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ARTICLES
Weighted Ab Exercises: 3 Simple Movements
When people start their fitness journey, getting well-developed abs is usually one of the main goals. I was no different. Looking back, I used to do a ton of crunches in the hopes of getting ripped abs. But I did all of this without putting enough thought into my...
Training Frequency: What is the best workout split?
In the past two articles, we have looked into training volume and intensity. Based on these articles, we now know that most people should train every muscle group with about 10-20 sets per week in a 5-15 rep range. If you get this right, you will experience...
Training Intensity: Best Rep Range For Muscle Growth
Introduction In the previous blog post, we've looked into training volume and muscle growth. The main takeaway was that training every muscle group with about 10-20 sets per week is a good starting point for muscle growth. But as you can imagine, just how many plain...
Weighted Ab Exercises: 3 Simple Movements
When people start their fitness journey, getting well-developed abs is usually one of the main goals. I was no different. Looking back, I used to do a ton of crunches in the hopes of getting ripped abs. But I did all of this without putting enough thought into my...
Training Frequency: What is the best workout split?
In the past two articles, we have looked into training volume and intensity. Based on these articles, we now know that most people should train every muscle group with about 10-20 sets per week in a 5-15 rep range. If you get this right, you will experience...
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![🌮 Science-Based Tips To Reduce Hunger
One of the common struggles during a fat loss phase is not feeling satisfied after your meals. In today's post, I will give you 3 practical tips to create more filling meals and make your fat loss phase a more manageable one. Swipe left for more.
The first tip is to incorporate more foods with a low energy density like vegetables and whole grains. One of the body's main signs to signal satiety to the brain is the degree to which the tissues in your stomach stretch [1]. So the higher the volume of the foods you eat, the more you are able to fill up your gut and feel satisfied. This helps explain why high-volume foods like potatoes, beans, and vegetables help you feel satisfied without having to consume a lot of calories.
Even though the research has been mixed lately on this topic, having an elevated protein intake generally also helps you feel more satisfied while in a calorie deficit [2]. A classic example of this is a 2005 study [3]. When the participants increased their protein from 15 to 30% of daily calorie intake, hunger decreased and their calorie intake dropped. But not all protein sources are equally filling. Liquid protein sources like shakes may not make you feel very satisfied [4]. Opt for solid protein sources that are higher in volume.
Thirdly, we got eating pace. Individuals that take their time and sit down when they eat, usually feel more satisfied without eating more calories [5]. Eating slower also promotes more mindful eating. If you rush through a meal, you may not be as aware of how much and what you are eating.
As a final perspective, regardless of how you design your meals, if your calorie intake is extremely low, you will continue to feel hungry most of the time. This is why if you often feel very hungry, it's a good idea to raise your calorie intake and purposely aim for a slower rate of fat loss. Often it's better to lose fat at a slower pace so that you can stay more consistent in the long-term and because of the consistency also get better results.
📚 See the last slide for scientific references!](https://www.iwannaburnfat.com/wp-content/plugins/instagram-feed-pro/img/placeholder.png)
🌮 Science-Based Tips To Reduce Hunger
One of the common struggles during a fat loss phase is not feeling satisfied after your meals. In today's post, I will give you 3 practical tips to create more filling meals and make your fat loss phase a more manageable one. Swipe left for more.
The first tip is to incorporate more foods with a low energy density like vegetables and whole grains. One of the body's main signs to signal satiety to the brain is the degree to which the tissues in your stomach stretch [1]. So the higher the volume of the foods you eat, the more you are able to fill up your gut and feel satisfied. This helps explain why high-volume foods like potatoes, beans, and vegetables help you feel satisfied without having to consume a lot of calories.
Even though the research has been mixed lately on this topic, having an elevated protein intake generally also helps you feel more satisfied while in a calorie deficit [2]. A classic example of this is a 2005 study [3]. When the participants increased their protein from 15 to 30% of daily calorie intake, hunger decreased and their calorie intake dropped. But not all protein sources are equally filling. Liquid protein sources like shakes may not make you feel very satisfied [4]. Opt for solid protein sources that are higher in volume.
Thirdly, we got eating pace. Individuals that take their time and sit down when they eat, usually feel more satisfied without eating more calories [5]. Eating slower also promotes more mindful eating. If you rush through a meal, you may not be as aware of how much and what you are eating.
As a final perspective, regardless of how you design your meals, if your calorie intake is extremely low, you will continue to feel hungry most of the time. This is why if you often feel very hungry, it's a good idea to raise your calorie intake and purposely aim for a slower rate of fat loss. Often it's better to lose fat at a slower pace so that you can stay more consistent in the long-term and because of the consistency also get better results.
📚 See the last slide for scientific references!
⚡Do you want to get more out of your T-Bar Rows? Then here you have 2 quick tips!
First, make sure you bend over properly during a T-Bar Row. If you stand mostly upright, the range of motion is going to be limited and you won't be able to fully stretch your lats. Keeping the upper body almost parallel to the floor will also for the best back stimulation.
Secondly, maintain a power stance by keeping a wide stance. If you keep the feet close to each other, it will be hard to maintain a neutral spine as you bend forward and you pull from a weak foundation. So keep a wide stance an pull the weight up forcefully.
⏰ How long can you go without training before you start losing muscle?
In a 2017 study, taking a training break for a full 2 weeks did not result in any muscle loss in trained individuals [1]. So if you have some summer trips coming up and may not be able to train for a week, it's not the end of the world.
Other research even found that training breaks for up to 3 weeks do not cause muscle loss [2]. So you don't lose muscle overnight. You may feel a tiny bit weaker after taking more than a week off because you lost some training momentum.
But you won't lose any significant muscle during your summer trip if the break doesn't last much longer than 2 weeks.
📚 Scientific References:
1. Hwang, Paul S., et al. "Resistance training–induced elevations in muscular strength in trained men are maintained after 2 weeks of detraining and not differentially affected by whey protein supplementation." Journal of strength and conditioning research 31.4 (2017): 869-881.
2. Fisher, J., Steele, J., & Smith, D. (2013). EVIDENCE-BASED RESISTANCE TRAINING RECOMMENDATIONS FOR MUSCULAR HYPERTROPHY. Medicina Sportiva, 17(4).
⚡About Training Volume
There are several definitions for training volume. But for those training in mostly moderate rep ranges (using 6+ repetitions per set), training volume can be practically defined as the number of challenging sets per muscle group in a week [1]. So if you train your chest with 15 sets in a training week, your "chest volume" can be considered 15 sets.
Research shows that there's a dose-response relationship between volume and muscle growth [2]. This means that, up to a certain point, more volume results in more muscle growth [3]. But this doesn't mean you can increase volume indefinitely and expect greater muscle growth. If you train with more volume than you can recover from, your fatigue levels will be too high and your training will suffer. As a starting point for most lifters, I like to use the volume recommendations that you can see on the 3rd slide of this post.
As you see, I suggest most people train the major muscle groups with about 10-20 sets per week. This is a big-picture view of the concept "Training Volume". For more details regarding volume, I suggest you check my YouTube channel (link in bio), as I have a few "Training Programming" guides that will help you with determining your desired training volume💪🏼
📚 References:
1. Baz-Valle, E., Fontes-Villalba, M., & Santos-Concejero, J. (2021). Total number of sets as a training volume quantification method for muscle hypertrophy: a systematic review. The Journal of Strength & Conditioning Research, 35(3), 870-878.
2. Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. Journal of sports sciences, 35(11), 1073-1082.
3. Schoenfeld, B., & Grgic, J. (2018). Evidence-based guidelines for resistance training volume to maximize muscle hypertrophy. Strength & Conditioning Journal, 40(4), 107-112.
Do you experience low-back discomfort while doing the Overhead Press? Then check this out!
Instead of letting your lower back round while performing the Overhead Press, squeeze your glutes together and maintain a plank position with your core.
Squeezing your glutes together while doing the Overhead Press creates a stable foundation to press from. If you keep the glutes relaxed and maintain a rounded back, the back will take some unnecessary stress.
🔑 How To Grow Your Shoulders (in 3 simple steps)
First, make sure you incorporate a challenging Shoulder Press variation into your routine. This will help you target the mostly the front deltoid region.
Secondly, also incorporate a Side Raise in your routine to train Vertical Shoulder Abduction. This will engage mostly the side deltoid head.
Thirdly, we also want an isolation lift for the Rear Deltoid. Something like a Rear Delt Fly is a good option to make sure that also the backside of the shoulders is well challenged.
I typically would not incorporate a Front Raise in the program of my clients since also with push exercises like the Bench Press, Dips, and Chest Flyes the front deltoids get some stimulation.