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ARTICLES

Training Volume: How many sets per muscle group?

Training Volume: How many sets per muscle group?

The internet is full of "muscle-building" routines you can follow. But all these routines have one major drawback: they are not tailored to your individual training experience, preferences, and lifestyle. To help you design your own training program, I'm launching a...

Repeated Bout Effect: Why You No Longer Get Sore

Repeated Bout Effect: Why You No Longer Get Sore

Imagine not training for 2-3 weeks and then getting back into the gym by performing a heavy leg day. You probably already can feel your sore legs cramping up while walking up the stairs. But now imagine that same leg day after 3 months of consistency in which you were...

Training Volume: How many sets per muscle group?

Training Volume: How many sets per muscle group?

The internet is full of "muscle-building" routines you can follow. But all these routines have one major drawback: they are not tailored to your individual training experience, preferences, and lifestyle. To help you design your own training program, I'm launching a...

@iWannaBurnFat ON INSTAGRAM

🧋Detox diets have gained popularity the past few years. Typically, these "detoxes" involve only drinking a set of smoothies/juices for a few days up to a week, with no other meals. But there is no compelling evidence to suggest that detox diets improve toxin elimination or realize long-term fat loss [1].
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The human body has built-in systems through which it eliminates the toxins in your body with the help of your kidneys, liver, colon, respiratory system etc.
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A literature review on detox diets actually concludes that detox cleanses should be discouraged by health professionals due to the limited amount of research available and the possible health risks involved (e.g. vitamin deficiencies as a result of very low-calorie dieting) [2].
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Basically, instead of wasting your energy on a detox cleanse, it's best to leave the "detoxing" of your body up to vital organs we all have that are designed to eliminate toxins. For your fat loss efforts, a sustainable diet that puts you in a calorie deficit makes a lot more sense.
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Lastly, this may go without saying, but there is nothing wrong with drinking green smoothies. The point is that only drinking green smoothies to "detox" is not a good idea.
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References:
1. https://www.ncbi.nlm.nih.gov/pubmed/18075624
2. https://www.ncbi.nlm.nih.gov/pubmed/25522674
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