Category: Training Hacks

Looking to achieve a sharp and well-defined physique? If you want to get ripped, have rock-hard abs, and the like, you need to be lean all over — usually under 12% body fat if you’re male and below 16% body fat if you’re female (and not pregnant!). And if you’re thinking that countless hours of cardio and hundreds of reps of crunches will do the trick, spoiler alert – It Wont! Lets instead looks into the science of body re-composition, because you know we love science here at Elite Sarms – and no we aren’t talking bro science, we are talking medical publications and physically applied principles by our body research team – training and trialing new systems daily to bring you this practical content. Stay with us on this one, its longer than usual but it’s totally worth it if you want to look your best in 2021 and beyond.

Body recomposition presents unique challenges, but it mainly comes down to how you incorporate the goal into your lifestyle. We are talking about; the right nutrition, an intelligent and sufficient to your goals supplementation program, a consistent training regimen and a focused mind with a clearly defined end-state. This will allow the body to undergo the bio-scientific transformation where it burns fat and builds muscle at the same time – a feat only achievable with the correct training and nutrition principles applied.

This guide will outline a piece of the science, pinpoint common traps, and outline the no-nonsense techniques behind effective Re-comping to help you get started on the right path.

How the Human Body Works

During physical training, the body’s main source of fuel is sourced from muscle glycogen. Glycogen is the carbohydrate stored in skeletal muscle which produces ATP production that powers up your muscles to do the work during physical exercise – in particular, resistance training.

As you training sessions increase in intensity (which should be your goal each training session given you are in full health and full immunity), your muscles utilise the glycogen and generate lactic acid and hydrogen (H+) ions as by-products. When the lactic acid and H+ ions build up, the pH of the blood around the muscles drop creating an acidic environment that prevents the muscles from contracting further. That is what is commonly referred to as ‘reaching failure’, where you have to stop between sets, just enough to allow these by-products to be metabolised.

As you progress with regular training throughout the week, your muscles eventually become depleted of muscle glycogen. Also keep in mind that over time of high intensity exercise and resistance training, your body accumulates cortisol, a hormone that is secreted in response to physical stress. Cortisol is mainly catabolic, meaning it is a muscle-destroying hormone.

Glycogen depletion plus prolonged exposure to excess cortisol levels equals fatigue and muscle loss. If that’s the case, you might think, what’s the use of having a consistent training routine? That’s just half of the story, because it is where the role of Nutrition and Good Supplementation comes into the equation. The reason not everyone who hits the gym can achieve the goal of burning fat and building muscle is because this balancing act of muscle building and muscle breakdown, along with cortisol rising and cortisol falling is always happening throughout each training session with intensity. It’s knowing these factors and balancing them with tact that will help one reach this god-like state 😉

A Tactical Approach

A portion of our daily carbohydrates intake is allotted to the resupply of this muscle glycogen. The question remains: What type of carbs are directed into muscle tissues to be stored as glycogen? And what carbs just contribute to gaining fat?

Remember:

Complex carbohydrates, when ingested and metabolised, gives a much larger ration of glucose molecules to muscle tissues to be stored as glycogen – we are talking sweet potatoes, basmati rice, oats, more examples later.… While simple and refined sugars are absorbed very quickly into the blood stream, with excess amounts being stored into fat cells. Starchy vegetables are great in replenishing glycogen stores because they are not only rich in complex carbohydrates; they also contain a lot of fiber. I will discuss in a minute why this is important.

Complex carbohydrates refer mainly to starchy vegetables such as: Squash, yucca, taro root, and yams. A half-cup (64 grams), cooked serving of any of these veggies offers 15 grams of complex starch carbohydrates. Your digestive tract will quickly convert the starch into glucose to fuel the muscles and subsequently the body, and deposit the rest as glycogen in the muscle just trained.

The high fiber content results in an even slower rise in blood glucose and insulin levels, an effect that can last for hours after eating. Research shows that lower blood insulin levels are associated with greater oxidation of fatty acids during exercise and reduced degradation of muscle glycogen– both important factors in fat burning and muscle building.

It is noteworthy to say that after strenuous exercise that depletes the body’s fuel stores, early intake of carbohydrate is essential because it provides an immediate source of replenishment to the muscle, while also taking advantage of the increased insulin sensitivity to drive the carbs into skeletal muscle. If you were to have a daily cheat meal – scientifically speaking directly after an intense resistance training session would be the best time to have it, as the muscles are hanging for a source of carbohydrate to replenish the used up glycogen, a simple sugar will supply that need very fast and effectively, just don’t go overboard or you’ll store the extra sugar as fat! You’ll have to experiment with your own body to find your perfect post-workout carb feed to know what is best for YOU!

The big challenge in Body Re-comping is the individual requires a restricted or calorie-deficit diet to induce a fat-burning state, while sustaining the body’s strength and conditioning for a consistent workout routine and capacity to gain muscle mass. Unless one goes on a calorie maintenance daily intake and uses a product such as Decavar (MK2866), Stanazine (S4) or Hyper Lean (SR9009) – these are all great Re-composition tools to put in your supplement arsenal to be successful in your re-composition mission.

Optimising Advanced Scientific Supplementation

If you find it tough to eat below your daily caloric requirement, maximising the benefits of proper supplementation may just be your lifesaver as far as re-comping goes.

These supplements will not only facilitate fat loss, they are also designed toward directing glucose particles to fuel and develop muscle tissues instead of your food intake being converted into fat deposits. Cardarine GW-0742 is a PPAR-δ agonist, which regulates fat oxidation, ultimately used in gluconeogenesis, which in turn promotes skeletal muscle growth.

Supplements that improve Insulin Sensitivity are a vital component in the body transformation mission. Magnesium is a proven natural insulin sensitizer, efficiently improving insulin sensitivity and glucose tolerance. Alpha Lipoic Acid is another supplement to further research for insulin sensitisation. ALA is an important antioxidant that lowers triglyceride (fat) accumulation in skeletal muscle by activating AMPK to optimize insulin function and enhance nutrient storage.

Another factor to focus on for body recomping is to increase your metabolic rate by facilitating the pathways the body use to burn calories. Supplements such as Hyperlean SR9009 prevents the storage of fat tissue by improving glucose and fatty acid oxidation to support skeletal muscle development. This REV-ERB α and β agonist fires up your metabolic rate to break down fatty deposits while simultaneously increasing lean muscle bulk. And this peoples is part I of Body Re-composition and direct application into your lifestyle regime. Take it onboard and physically apply it, or don’t either way you now know Part I of Elite Sarms re-comping science.

Stay tuned for next weeks conclusion about the story of your body…….

In part 2 of this article, we will explore:

1. The Art and Science of Carb Cycling

2. Carb Cycling on Motivation and Other Benefits

3. How to Use your Cheat Meals to Burn fat

4. The 2-type Carbohydrate Protocol

5. Exercise Intensity and Volume during a Recomp

Aside from your basic abilities in agility, strength, control, and endurance, if you want to take your athletic performance to the next level, having a solid plan that incorporates training, nutrition, supplementation and recovery is required in order for you to be a healthier, fitter and stronger athlete. Becoming a high performing athlete doesn’t happen by accident. It takes some planning.

Moreover, you need an easy to follow program to gain the most competitive edge when it comes to you versus you.

If you desire to master your particular sport, physique or physical endeavor has landed you here right now, then read on… Our simple Intel tips may just be the answer to help you go that next level you’ve been seeking to hit and truly excel athletically. 

Training Habits You Can Adopt from Professional Athletes

Schedule Training sessions 3 or More per Week

To be the best you, why not follow some of the protocol of your favorite athletes. You’re a professional or semi-pro, it is understandable to train every day because it is kinda your job. If you fall under organizational or recreational sports, however, take a page from the experts by training at least 3x a week. This creates good habits for strategic training, allowing you to master your moves, challenge various body parts in different sessions, while giving them ample rest and recovery time.

Improve your Mental Toughness

Pro-athletes have the ability to dig deep, so they can push through mental barriers that impede performance whether they’re on training or when competing. There are many techniques you can try depending on your preference. You can try NLP [Neuro-linguistic programming], Self-talk, Hypnosis or even hire a mental coach! Whichever you end up using, study findings  show that psychological resilience have protective factors on athletic individuals in withstanding the pressures  and stressors that they experience during training and competition.

Avoid Training Too Hard Too Often

Current fitness programs have latched on all things HIIT. While high intensity workout sessions serve a purpose on your training plan, it cannot be your sole focus. Athletes can employ high-intensity training periodically to improve cardiovascular function, but not too often since it can go the opposite way and increase injury risk and raise stress hormone levels.

Nutrition Advice to Increase Your Competitive Edge

Strategic Carb Loading

Stop seeing carbs are the enemy and start using carbs to your advantage. Did you know that every person you see right now on Instagram that you believe looks in top shape eat carbs. They have to to fuel their muscle because muscle actually has around 70% of carbs stored within them the rest being up from proteins such as connective tissue, bone mineral, blood and cellular material. The difference is, they know when to take them and what kinds will yield them the greatest athletic performance or physique results. Carbs are an athlete’s main fuel. Period. Your body changes them to glucose, and stores it in your muscles as glycogen. During training, your muscles convert glycogen into energy. According to Sports dietitian Joy Dubost, PhDCarbohydrate loading for 3 or 4 days before an athletic event can help top up your glycogen stores. Reload on carbohydrates after intensive exercise, too. Since you don’t need quick energy, it’s best to choose complex carbohydrates like veggies and whole grains.

Optimize your Protein Intake

Energy and protein needs vary depending on the intensity and frequency of athletic training. The US and Canadian Dietetic Association  recommend 1.2 to 1.7 grams of protein per kilogram of body weight per day for athletes, depending on training. Protein intake should be spaced throughout the day and consumed after workouts to accelerate muscle repair. 

Hydrate, hydrate, hydrate

Intense exercise, especially in hot weather, can quickly leave you dehydrated. Lack of fluids, in turn, can hurt your performance and, in extreme cases, threaten your life. Restoring fluids maintains normal muscle function, helps prevent a decline in physical performance and reduces the risk of heat stress.

Top Supplements for Your Competitive Edge

Creatine

Athletes, pro and leisure alike, are familiar with the effects of Creatine as a nutritional aid for sports performance. Red meat and seafood are rich in Creatine, but it is also available as a supplement.Studies demonstrate that supplementing with creatine can increase muscle mass and improve strength when a person combines it with strength training.

Ashwagandha

Ashwagandha is an Ayurvedic herb, widely popular as an adrenal tonic and testosterone booster. An effective adaptogenic, A 2015 study has proven the herb’s  augmenting effects on endurance in healthy athletic men and women.Subjects who received the root extract showed a significant increase in physical endurance after 8 and 12 weeks of treatment compared to the control group.

Cardio Shred® (GW0742)

Cardio Shred® (GW0742) stimulates the biochemical pathways initiated when a person undergoes a cardiovascular workout. A Peroxisome proliferator-activated receptor (PPAR) agonist, Cardio Shred breaks down fats and utilize fatty acids to fuel the body, power up the mitochondria of muscle fibers, thus enhancing physical endurance and delaying exhaustion.

Researches show that PPARs have a positive association with the potential to achieve elite status in human physical performance in strength and power, team, and aerobic sports.  Specific agonists like Cardio Shred® (GW0742) activate these genes, and may bring a beneficial effect to achieving maximum sports status.

https://pubmed.ncbi.nlm.nih.gov/31881714/ Pro-Tips on Athletic Recovery

Cryotherapy. Have you watched a video of an athlete diving into an ice bath? It’s not some kind of spoof, athletes do it for real!  It may look horrible, but they actually make it to accelerate their recovery to allow them to train harder and faster sooner. Cryotherapy chambers operate at -110°C to -190°C temperatures, which sports and fitness buffs expose themselves to for just a few minutes. This helps them recover from the day’s rigorous training session –including a reduction of systemic inflammation and lowering concentrations of markers for muscle cell damage.

Contrast Water Therapy

Contrast bath therapy comprises alternating cycles of submerging in very warm water and very cold water. The body’s exposure to changing intervals of extreme temperature stimulates the contraction and dilation of the blood vessels and stimulates the body’s circulation.

Lab studies found that contrast bath therapy may help reduce muscle soreness post-workout, facilitating to offset the negative effects of strenuous exercise.