Category: Training Hacks

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Metabolic Boosters for Effective Fat Loss

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

Adopting the latest diet trends or purchasing the next weight-loss “wonder pill” may seem like a sure-fire way to shed pounds. However, on a more important note, you also have to consider metabolism to get the results you want. Weight watchers for example, is a system that count fats, carbs, and calories diligently. However, to effectively lose weight and burn off unwanted fat, you have to understand the metabolism and what it does for your body, performance and fat loss results.

Metabolism has always been a hot topic among health and fitness groups. Read on to dispel the common myths regarding your metabolism and discover evidenced-based techniques to rev it up, and reach your fat burning potential.


How to Measure your Daily Metabolic Rate

A good starting point is calculating your BMR (basal metabolic rate), which measures how many calories you burn when you’re resting. Even when you’re just lying down, your body is still burning calories to keep your heart beating, support your respiration, regulate body temperature, and to keep blood flowing to all your muscles and body tissues. Then add to your BMR the calories you burn doing your daily activities, plus the calories you burn during workouts, and presto! You have a close estimate of your metabolic rate! Use this calculator here to work out your BMR: https://www.calculator.net/bmr-calculator.html

Common Myths about Metabolism

Myth 1. The speed of your metabolism is determined by your genetics.
The Truth: A consistent exercise regimen paired with an effective fat burning supplement will seriously rev up one’s metabolism which allows for safe and rapid fat loss. If you are alive and blood is pumping to your heart, then you can always Crank up your metabolism by environmental factors such as exercise, nutrition and supplementation.

Myth 2. Cooler temperatures slow down your metabolic rate.
The Truth: When it’s cool, your body turns up your internal thermostat and burns extra calories to maintain your core temperature. Keep in mind, a sedentary lifestyle and greater amounts of food consumed during the winter months can undo this boost in metabolism!

Myth 3. All forms of training/exercise affect the body’s metabolism equally.
The Truth: The calories you burn while exercising varies depending on the type and intensity. Strength training enhances your metabolism because the added muscle micro-tears boost your calorie consuming capacity – for up to 48 hours post-workout. High-intensity interval training (HIIT) has a double benefit since it burns calories during and after your workout sessions.

https://www.elitesarms.com/collections/fat-burning

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6449850/

Science-backed Fat Burners in the Market



Green Tea. Drinking green tea boosts your metabolism. Green tea’s antioxidants, particularly cathechins, and caffeine can increase the calories your body burns. When choosing your green tea, look for higher EGCG content and natural caffeine levels.

Capsaicin. Capsaicin is found in cayenne and other spicy peppers. A 2007 study claimed that consuming 150 milligrams of capsaicin an hour before working out increased fat oxidation by 40 percent. This may also be attributed to higher levels of adrenaline released by the body.

Elite Sarms – Hyper Lean® (SR9009). Popularly dubbed as the ultimate ‘exercise in a bottle’ due to its unique ability to modulate the body’s physiological response as if it is in a state of constant exercise.

As a REV-ERB α and β agonist, Elite Sarms Hyper Lean® (SR9009) increases the basal metabolic rate and regulates energy balance by altering the expression of genes involved in lipid and glucose metabolism.

Clinical research shows that intake of SR9009 also diminishes the storage of fat tissue, facilitates cholesterol metabolism in the liver, increases mitochondrial production (the cell’s power house), and improves glucose and fatty acid oxidation to support skeletal muscle development.

This means the body’s metabolism continues to stay high at rest, and burns even more calories during exercise without effecting the central nervous system (CNS) at all!!! Or exhausting your adrenal glands!

To summarise, Elite Sarms Hyper Lean® (SR9009):

In the Liver: Turns off the genes that synthesizes cholesterol and bile acid.

In Muscle: Promotes the generation of new mitochondria while protecting the breakdown of already present mitochondria. The Result: More pumping power and longer endurance for skeletal muscles! Hyper Lean® also increases the activity of mitochondria, thus promoting the muscle’s fat burning ability.

In Fat cells: Turns off the genes responsible for storing fat in white adipose tissues and decreases triglyceride (Fat) production.

The Takeaway:
Paired with a HIIT and/or Strength Training regimen, studies show that the fat burning supplements: Elite Sarms Hyper Lean® (SR9009), Green Tea, Natural Caffeine, and Capsaicin are scientifically proven to boost your metabolism and ensure weight and fat loss resulting to a more toned and well-defined body.

Elite Sarms – Hyper Lean® (SR9009) is an excellent supplement for athletes, bodybuilders, or fitness enthusiasts looking for a more shredded physical form. Hyper Lean® (SR9009) will effectively trim excess body fat, build muscles, and provide energy to sustain high-intensity workouts so you can scientifically burn your way to a better physique in each training session.

Our Intel Sources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4991829/

https://www.ncbi.nlm.nih.gov/pubmed/17615999

https://www.ncbi.nlm.nih.gov/pubmed/26686003

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

https://pubmed.ncbi.nlm.nih.gov/28213272/

https://www.ncbi.nlm.nih.gov/pubmed/22460951

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Science-based Strategies to Burning Fat Fast!

Science-based Strategies to Burning Fat Fast!

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

Achieving a lean and toned body is a common fitness goal for many on their fitness journey. Dropping unwanted abdominal fat can be especially challenging!! This specific type of body fat that accumulates around the stomach area (also known as visceral fat) requires solid dedication to a health and fitness regimen to see actual results. Results that show when you look in the mirror.

And just because you’re not at the point where you feel you should be, does not mean that an ideal toned physique is that far out of reach. If you apply some of these science based fat burning strategies with consistency, over time, it is impossible to not see a positive result. And how far you take that depends purely on your vision and dedication.

With that in mind, we have collated evidenced-based strategies that achieve accelerated fat loss and target the abdominal section more than other areas of the body. Let’s dive in…….

ADD Soluble Fibers Daily

Soluble fiber absorbs water and turns into a gel that regulates the passing of food through your digestive system. Researches show that this type of fiber supports weight loss by decreasing the amount of calories your body absorbs from food and by helping you eat less because of the satiety it brings.

Make an effort to regularly consume excellent sources of soluble fiber such as; flax seeds, legumes, shirataki noodles, berries and nuts.

(Intel Sources)

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3856431/

https://www.ncbi.nlm.nih.gov/pubmed/17092830

https://www.ncbi.nlm.nih.gov/pubmed/10721886

Ditch Refined Carbs and Processed foods

You do not have to follow a strict low carb diet and if you do you may fall off your fitness path altogether due to lack of energy! Studies suggest that by replacing refined carbs with unprocessed carbs can improve metabolic health and specifically reduce belly fat.

Due to being made up of natural cells, whole foods have markedly lower carbohydrate densities compared to flour and other processed products. The present hypothesis also suggests refined carbs and processed foods produce an inflammatory reaction in the body, with fat accumulation able to effect at “almost double” by increasing systemic absorption of lipopolysaccharides.

The well-known Framingham Heart Study also shows that people with the highest consumption of whole grains were 17% less likely to have excess visceral fat (stomach fat) than those who consumed diets high in refined grains.

The take home point is this – not all carbs are created equal. Refined and processed carbs create a drastic spike in blood sugar levels creating a cascade of negative effects, one major effect is stomach fat accumulation. Whereas consuming carbs such as; sweet potatos, vegetables and ancient grains regularly will actually stabilise blood sugar levels creating a cascade of positive effects including; muscle building from glycogen uptake into muscle and an increase of metabolism leading to extra fat burning from increased muscle building. Its a great positive cycle 🙂

So by mostly ditching the ‘refined & processed’ carbs and instead recategorising them as “cheat carbs” and scheduling them in your diet 1 x or 2 x per week will help keep you moving toward your goals and getting results while staying sane and energised! Eating Root vegetables, vegetables and ancient grains on the regular will only have positive results.

(Intel Sources)

https://www.ncbi.nlm.nih.gov/pubmed/22826636

https://www.ncbi.nlm.nih.gov/pubmed/20881074

https://www.ncbi.nlm.nih.gov/pubmed/25477716

https://www.elitesarms.com/blogs/news/how-to-body-re-comp-through-eating-food

Cardio exercises with resistance training


Fitness fans know that cardio burns calories and helps aid fat loss. Resistance training, also known as strength or weight training is known to be the most important training for preserving and gaining muscle mass. Combining 2 – 3 cardio routines of about 20-30 minutes of HIIIT training per week with 4-5 strength training sessions per week dramatically increases the rate of fat loss. There was even a study of overweight teenagers that shed significant amount of visceral fat when subjected to a combination of strength training and aerobic exercise.

(Intel Sources)

https://www.ncbi.nlm.nih.gov/pubmed/23714599

https://www.ncbi.nlm.nih.gov/pubmed/24730354

https://www.elitesarms.com/blogs/news/elite-sarms-paired-with-training

Fat Burning Supplements that Work

  • Fish oil supplements sourced from salmon, mackerel, shark and sardines are incredibly rich in omega 3 and omega 6 fatty acids. Multiple studies suggest that omega-3 and omega-6 may help reduce visceral fat, diminish inflammation, and protect from cardiovascular diseases.

  • Elite Sarms – Hyper Lean® (SR9009) is popularly dubbed ‘exercise in a bottle’ due to its potent effect of modulating the body’s physiological response as though in a state of constant exercise. Even in the absence of physical exertion or training, with Elite Sarms – Hyper Lean® SR9009, metabolic pathways continue to stay high WITHOUT the ‘wired effect’ on the CNS, observed in almost ALL fat burners currently on the market. When training is then added on top, the results increase exponentially.

  • As a REV-ERB α and β agonist, Elite Sarms – Hyper Lean® increases the basal metabolic rate and maintains energy homeostasis by altering the expression of genes involved in lipid and glucose metabolism. Studies show that intake of SR9009 decreases the storage of fat tissue, aids cholesterol and bile acid synthesis in the liver, and improves glucose and fatty acid oxidation to support skeletal muscle development.

  • Elite Sarms – Cardio Shred® (Cardarine or GW0742) works by stimulating the catabolic pathways that are activated when we do our cardio exercises. Research results show a substantial increase on specific consumption of fatty acids and reduction of glucose utilization, which holds great promise in treating obesity and diminishing extra fat stores.

  • Elite Sarms – Cardio Shred® burns fat, converting body fat to glucose to further the growth of skeletal muscles; it does all this without crashing blood sugar levels or overstimulating the adrenals and CNS. Studies also demonstrate that Cardarine/GW0742 efficiently enhances physical endurance therefore delaying exhaustion during training.

Other Intel Sources:

https://www.ncbi.nlm.nih.gov/pubmed/24860193

https://www.ncbi.nlm.nih.gov/pubmed/18541602

https://www.ncbi.nlm.nih.gov/pubmed/25943561

https://www.ncbi.nlm.nih.gov/pubmed/21363937

https://www.ncbi.nlm.nih.gov/pubmed/27706103

https://www.ncbi.nlm.nih.gov/pubmed/22460951

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Recovery and Sports Performance – What Tools are the most Effective?

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

The Recovery Principle


Scheduling recovery practices into any training and exercise program is essential to high-level performance across the board. For athletes and recreational fitness lovers alike, building in a recovery program into one’s weekly fitness routine allows the body to replenish energy stores, optimise muscle synthesis, and repair damaged tissues.

Below we will discuss some of the most effective Body Recovery methods the Elite Sarms team have found to be most effective along the way in their fitness and wellness journey’s. Let’s dive in;

Your Post-Workout Regimen – The most important recovery window


Stretching. It is vital to include stretching as a gentle calming routine for the body to counterbalance high-intensity workouts. Full-body stretches helps ease tension and tightness which relieves pain and expedites recovery from any type of physical activity.

Stretching also increases blood flow and aids in the delivery of nutrients and oxygen to sore muscles, preventing injury during and after workouts, while increasing joint mobility and range of motion for better performance.


Foam rolling. Foam rolling is a type of self-massage that allows you to alleviate tightness or trigger points —which are dense muscle knots in the fascia — by leaning into a foam roller and ‘rolling out’ tight muscles and joints.

Foam rolling helps injury prevention by retaining muscle length and alleviating tension and tightness before it can build into an overuse injury. This simple routine also increases blood flow and elasticity in the body’s connective tissues namely the muscles, joints, and fascia – which facilitates mobility, relaxation, and athletic output.


Cryotherapy. Stands for cold-therapy. By incorporating cryotherapy into your post-workout routine, you can provide immediate and longer-term results that will help you feel less pain, have tighter skin, and reduce the inflammatory process – speeding up the recovery process.

The practice of using very cold temperatures to treat pain and feel energized can be traced back to ancient times with practices carried out like ice-pool plunging, which were part of a holistic treatment program to stimulate the immune system, build stamina and avoid disease.

This ancient technology has since been greatly rediscovered in todays society as to the powerful health benefits of exposing the body to extreme temperatures for short periods of time to active the CNS (central nervous system) and immune system as well as move stagnant energy throughout the entire body – including blood, minerals and nutrients.

As inflammation is a major issue for athletes and fitness enthusiasts alike, many will turn to ice baths and cryotherapy creams to diminish muscle soreness and accelerate tissue recovery as this is an effective recovery method proven since ancient times.

Beneficial Supplements and Sarms for Recovery


Whey Protein Isolates. WPIs are concentrated, fast-absorbing proteins that supply the muscles after a workout with amino acids, particularly BCAAs needed to repair and grow muscles. Studies have proven, the sooner you can consume whey protein following your workout, the better, given its a clean WPI source.

Healthy Fats. Consuming Omega-3s – EPA and DHA, found in fish oil supplements or fatty fish like salmon, algae and krill can help offset free radical damage produced during strenuous training. They act as anti-inflammatory agents, while keeping the arteries clear and maintaining efficient blood flow to the muscles, and even the brain.

Curcumin and CBD. Cannabidiol works by interacting with the body’s endocannabinoid system and regulating receptor activity, resulting in significant reduction of inflammation and pain. Curcumin, the active component of Turmeric, have many scientifically proven recovery and health benefits due to its potent ant-inflammatory and anti-oxidant properties.

Blending the two may help the fitness person to reap numerous benefits from this synergistic pair including pain and stress relief and faster muscle recovery.


Selective Androgen Receptor Modulators or SARMs. These novel compounds are simply one of the greatest milestones in the Health and Fitness industry.

The key feature of SARMS is their high selectivity, allowing them to target muscles, bones and connective tissues specifically resulting in accelerated recovery and optimal muscle and fitness improvements. Below we take a closer look at Elite Sarms and their specific recovery qualities:

  • Decavar® (MK-2866) – Research studies on Decavar® have repeatedly proven its impressive rapid repair and recovery boosting abilities on connective tissues and skeletal muscle.Decavar® – works great in restoring sore muscles and even exceeds expectations in repairing torn rotator cuffs, stretched ligaments and even fractures!

    Decavar®’s – restorative properties repair damaged tissues and re-establish functionality at a much faster rate.

  • Physique 400® (LGD 4033) – Clinical trials show LGD 4033’s ability to increase strength levels, improve lean muscle mass, and enhance vascularity which improves the restoration of muscle after physical activity.Physique 400® (LGD 4033) had also shown to prevent muscle and bone wasting on test volunteers with functional limitations due to injury, illness or aging.

  • Stanazine® (S4) – A number of studies on SARMs, support Stanazine®’s restorative effects on lean muscle mass. Moreover, results suggest an increase in muscle strength, therefore ensuring its protection when cutting down calorie intake and/or intensive physical training.

  • Tight® (Rad 140) – More popularly known as the ‘nootropic’ among the SARMs range, Tight® (Rad 140) is a reliable post-workout supplement thanks to its muscle strengthening and bulking prowess. Tight® (Rad 140) immensely improves stamina and endurance during high-intensity training allowing for naturally faster recovery.


Intel Sources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4111291/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7528560/

https://pubmed.ncbi.nlm.nih.gov/22459616/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4018048/

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Elite Sarms paired with TRAINING!

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What type of training will work best with the Elite Sarm Athletic Performance products? We get this question a lot from you guys! Therefore in this Blog we will investigate the Athletic Performance Sarms and dive into what type of training will best activate each Sarm to give you the best performance results.

To investigate this topic we are going to be reviewing the Elite Sarms Athletic Performance products range, which includes:

– Cardio Shred®
– Hyper Lean®
– Decavar®
– Tight®
– GH Pep®

Our athletic performance products work to promote two main areas:

1. Cardiovascular Improvement with sarms

– Cardio Shred® and;
– Hyper Lean®

and;

2. Muscle/Connective Tissue Repair and Strengthening with sarms

– Decavar®
– Tight® and;
– GH Pep®

Different training styles will work better than others in conjunction with the 5 athletic performance Sarms. For example Cardio Shred® activates receptor sites inside muscle that induces the formation of Type I muscle fibres – the type of muscle fibres that are normally developed only after countless hours of rigorous cardio-endurance training. Whereas, GH Pep® amplifies your bodies natural growth hormone pulsations, inducing rapid growth and repair of collagen – the main component in connective tissue. Athletic performance is dependant on performing during every training session and during live events and therefore injury prevention is key to every single athlete. Developing strong connective tissue is necessary for improved; strength, power, agility and speed, meanwhile building muscle mass takes a back seat when it comes to athletic performance.

Partaking in any of the training styles or sports listed below either in training or competition, will activate the Elite Sarm and allow one to experience the product working at is full potential – due to the sarms design and what specific effect is has on the body.

Let’s dive a little deeper into each Athletic Performance Sarm and the training styles or sports that are best suited to the product and why….

CARDIO SHRED® (GW0742)


Key Feature: O2 (Cardiovascular) Endurance. Cardio Shred’s active compound GW0742 is a PPARδ receptor agonist. By activating the PPARδ receptor, Cardio Shred® begins to elicit physical changes in the body as though one has been carrying out consistent cardiovascular training. Of course this effect is drastically amplified when one applies actual consistent cardio training into their workout regime.

Research revealed that GW0742 combined with cardiovascular exercise created a synergistic increase in oxidative myofibers and running endurance. Oxidative myofibers are muscle fibres that are slow-twitch fibers, which are characterised as muscles with long contraction duration, associated with endurance. It is through this improvement in the bodies muscle fibre makeup by enhancing the growth and number of endurance fibres, one is able to perform aerobic activities at greater intensities and for a longer duration!

– Marathon/Long distance running
– Triathalon
– Cycling
– Iron man
– Rowing (long distances)
– MMA (cardio endurance)
– Boxing (cardio endurance)
– Football (soccer)
– AFL

Source: https://pubmed.ncbi.nlm.nih.gov/18674809/ (increased oxidative myofibers)
Source: https://courses.lumenlearning.com/suny-fitness/chapter/types-of-skeletal-muscle-fibers/(aerobic respiration to fuel muscle contractions)

HYPER LEAN® (SR9000)


Key Feature: Metabolic Conditioning. Hyper Lean®s active compound SR9009 has the incredible feature of increasing skeletal muscle mitochondria cells while at the same time repairing damaged mitochondria cells and detoxing dead ones. This results in the bodies ability to move high intensity work (exercise) through the body at a faster rate. In sports physiology terms this is referred to as; metabolic conditioning and is the core ingredient behind programs such as Crossfit, which combines Olympic lifting and Power Lifts with high intensity cardiovascular activities.

By improving the amount of energy producing cells (mitochondria) in muscles, Hyper Lean® is able to allow one to perform at higher intensities while at the same time requiring shorter rest due to the overall increase in the bodies metabolic activity. This makes the SR9009 compound perfect for those partaking in sports that have high intensity intervals of work followed by short rest periods such as: Boxing, MMA, Rugby League/Union or Crossfit.

– All Styles of HIIT (high intensity interval training)
– Crossfit
– Sprinting
– Rowing (shorter distances)
– MMA (metabolic conditioning)
– Boxing (metabolic conditioning)
– Rugby League/Union
– NFL
– Netball
– Basketball
– Indoor Cricket

DECAVAR® (MK2866)


Key Feature: Active Muscular Recovery. Decavar® has amazing repairing capabilities. The active compound MK2866 has Androgen Receptor (AR) activity that results in a drastic increase in blood and nutrients being transported to the working muscles. This results in fast active recovery and increased muscular endurance, making it perfect for sports like Rock Climbing or Ninja Warrior style training, where the body and muscles need to be actively recovering fast in order to perform better in the sport.


– Rock Climbing
– Ninja Warrior
– Crossfit
– MMA

TIGHT® (RAD140)


Key Feature: Testosterone-like Environment. The use of testosterone in sports has long been documented. But why would having high levels of testosterone be an advantage to an athlete in a sport where having big muscles doesn’t benefit them? The answer, is in the modulation of the Androgen Receptor (AR). Testosterone works by synthetically increasing testosterone levels in the body – which then leads to activation of the bodies AR sites increasing the rate of muscle, bone and connective tissue repair.

Sarms are special compounds that bypass the hormonal system altogether and instead work directly on modulating the Androgen Receptor sites. In the case of RAD140, the AR modulation caused by this compound is virtually identical to the modulation on the AR caused by testosterone mg for mg with RAD140. This means that one can receive the exact same physiological athletic benefits of a normal-range dosage of testosterone by supplementing RAD140 while carrying out strength and power based activities.

– Bodybuilding
– Power Lifting
– Olympic Lifting
– MMA
– Boxing
– NFL
– Shot Put, Discus, Javelin


GH PEP® (MK677)


Key Feature: Increased Growth Hormone levels. MK677 is a growth hormone secretagogue. This means the compound increases the amount of natural growth hormone that pulses into the blood – leading to higher levels of the hormone throughout the body.

Growth hormone regulates the rate of repair of muscle and connective tissue including; cartilage, bone, tendons, ligaments and skin. These connective tissues are responsible for athletic strength, power, speed and agility. As MK677 works directly on these sites, athletes involved in sports that require high levels of strength, power, speed and agility will greatly benefit from the connective tissue fortifying effects of MK677.

– Bodybuilding
– Powerlifting
– Olympic Lifting
– MMA (power)
– Boxing (power)
– NFL
– Shot Put, Discus, Javelin
– Ninja Warrior

Sources: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2657499/#:~:text=Athletes%20and%20bodybuilders%20claim%20that,part%20in%20major%20sports%20events. (athletes and HGH)


THE WRAP

As you can see from the information above, Elite Sarms can be of huge benefit to the beginner up to the advanced athlete. Getting better at any sport requires the ability to be able to perform at your best in each training session, remain injury free and to repair effectively after each training session or live competition. Thankfully, there are 5 Elite Sarm Athletic Performance SuperStars that exist for athletes like you out there, to take your cardio endurance, speed, power, strength and agility to new levels. We exist to help you push the limits of your own potential to manifest your best athletic version to come!

Other INTEL Sources:

– https://nectac.org/cardarine-gw501516/

– https://en.wikipedia.org/wiki/Collagen#:~:text=As%20the%20main%20component%20of,known%20as%20a%20collagen%20helix. (Collagen)

– https://www.livescience.com/32601-does-human-growth-hormone-really-help-athletes.html#:~:text=Now%2C%20a%20new%20study%20has,reproduction%20and%20promotes%20physical%20growth.(HGH and improved athletic performance)

– https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2657499/#:~:text=Athletes%20and%20bodybuilders%20claim%20that,part%20in%20major%20sports%20events.

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How Sarms effect Athletic Performance

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In this ES INTEL Blog we are exploring how Sarms effect Athletic Performance and their role in helping the body reach higher levels of athleticism – in speed, strength, explosive power, aerobic and anaerobic endurance.

In Elite Sarms we break down Athletic Performance into 3 main categories. They include:

1. Strength & Power

2. Muscular Endurance

3. Cardio Endurance

We believe that when an athlete reaches a high level of all 3 categories listed above, they become a fully rounded athlete. Fortunately the athletic performance Sarms in our range target and activate the areas of the body responsible for muscular strength and power, muscular endurance and cardiovascular endurance.

STRENGTH AND POWER – ELITE SARMS

The Elite Sarms products that activate the androgen receptor sites in the body responsible for the amplification of strength and power are:

Decavar® (MK2866) is one of our best products for both males and females increasing total strength. This is due to the powerful action of Decavar® on muscle, bone and supporting tissues including the myofascial sheath Androgen Receptor (AR) sites.

Physique 400® (LGD4033) is the next contender in the Strength and Power category. This comes from its rapid muscle building properties. Combining this product along with the major lifts; deadlift, squat, bench press and shoulder press will result in fast muscle growth and connective tissue adaption, leading to great strength and power gains.

Finally, our product Tight® (RAD140) is a Sarm that completes both tasks of increasing strength and building muscle, having a major effect on power and strength

Of course, these Elite Sarms will amplify your strength and power – when the correct stimulus of weight, repetition and repetition tempo (time of eccentric and concentric portions of a movement) and rest are applied to the body via quality training and recovery – both of which Elite Sarms assist.

MUSCULAR ENDURANCE – ELITE SARMS

If Muscular Endurance is your main focus the following Elite Sarms products that are best suited for this Athletic Performance task include:


Stanazine® (S4) has been compared to the compound Winstrol in its athletic enhancement abilities. Due to its powerful activation of muscle and bone Androgen Receptor (AR). This product provides blood flow and nutrients to the muscles to assist in increasing muscular endurance.


Decavar® (MK2866) is best known for is rapid muscle repairing properties. It is this factor that makes Decavar® a powerful muscular endurance enhancer.

Finally, Hyper Lean® (SR9009) has proven in studies to increase the mitochondria in skeletal muscle. This means more energy and waste products caused by fatiguing muscles can be shuttled through the body quicker resulting in greater muscular endurance over time.

CARDIO ENDURANCE – ELITE SARMS

If Cardio Endurance is your main Athletic Performance focus the best Elite Sarms products for this include:

Cardio Shred® (Cardarine) is dubbed exercise in a bottle because it mimics the effects of cardiovascular exercise creating the environment inside the body compared to someone training cardio at high intensities. When Cardio training is combined with this product, then cardio endurance is even greater enhanced.

Hyper Lean® (SR9009) works by increasing mitochondria counts in skeletal muscle. Mitochondria are termed the powerhouse of the cell and provide most of the cells energy. They are directly linked to our metabolism and therefore in exercise, this increase in mitochondria leads to an increase in metabolism meaning recovery times between intense exercise sets drastically reduces and cardio endurance increases.

ELITE SARMS & ATHLETIC PERFORMANCE PHYSIOLOGY

When you get down to the core foundations of what athletic performance is – I mean, all the way down, it basically occurs through 2 core events:

1. Physical stimulus is applied to the body

2. Adaption to physical stimulus occurs

As we all know, athletes aren’t just born athletes. Athletes may be born with a passion for a specific sport and may also possess faster adaption to certain physical stimulus which makes them ‘more talented’ in a certain sport. However as we’ve all experienced at some point in our lives, as we train for something, we get better at it. We have to apply new physical stimulus to our body and then our body adapts to that stimulus and then we repeat this process over and over.

Now enter Elite Sarms. Elite Sarms make the COMMUNICATION between the androgen receptor (AR) and the tissues of the body ‘clearer’, ‘louder’ and ‘faster’. What this means is when we apply physical stimulus to the body in the form of cardiovascular training, muscular endurance, agility, strength, power and/or explosive power then the body is able to adapt drastically faster as well as repair drastically faster because the Signals from the AR to the tissues being stimulated is faster, stronger and clearer.

Sarms allow one to progress in any chosen athletic endeavour at a faster pace with a significantly lower chance of injury or overtraining – which leads to even faster athletic progress. As you can see Elite Sarms don’t do the work for you, however they create the perfect environment for the work you do to be expressed at its full potential inside and outside your body.

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How to Body Re-Comp Through Eating Food

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Note: Carbohydrate sometimes referred to as carb throughout

When your target is to achieve a very lean and defined physique, your workout routine should be geared towards building strength and muscle mass, and at the same time dieting at either maintenance level or at a calorie deficit to burn fat. This is a vital component that’s commonly overlooked by many people who will instead, not track nutrition and intensify cardio sessions and/or double up the lifting volume to attempt to lean up and get ripped.

What this actually does, overtime is over-train your body which eventually leads to muscle loss due to excess stress and excess cortisol building up in the muscles – cortisol being a muscle destroying hormone produced when the body is under prolonged stress.

When performing numerous workouts and exercises on a regular basis, your body becomes depleted of muscle glycogen from high intensity training. Muscle glycogen is derived from the carbohydrates we eat daily, however, not all carbohydrates are driven into muscle and converted into glycogen. For example, foods such as sweet potato are excellent for topping up muscle glycogen levels because sweet potato is a starchy carbohydrate and when eaten a much larger portion is stored inside muscle compared to other carb sources. If something is eaten that is high in refined sugar, in general, there are 2 things that occur:

1. A tiny portion of the refined sugar is driven into muscle and stored as glycogen

2. Most of the refined sugar is driven into fat cells

Muscle glycogen is the fuel that the body uses when we hit a high intensity in training and if the intensity is high enough, the body will also use lactate. The other fuel the body will use when exercising is fat, but the body will only begin using body fat as a fuel source during aerobic exercise and this occurs when it is performed consecutively for several minutes.

Source: Donovan, C, & Pagliassotti, M. (1998). Quantitative assessment of pathways for lactate disposal in skeletal muscle fiber types. Medicine & Science in Sports & Exercise.


What is tricky about body re-comping (burning fat while building muscle) is when one subjects themselves to a restricted diet – restricted meaning the amount of food consumed is tracked and kept below the maintenance amount of calories per day (a deficit). When on a restricted diet, the body has a harder time recovering from workouts. This is the hardest part about body re-composition – finding the perfect balance for your own biology where your body is in a fat burning state while you are maintaining strength and conditioning.

At this point we have two choices:

1. Maintain your current diet. Introduce advanced scientific supplementation into your current program. These supplements need to cover 2 objectives to actually be effective (to which 99% of all fat burning supplements do not achieve) these are:

a. Create insulin sensitivity so more carbohydrate consumed can be driven into muscle instead of being stored as fat and;

b. Increase metabolism so the body expends more calories

2. The second option is to do what is called Carb Cycling. Now let’s explore this Carb Cycling option a little more:

HOW TO USE YOUR CHEAT MEALS TO BURN FAT AND BUILD MUSCLE!!!

Yes, it is exactly as awesome as it sounds ^^^ Believe it or not, but scientifically you can use cheat meals in a strategic way to burn fat and build muscle. And it goes a little something like this…………..


The Science

By restricting weekly calorie intake below maintenance level while continuing to train at a high level with heavyweight and at a high intensity, the body begins to use up the glycogen that is stored in your muscles. This is called glycogen depletion. You will have experienced the feeling of carbohydrate depletion many times. Basically, if your immune system is not low, you are not getting sick however you have lost energy and motivation to train, then you are most likely overtrained and this will mean that your glycogen stores are depleted, this is the feeling of your entire body being drained. And the solution to this problem is a big ol cheat meal and some rest…. how perfect 😉

You see, in this glycogen depleted state, if you are then to have a cheat meal that is:

1. High in calories
2. High in simple and complex sugars

The sugars in the meal, both simple and complex will be taken up by the carb depleted muscles, the amount depends on the amount of muscle mass the individual has and the person’s biology, however, this process will occur no matter what level of training experience the person is.

This uptake of sugar from the cheat meal and into the muscles nourishes the muscles and creates an anabolic (muscle building) environment in the body. The higher the intensity of the training one carries out will determine the level of carb depletion one experiences and subsequently, the amount of carbohydrate that is re-loaded into the muscle, which will be higher than an untrained person.

Just like any skill though, practice makes perfect and each time you conduct a carb cycle your body gets better and better at it, and that will lead to better results each time you do one.


The Method: This takes place over 3 days…


Part I Choose either basmati rice or sweet potato for your starchy carbohydrate. This will be the main fuel source for your muscles during the 3 day period so you can keep the full-body sessions at a high intensity.

For your diet slightly increase your protein and healthy fats intake however for your carbohydrates with each meal conduct an 80/20 split of 80% vegetables to 20% starchy carbs (sweet potato or rice). It can be any vegetables. Broccoli and cauliflower are excellent vegetable choices to include. I call this the: 2 type carbohydrate protocol

Part II Over the next 3 days, train every muscle group in your entire body in each training session. With each movement, you carry out, keep the weight moderate-heavy around the 8 – 12 repetitions range and do not rest for a set time. Rest only long enough to carry out the next set successfully with intensity. An example training session could include:

*Each movement includes 1-2 light warm-up sets. The number before the word sets is the number of working sets to be completed*

8 – 12 Back Squats x 3 sets
8 – 12 Front Squats x 3 sets
8 – 12 Box Jumps x 3 sets
8 – 12 Deadlifts x 3 sets
8 – 12 Pullups x 3 sets
8 – 12 Chinups x 3 sets
8 – 12 Bench Press x 3 sets
8 – 12 Barbell Shoulder Press x 3 sets
8 – 12 Dumbbell Biceps Curls x 3 sets
8 – 12 Triceps Pulldowns x 3 sets
8 – 12 Dips x 3 sets

Part III This combination of the full-body workout each day, at high set volume with short rest periods combined while being fueled by a small amount of starchy carbs and heaps of vegetables creates physiological magic when it comes to depleting glycogen in the muscles. And remember, this is the end goal – to deplete as much of the glycogen in the muscles in the 3 days. Normally we are consuming more refined carbohydrates in our diet so the muscles never get a chance to fully deplete properly or re-load properly. By trying this for yourself and carrying out the 3 day full-body intensive training and following the 2 type carbohydrate protocol for the 3 days also you will achieve the goal of glycogen depletion.

The Finale On the evening of the 3rd day, you pick your favourite cheat meal and you have a cheat meal – yayyyyyyyyy. The goal here is to have a high-calorie meal that contains some protein, fats and mostly carbohydrates. It could be a burger place, it could be a pizza place it could be Thai food, you pick one that lights you up, that brings out your inner child and that brings you a little bit of excitement each week, so you stay on track and focused the rest of the week. That’s the meal we want to choose for our Carb Re-Feed.

The Carb Re-Feed results in lean muscle tissue creation (glycogen fills the muscle bells), a natural testosterone boost, nourishment and fuel for the muscles and its also a great mood lifter – from neurochemical activation also. It is also excellent for fat burning helping to release stored sugars in fat when one enters the carb depletion phase. Also, by having this cheat meal planned once per week it makes it easier to focus on a good nutrition routine the other 6 days of the week and this goes a very, very long way to successful long-term fat loss results.

Anyhow, when you do have this weekly cheat meal, really enjoy this meal! Don’t feel guilty one minute because if you have completed the Carb Depletion properly, then physiologically your muscles actually NEED the sugar, and to deprive them of that sugar would leave your entire body low on energy, weaker and if it continued for some time eventually muscle loss.

And there you have it folks, this is the science explained of how to body re-comp through eating food. We will go deeper on this subject but for now, this is the ES INTEL investigators signing off. Stay tuned to ES sources for more bio-hacking adventures.


Intel Sources

Donovan, C, & Pagliassotti, M. (1998). Quantitative assessment of pathways for lactate disposal in skeletal muscle fiber types. Medicine & Science in Sports & Exercise.

Gualano, A., Bozza, T., Lopes, D., Roschel, H., Costa, D., Marquezi, L., Benatti, F., & Herbert, J. (2011). Branched-chain amino acids supplementation enhances exercise capacity and lipid oxidation during exercise after muscle glycogen depletion. Journal of Sports Medicine Physical Fitness, 51(1), 82 – 88.

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Growth Hormone – Is your training program optimised for HGH?

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There are specific ways that we can train that signal the body to release high doses of Growth Hormone. This specific training can come in the form of movements, patterns and intensities that can be included into training each week to ensure we are priming our bodies to yield higher Growth Hormone output each week leading to greater health, physique, performance, mood and recovery.

Before we dive into the science of GH Positive training, let’s back up a second, as in case you missed out on the last ES INTEL Blog, you may be wondering, what is the advantage of training in ways that release the most amount of Growth Hormone over other training methods that don’t take hormonal output into account?

The answer is, Growth Hormone, otherwise known as Human Growth Hormone or by its peptide name; somatropin, is one of, if not the most important hormone inside our body. Its main responsibilities include but are not limited to:

– Cellular repair of all the body
– Metabolism management
– Body fat management
– Insulin management
– Signals the body to use stored fat for energy
– Drives glycogen (sugar) into skeletal muscle
– Muscle, protein and collagen growth and regeneration
– Bone mineral fortifying

As you can see from this list, Growth Hormone produced inside our bodies is responsible for the growth, repair and metabolism of the cells inside the body. The higher ones output of Growth Hormone the better that body is at regenerating and the younger the bio-age of that person – with Growth Hormone levels being the major marker when calculating the biological age.

Now let’s get back to The Training that will produce the greatest natural GH output.

3 training styles that have been proven in studies to produce High Growth Hormone output include:

1. HIIT Training

2. 1-3 Reps Compound Lift in the barbell squat, deadlift, barbell bench press and barbell shoulder press

3. Sub 1 minute rest between sets of circuit training (30-35 mins of intense work maximum duration)

So what is the science behind these training technique’s and what causes the physiological response of larger Growth Hormone secretions compare to other styles of training?

1. HIIT – This stands for High Intensity Interval Training. This is where an absolute all-out effort is carried out for a certain movement followed by a rest period – to fully recover – then the all-out effort is repeated again, for sets.

Studies have revealed there is a linear response to growth hormone (GH) secretion and exercise intensity. HIIT training is perfect for high Growth Hormone secretions as it is the Intensity of output that the body is undergoing during an all-out effort that triggers the pineal gland to release GH into the blood. By taking the body into a high intensity and then letting the body fully recover before repeating again creates the trigger to amplify growth hormone output. The higher the intensity we reach within each HIIT interval, the higher the GH secretion we create inside our body and the more the positive effects are felt and seen in the body post exercise.


The Method (How to apply HIIT to your weekly training schedule): We are going to choose Sprinting as our movement of choice for this HIIT Session because it is an activity that includes the activation of all the muscles in the entire body when done at full intensity and also Sprinting it is a great movement to reach an all-out effort with practice, over time.

The Training
1. Warm up sufficiently ensuring the entire lower and upper body is warm and mobile.
2. Create a starting line. Begin about 10m behind your starting line
3. Begin running, then when you hit the starting line go into an all-out sprint for about 7 seconds or 100m. If you have a partner with you, have them time your 7 seconds then mark the distance you reached in the 7 seconds, otherwise carry a marker and drop it around the 7 second mark.
Note: this is an all-out effort and therefore unless we are an Olympic sprinter, majority of humans can only sprint for an all-out effort of around 7 seconds. Beyond this time we will have to slow down and this then defeats the entire purpose of HIIT training
4. After the sprint you time your rest. Rest until you are ready to hit the same intensity for the next sprint. This is usually between 2-3.5 minutes. This is repeated for 4-5 rounds at first. Slowly each week increase your sprint repetitions to up to 8 sprints over a period of around 3-4 weeks. In my experience, no more than 8 all-out sprints need to be carried out to obtain the greatest benefit from HIIT training for the sprint and for the greatest GH release post training it. This will take around 20 minutes and can even be placed before or after a training session.
***Note: This is completely opposite to long-distance running where you preserve your energy to last the distance. When completing an all-out sprint the fast twitch muscle fibres become highly engaged and over time these athletic fibres will develop and strengthen adding more high quality Type II muscle fibres to your lean-muscular physique.

Reference: https://journals.physiology.org/doi/full/10.1152/jappl.2000.89.3.937

2. 1-3 Reps All-Out Effort in the barbell squat, deadlift, barbell bench press or barbell shoulder press

Studies have revealed that it is not only all-out cardio sprints that create high GH output but also all out compound weighted movements performed at maximum effort. Studies concluded that compound weighted movements such as the squat, deadlift, bench press and barbell shoulder press at 90 – 100% of our 1 rep maximum lift in the 1 – 3 repetition range favours the greatest output of Growth Hormone, compared to higher repetition ranges. Basically, as the weight of the lift increases and the effort on the central nervous system, muscles, bones and connective tissue also increases the body responds to this intensity by secreting large amounts of Growth Hormone. You could say it’s the bodies way of rewarding you for making a great effort 🙂

The Method


For this exercise pattern, we are going to choose the Barbell Back Squat. The barbell back squat is a compound movement that activates the glutes, quadriceps, hamstrings, calves, ankles and feet (if completed without shoes). It is an excellent movement for growth hormone activation because we are applying a strong load to the glutes, hamstrings and quads and these are the largest muscle groups in the body. The more muscle fibres that are activated within the movement the higher the stress on the nervous system, the greater the GH output. In this exercise pattern we will complete a pyramid set where we begin at a light weight and high repetition range and then increase the weight each set and decrease the repetitions until we reach a 1 rep maximum lift (with a lil surprise at the end).

The Training


1. Warm up completing 30 body weighted squats. Then, starting with the barbell only complete another 20 repetitions in full range of motion with full control.
2. Complete the Barbell Back Squat with a light weight and do 15 repetitions rest as required. Next increase the weight and move to 12 reps. Rest, then increase the weight and go to 10 repetitions carry this out all the way through, 8, 6, 4 repetitions. Resting as long as required to complete the next set but not exceeding 3 minutes.
***Note: Once you are at 3 repetitions we are going to add another movement as a super set just for the final 3 sets. Its is this extra intensity and activation of the muscle fibres that will ensure a strong GH release once the sets are completed.
4. Complete 3 reps of Barbell Back Squat then super set straight into 20 x Kettle Bell Weighted Squat Jumps (holding a kettlebell squat all the way down past 90 degrees then explode into a jump as high as possible before landing and going straight into the jump again. Repeat for 20 repetitions).
5. Rest for 3 minutes. Then complete the same super set for 2 and then 1 repetitions
6. Try not to spew 😉

Reference: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4562558/

3. Short Rest Period – Sub 1 minute rest between sets of circuit training (30-35 mins of intense work maximum duration)

You may be picking up a theme here with GH focused training. It is the short periods of really high intensity that yield the greatest GH output in the body and allow for more muscle growth and better fat metabolism. It is no surprise then that having rest periods that are just short of your body fully recovering is another training tool that creates high GH output. Again it is this period of intensity, not of initial effort, but of sustained effort while the body has to continue work while not being fully rested that pulls the trigger on high Growth Hormone output during and after the session is completed. In contrast to the mechanical stress created in the 1 – 3 rep compound lift, this training pattern creates metabolic stress which is a high GH output activator.

The Method and Training
1. Carry out a 30 – 35 minute training session where you combine weighted and body weighted movements focusing on 2 muscle groups throughout the entire training session
2. Work in the 60-80% weight range of your 1 rep maximum for each exercise. Carry out 8-10 repetitions for each movement and set. Ensure you are reaching maximum effort by rep 10
3. Conduct intervals where you work for 2 minutes then using a stopwatch rest for just under 1 minute before completing the next work interval
4. Complete 15 – 20 intervals in total or when 35 minutes is completed

Reference: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4562558/

This medium-high intensity circuit training with sub 1 minute rest can be completed up to 3 x per week. Just ensure only 2 or 3 muscle groups maximum are worked during the entire circuit and each muscle group stress only 1 or 2 in one week to ensure cortisol levels remain low and all positive hormones remain elevated and the body is able to regenerate and strengthen effectively.

Whatever your training regime is right now, if you are overlooking any of these high GH Output training staples in your weekly program, then now is the time to add them back in and with consistency. You do not want to miss out the full activation of the most important hormone inside your body on a weekly basis! Growth Hormone is our literal, fountain of youth with its rise and fall determining our bio-age on a daily basis.

Including some or all of these GH Training Elements outlined above into your weekly program, adapted to your current fitness levels with the intention of improvement every week, will have a major positive effect on your overall health, fitness, strength, muscle mass, body fat levels, mood and recovery.

author: Ryan McTeigue
References:
https://journals.physiology.org/doi/full/10.1152/jappl.2000.89.3.937
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4562558/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4562558/

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SCIENCE OF LEAN MUSCLE CREATION & ES Forced Growth Cycle

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Hi crew and welcome to an edition of Elite Sarms INTEL – where we break down the science of training, nutrition and supplementation so you can optimise your results with Elite Sarms products.

In this blog we are going to cover – The Science of Building Lean Muscle.

Perhaps we’ll just be reminding you of some straight forwards facts in these areas, although there may be something new here you can apply. Either way, these Elite Sarms INTEL blogs are designed to cut straight to chase, so that all effort put into nutrition, training and supplementation can lead directly to your goal outcome.

So we understand what the end goal is here, let’s define lean muscle. There is actually no such thing as building ‘lean muscle’, the fact is, one either has low muscle mass up to high muscle mass combined with either high body fat levels or low body fat levels.


So in truth, in order to create ‘lean muscle’ we must focus on building new muscle and reducing body fat levels. This is how the ‘lean muscle’ look is created. With that in mind, let’s look into some hacks we can do in the way of training to stimulate the body into growing new fat free muscle. We’ve put together a simple, yet very effective way to increase your Strength across the major lifts that creates big results toward physique and performance across the: bench press, squat, deadlift and press.

TRAINING : FOR LEAN MUSCLE (FORCED GROWTH CYCLE)


There is a common myth when it comes to weight training, that in order to build the ‘lean muscle’ appearance, that one needs to train in the high repetition range. As we have stated above the ‘lean muscle’ look comes from building new muscle and then reducing body fat levels so the muscle definition can be seen.

When we lift weights in the lower rep ranges 1 – 5 repetitions, done with intensity and focus, we create a strong release of the endogenous (internally produced) hormone – Human Growth Hormone or HGH. If we stick to training only in high repetition ranges too often, there’s a great deal of natural hormone we can rob our bodies from receiving.

Therefore, adding in a 5 x 5 set (5 repetitions at 5 sets with rest between sets to achieve maximum lift each set) of each of the major lifts (bench press, squat, deadlift or overhead press) into your training routine each week sets a solid foundation for new muscle growth.

When we train with a moderate to heavy weight and complete a higher repetition range (12 – 15 reps) the body produces lactic acid and this repetition range is most physiologically suitable for a natural release of testosterone (in both males and females, females however produce around 1/10 of what males naturally produce).

In the training example below we are going to combine both the explosive power and strength of the 5 x 5 rep range with the lactic acid producing 12 – 15 rep range with the movements bench press and dumbbell/cable fly – as an example.


Note: With this training cycle, the major lift can be substituted with either; back squat, front squat, deadlift, barbell press or the bench press. The major lift is supersetted with a second exercise that targets the same muscle group directly, in the lactic acid repetition range. The training cycle goes for a total of 4 weeks.


For Example:

– Deadlift could be suppersetted with Hamstring curls
– Squat could be supersetted with Dumbbell or Barbell Lunges, and;
– Overhead Press could be supersetted with Dumbbell Lateral Fly’s or even Handstand Pushups depending on your skill levels

The point is, to perform the heavy lift to product a strong GH release and then exhaust the muscle into fatigue through the secondary movement/lift creating a strong natural testosterone release.


Method: Warm up with a few sets of light bench press and light dumbbell fly or cable fly. Complete 12 -15 reps each set for both movements until you have oxygenated the body and warmed up the joints. Pick your 5 repetition max weight for the bench and for the dumbbell/cable fly pick a weight where 10 reps is heavy as we are going to push out to 15 reps to create lactic acid in the muscles.

When ready, complete one set of 5 reps of Bench Press. Try and have a spotter so you can do your absolute maximum lift in each set. Without rest, move straight into the dumbell/cable fly and complete 15 repetitions (you will need to really focus on the getting a further 5 reps).

Rest only until you know you can complete the next set, then begin. This is repeated for a total of 5 sets.

This will make up only a section of your training session. It should not take that long, however really focus on each set. The goal here is to increase your 5 rep max lift to 8 repetitions over the 4 weeks and create new muscle growth as well as increasing your strength – which also leads to new muscle.

As mentioned, the training cycle runs for 4 weeks, completed at least once per week and used across any of the major lifts. Conditioned athletes could complete this same cycle 2 x per week on each muscle group.

On the 2nd week you do everything exactly the same and keep the bench press weight the same, except you increase by 1 repetition on the bench press to 6 reps, the 3rd week – 7 reps and finally on the 4th week – 8 reps. Each week you do try and increase the weight on the dumbbell/cable fly, while keeping the rep range at 15 reps. See the table below for an example of the exercise split.

ELITE SARMS – FORCED GROWTH CYCLE


Ensure you record the weight you complete each week so when you go to complete this 4 week cycle again your goal is to lift heavier than the last Forced Growth Cycle.

To get the best result with this training cycle – there are two of our products that stand-out in the creation of new muscle in our range: Elite Sarms Decavar (MK-2866) and GH Pep (MK-677). These two are powerful products just on their own, but when stacked together they create an even more powerful synergistic effect on lean muscle creation.

Elite Sarms – Decavar (MK-2866) amplifies the speed of repair of muscle cells as well as increasing nitrogen and flushing fresh blood and nutrients into the muscles, creating a perfect environment for new muscle growth. Whereas, Elite Sarms – GH Pep (MK-677) triggers the endogenous release of your bodies own growth hormone which leads to an increase in protein synthesis throughout the entire body resulting in improvements in: skin, eyes, hair, nails, muscle, connective tissue and bones, while simultaneously reducing body fat levels.

Stay tuned for the next Elite Sarms article where we dive into more science Hacks for Lean Muscle Growth.

– ES Team

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LET’S HEAT THINGS UP THIS SUMMER

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Have you hit a plateau in your training regime? Have your workouts become boring and lengthy? As we get deeper into the season of heat, the next step from dieting for weight loss is to gain momentum with your training. Here, we will discuss alternative ways of training to reach any aesthetic goal.

Let’s get moving with HIIT!

If done right, an intense focused session of this training should take about 30 minutes including your rest intervals and your body will naturally burn fat for the rest of the day; this routine is called High-Intensity Interval Training otherwise known as HIIT. A workout that is time efficient, an ideal way for a productive day including enjoying our summer days without spending most of our times in the gym or running around all-day without showing any results.

One of the reasons why this workout is effective is what they call EPOC or Excessive Post-Exercise Oxygen Consumption. Due to the fast-paced workout is done within a short time you will be out of breath, excessive sweat, and that good ol’ muscle tear sensation. Once the workout is over and you are back into your daily routine, your body’s metabolism can continue to burn more calories than when at a complete slumber or rest from the night before. This is because the amount of oxygen required to restore your body to its normal state takes time. That is why the resting level of metabolic function burns calories as oxygen travels back throughout your body for restoration.

The most important step before beginning this workout is warm-up. This only takes about 5 to 10 minutes to ease your breathing and muscles in tune before giving it an intense shock without any obstacles and injuries in the long run. The beauty of this routine is that it can be done both outdoors and indoors. Here are a few basic workouts for any beginners:

Catabolic workouts you can use a track (*highly recommended), cycling, which can be done both outdoors or indoors. As for indoor based: treadmill, elliptical, and/or inclines.

  • One lap of jog gets your heart pumping, steady breathing and leg muscles going.
  • Sprint for a 100 metres as a start for day 1. (Increase these lengths only as your body can permits to its limit)
  • Take a day break and make it interval, as this workout can be done within 30 to 45 minutes at a maximum.

Anabolic workouts can also be done both outdoors or indoors, kettlebells, sandbags, or bodyweight lifts.

  • Simple weights from lightest to heaviest at your maximum stretch
  • Make sure to keep lifts to the same amount on each rep, the weight increases as much as needed until your maximum rep.
  • Give yourself at 10 seconds of breathing in between reps, this method can also be done within 30 to 45 minutes

This is a workout method that is a two-birds-one-stone where not only you are burning all the unwanted fat from summer delicacies but also work on your muscles especially on your glutes and hamstrings as it is a full body workout. Give yourself a whole week of catabolic and anabolic for the following week. This is recommended with a partner to get the best results as this method of workout is easy to talk yourself out of. But done right, rest assured it is the best workout you have ever done.

Time for Power Hour with Texas Method

One of the most common workouts we see at the regular gym, or cross fits is Power Lifting.

We always like to show off our shoulders, biceps, triceps, and traps especially this time of the year. Avid powerlifters tend to stagnate without any recovery process done along the way. There are some that overdo these lifts with little to no success of refined muscle build up. The most efficient lift known to get the best results is the Texas Method Powerlifting.

This balances the stress of increased weight and varied volume with adequate recovery time so that intermediate lifters will progress for an extended period of time.

This method consists of a three day per-week. Here is an overview example of the week regarding squats with weights:

  • Mondays are for high volume which means to lift at your limit of weight and goes up from there with at 10 intervals, and 30 reps per interval.
  • Wednesdays are active recovery which means increase maximum weight but add more batch of reps for 5 intervals.
  • Fridays are high intensity start on your maximum weight of say 315lbs for 20 reps, rest, 275lbs for 20 reps, rest, finally 225lbs for 20 reps, call it a day and recovery at home.
  • Deadlifts are only done at least twice in a week, as it does not have a recovery phase. There will be less results when overdoing it, and may result in injury.

The Texas Method is very simple in terms of the number of exercises. It is based on an increase in the loading weights of the basic structural exercises, not in the number of different ways you can perform a triceps down. Successful weight lifters or body builders works with effectiveness rather than complexity, and most importantly this progress manifest through proper diet, rest and sleep.

Mobility training and healthy recovery

There is one last training that will help you ease intensity after the first two methods and give yourself a break. Ideally, to end the day with light workouts or stretches like Hot Yoga. This gives your body some more flexibility after recovering from tearing any muscle from lifts done during the week.

Always remember:

  • to rest with proper posture in bed and sleep at a decent time for a good amount of hours (7-8 hours)
  • to make sure to put ice on any areas you have some sort of sore
  • to compress your body with some light massages
  • to elevate your lower body, feet up when laying down or sitting

Finally, consider Epsom salt baths with essential oils to build your mind and soul in preparation for another day or another week to maintain momentum and motivation.

These workouts is not filling up most of your time focusing on just shaping up your body exercising. Elite SARMS encourages everyone with these provided workout methods and supplements to live a better day to day lifestyle in the most efficient way. Be able to stay healthy and enjoy life through mind, body and soul.

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THE FOUNDATIONS OF MUSCLE BUILDING HEALTH & FITNESS

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These days you are only a quick Google search away from being drowned by an overwhelming amount of information in regards to building muscle and reaching your training goals. Amidst this sea of confusing information it is easy to lose direction – however this month we are here to bring you back to basics and keep you swimming all the way to reach your training goals! Let us go back to school briefly and explore the foundations of training which when done right, make muscle gain and fat loss simple!

Firstly, protein, protein, PROTEIN! You can’t build big muscles without an adequate supply! Think of building muscle as building a house, protein brick by protein brick. Each protein brick is important to make this house big and strong. As a guide, aim for one gram of protein per kg of body weight a day (less active people need less) and that should be spread out over five or six small meals per day. Eating more frequently but in smaller portions requires discipline, however it will keep your body’s metabolism firing and your mind sharp.

Carbohydrates – friends not foes! Good carbohydrates provide long lasting energy and make a perfect pre-workout meal. We need good carbs to fuel our bodies during exercise and perform to our best, and also to prevent this energy being sapped from protein or muscles. Additionally, a common mistake made is not supplying the body with enough good fats. Good fats are an important factor in growth. A perfect example of this is when bodybuilders diet down for a show. During this period, they are limiting their good fat intake to achieve that super lean stage look. However, during this time they also stop developing muscle. Supply your body with what it needs – a Ferrari won’t run without fuel in the tank.

Sleep in! Sleep is when your body heals and regenerates itself. During sleep, most of your hormones, such as growth hormones and testosterone, are released into your system, allowing your body to recover and grow. The number one overlooked factor in building a better body is rest. Make sure you take your rest day or days seriously! Nutrients and recovery will help you become bigger, stronger and injury free.

Have another drink! And no we don’t mean alcohol, we’re talking about WATER! Water comprises up to 70% of the body and if you are dehydrated, your muscle size suffers as well. One third of muscle construction is water. So, drink up!

And finally, SUPPLEMENTS! The topic we love the most. Why? Because quite simply, supplements work if you work! It’s science. If we are eating correctly and training with intensity there will be results. However sometimes those results can be slow and very hard to achieve even with the right ingredients. This is where SARMs come onto the scene and speed up the process. SARMs have the ability to rapidly repair, strengthen and optimise muscle tissue upon being stimulated by training, it’s like grouping multiple high-intensity workouts into one session from a results perspective.

We are excited about the results from SARMs because you can see and feel the difference even after just a 4 week cycle. SARMs will enhance muscle growth, endurance and shed fat faster than any other supplements on the market. Finally, remember to constantly challenge yourself by adding different movements, new exercises, heavier weights and shock your body in a good way with a new routine. If you’re performing something you always do, train harder and faster, aiming to do better than you did the last time. And most importantly, have fun and enjoy the journey!