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The Benefits of Infrequently Fasting | Nick Rana

The Benefits of Infrequently Fasting | Nick Rana By now, everyone’s heard about the life-extending benefits of caloric restriction. Lab results show that drastically cutting food intake can nearly double longevity in rodents, worms, and flies, and a massive 20-year study on rhesus monkeys, a species closely related to humans, found that the benefits of the diet seem to be universal: a resistance to cancer, heart disease, and age-related cognitive decline. There’s even a Calorie Restriction Society InternationalOpens in a new Window., with thousands of members who live off roughly 30 percent fewer calories than the number recommended by conventional medicine. The downside, of course – and it’s a big one – is, who wants to live a life of deprivation? But what if there were a shortcut? What if you could get the benefits of calorie restriction without the same degree of sacrifice? Many people now believe you can. The idea is called intermittent fasting (IF), and it’s becoming the diet du …
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Do pre workout Meditation and Breathing | Nick Rana

You’ve got an hour at the gym, but instead of focusing on repsOpens in a new Window., your brain is grinding on that big work project or a tiff with your partner. Your inclination may be to pick a workout so hard that the discomfort will drown out the noise. But there’s another antidote: meditation and mindfulness. These practices aren’t new to sports. “Pro athletes know the power of pregame routines,” says Corey Phelps, a Washington, D.C.Opens in a new Window.–based trainer who does meditation with clients.  Tons of research touts meditation, and some specifically center on athletics. A study involving junior elites in NorwayOpens in a new Window. found that after 12 weeks of consistent mindfulness practices, athletes had better focus, performance, and recovery. And University of Miami football players who meditated 12 minutes a day for a month had improved concentration. Plus, distance runners doing a mindfulness regime showed higher self-confidence and lower anxiety before a big r…

Get More Muscle Without The Fat Nick Rana

It’s an endless cycle for some guys: Turn into a garbage disposal to bulk up, then crash diet to burn the belly fatOpens in a new Window. and reveal those hard-earned abs. Needless to say, that’s probably not the best way to go about changing your physique. (Also: You can’t out-exercise a bad diet.)
We’ll never call it easy, but it’s definitely possible to get strong and stay cut with the right balance of macros, nutrients, and training.  Get More Muscle Without The Fat-NICK RANA
1. Increase your calories-Nick Rana “You can’t gain muscle or weight if you continue to be in a caloric deficit,” says Nick. “You need to take in more calories on a daily or at least weekly basis.” (Most guys, especially those new to the weight room, mess this part up.) A good estimate of how many calories you should be consuming is to take your body weight and multiply it by 16. (For example: 200 pounds x 16 = 3,200 calories.) If you don’t see any gains after two weeks, try increasing your calories by 200 p…

The Best Moves To Lose your Love Handles Belly Fat With These 10 Fat-Burning Exercises | Nick Rana

The Best Moves To Crush  your Love Handles Belly Fat With These 10 Fat-                                           Burning Exercises | Nick Rana

You’ve tried situps, cardio, and dumbbell side bends, but nothing seems to get rid of that stubborn belly fat on your sides. Sound familiar? It might be time to change up your gym routine—or start a new one. Commonly called “love handles or tyre,” that belly fat collecting around your torso is a key indicator of poor overall health. To get the best moves for a slim torso,10 exercises to shed love handles. "This workout is effective because it's fast paced and designed to target both the rectus abdominals and the transverse abdominals," he says. "To burn fat, you must do more then just crunches and situps; you need to recruit your entire body to enter a thermogenic state that leads to an accelerated rate of fat loss." Complete your dream physique with these 10 moves that will carve up your core fast. DIRECTIONS Vinod Ran…

The Miracle of the 12-Hour Fast | Nick Rana

The Miracle of the 12-Hour Fast
Going at least 12 hours without eating has pretty amazing weight-loss benefits, a new Salk Institute study has found. Groups of mice on various diets (normal food or food high in sugar/fat) were either allowed to eat around the clock or forced to fast 12 hours a night. Result: Mice that fasted at least 12 hours gained less weight overall than mice that were fed the same type and amount of food but had the run of the feed through all 24 hours. Even when the fasters got free “weekend passes” to gorge anytime, in the end they still put on fewer pounds (OK, grams) than the nonstop nibblers. And when non-fasting obese mice were put on the 12-hour fast, they dropped 5% of their body weight—though they were eating the same calories! 12 “Zero-Belly” Recipes >>>Opens in New Window The researchers, who hope to conduct human trials soon, theorize that overnight fasting makes the body switch from burning food to burning fat. Intermittent-fasting expert Mark …