also provide an extra boost to your immune health.
  2. Maitake Mushrooms – Maitake mushroom, also known as hen of the woods mushroom, contains beta-glucan, a polysaccharide that studies claim, can help prevent certain cancers, help fight obesity, support the immune system, and improve high blood pressure and diabetes. For centuries, it has been used as a remedy in traditional Asian medicine.
  3. Elite Sarms – Hyper Lean® (SR9009) – Hyper Lean (SR9009) effectively increases the number of mitochondria in your skeletal muscles, allowing for enhanced strength and endurance during workouts. It’s a REV-ERB α and β agonist, and what it does is alter the expression of the bodies genes responsible for lipid and glucose metabolism. The result is a significant increase in your metabolic rate and fat cell oxidation leading to accelerated fat loss. Elite Sarms – Hyper Lean (SR9009) plays a dual role as an Anti-inflammatory agent and Immuno-stimulant because of its role in regulating the body’s innate immune response and modulating the secretion of cytokines by amplifying the mitochondria cells.

The Takeaway

By being consistent with your training program and deploying a clean and scheduled nutrition and supplementation routine you are not only working towards developing your optimism physique – you are also powering up your body’s immune system to be invulnerable to disease-causing microbes. And the scientific evidence is clear about that!

We have one body in this lifetime and it can be fine tuned to be a weapon that works for you or against you. Employ the tools that will give you the maximum results by supplementing with logical, science-based supplements and consuming foods that promote both your Immune system and bodybuilding goals.

Intel Sources:

https://pubmed.ncbi.nlm.nih.gov/15011752/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2663451/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4202470/

https://www.elitesarms.com/products/hyper-lean-sr9009

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5085709/

https://www.thno.org/v10p4168.htm

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What are the best Supplements for Body Re-Composition?

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Written by: Michelle G. Thibault
Edited by: Ryan McTeigue

Body re-composition is the ability to burn fat and develop muscle simultaneously. You need to be in a calorie deficit to lose excess fat whilst also maintaining the right conditions for lean muscle development. This is a recent technique that is gaining popularity among fitness enthusiasts and gym goers and requires consistency and great attention for achieving results.

Nutrition and training are the most essential factors of a body re-composition protocol, with those foundations taken care of, supplements undoubtedly have a large role to play in your Body recomposition journey. By integrating certain supplements into your re-composition program, you also increase the chances of stripping stubborn body fat, and generating lean muscle growth.

Strategized supplementation can be a powerful tool to your fat loss journey in a variety of ways. Using the right supplements will give your body a push in the right direction during those final stages of fat loss for your body to shred as much as possible without losing muscle mass. This is the ultimate goal when it comes to re-composition.

Achieve a total body makeover with these tried and tested – body re-composition supplements to get lean and shredded at the same time.

Protein

A vital supplement to use during this process is protein. This is the most essential macronutrient to build muscle and strength. Pair your regular Strength training with an adequate consumption of protein to maximize muscle repair and development. It is important to stress that not having the right amount of protein in your diet will lead to muscle depletion and you won’t pull off the desired results despite your overall efforts to build muscle.

The best sources of protein for the body will always be from food. You cannot consume powders only to meet your protein requirements – even if you are vegetarian or vegan. Food will always be the most natural way for the body to process protein. When protein is eaten in the form of food the body has to get to work on breaking that food down and this creates a greater energy expenditure from the body – which results in an increased metabolism.

However if your body needs a bulk amount of protein daily to meet your muscle requirements then supplementing with protein powder is the second best option to food. There are lots of high-quality protein supplements in the market right now that will complement individual needs and preferences. The most common variation is whey protein sold in a variety of forms and flavours. If you are lactose intolerant or your body does not process lactose efficiently – which will be identified with bloating after each protein shake, there are certain formulas called isolates where more lactose is removed and the protein content is more concentrated.

One of the best sources of lactose-free protein powders is in the form of collagen. Collagen protein is abundant in connective tissue as well as muscle and won’t create a large spike in insulin. This makes collagen a great choice for those looking to lean down while preserving or building muscle.

For vegetarians and vegans looking for a plant-based source, you have now more options such as pea protein, rice protein, soy protein, hemp protein and if you look really hard you can even find plant-based collagen protein.

https://pubmed.ncbi.nlm.nih.gov/25757896/

Fat Burners and Appetite Suppressants

If protein is used to increase muscle mass, you also need to include a fat burner supplement into your regime to facilitate fat loss as a component of your total re-composition program. Most fat burners use key ingredients that increase the metabolism which increases your capacity to burn more calories at a quicker rate. It goes without saying that you should be using fat burners in combination with proper nutrition and high-intensity training.

Green Tea & Caffeine

One of the most popular ingredients in most body re-composition and fat burning supplements is caffeine. Green tea has traditionally been known to boost metabolism because of thermogenic-inducing catechins particularly EGCG, hence it is often found in fat burning products. On top of this, caffeine acts as a stimulant and therefore increases your energy and improves focus so that you can maximize your training efforts.

https://pubmed.ncbi.nlm.nih.gov/17201629/

Chromium Picolinate

This is a unique ingredient that is especially beneficial when you’re enduring a fat loss phase. During studies, Chromium Picolinate was demonstrated to fight hunger cravings, which in turn, effectively reduces calorie intake. This is because it enhances insulin’s effects in the body and also reduces blood sugar levels.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4169208/


Cannabidiol (CBD) Oil

CBD oil is an ideal supplement for gym regulars, bodybuilders and sports people alike looking to increase the potential of their physique and aid in their weight loss goals. The secret is in CBD’s ability to regulate the Endocannabinoid System by modulating the CB receptors. Cannabinoid receptors are also responsible for transforming white adipose tissue to brown adipose tissue. Brown adipocytes are involved in thermogenesis and caloric expenditure, therefore the modulation of the CB receptors are considered potential anti-obesity supplements.

A region of the brain called the hypothalamus controls appetite which then regulates the secretion of two different hormones: ghrelin and leptin. Ghrelin stimulates hunger and appetite.

Leptin creates the sensation of satiety or feeling full. Research shows that by blocking CB1 receptors, appetite suppression can be effected. And CBD oil, happens to be an incredibly effective CB1 blocker. Animal studies showed that rats given CBD ate much less food than the control, and CBD has been shown to increase leptin levels – making one feel full after receiving sufficient nutrient intake.

https://pubmed.ncbi.nlm.nih.gov/14770190/

https://www.blissformula.com/collections/home-page/products/ritual-cbd-oil?variant=16600982159426

https://pubmed.ncbi.nlm.nih.gov/22543671/

https://www.blissformula.com/collections/home-page/products/sample-pack?variant=28501209481282

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6163475/

The Takeaway

Maintaining a diet with a calorie deficit combined with a consistent training regime are essential ingredients for Body Re-composition. That being said, it is the supplements that fine tune your body and optimize the potential to cut fat and gain lean muscle at the same time to create this coveted end goal of body re-composition.