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Showing posts from October, 2019

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 …

How Much Body Fat You Need to Lose to Uncover Your Abs | NICK RANA

Overall muscle definition is the sign of true health and fitness—but a six pack is the blue ribbon of weight room achievements. Even worse news: You can’t spot-reduce body fat. That means your only path to revealing your washboard is to reduce overall body fat, Jordan explains. The lower your number, the higher the likelihood of a drool-worthy stomach. Even though 18 to 24% is considered healthy by the American Council on Exercise, your abdominals are but a shadow at this number, says ACSM Health Fitness Instructor Jim White, R.D., owner of Jim White Fitness and Nutrition Studios in Virginia Beach. Cut it down to 15% and you’ll start to see the upper two abs, but the bottom probably won’t be coming in as much. Trim off just two or three percent from there, and bam—your hard-earned six pack has stepped up from understudy to lead role. “If you’re anywhere from 6 to 13% body fat, you definitely have a six pack—in addition to being totally ripped,” White says. However, a small percentage …

10 Ways to Build Muscle Faster | Nick Rana

Seeing new and faster gains Opens in New Windowdoesn’t always require getting on a drastically different workout plan or following an ultra-scientific diet.


Small changes can add up to major results. Start making the following tweaks and build muscle faster.

1. Set strength goals Rather than focusing strictly on gaining “X” pounds of muscle—which may or may not be doable in a given period of time—work on getting stronger. Increasing strength improves your body’s ability to recruit muscle fibers, particularly the ones that make the biggest difference in the way your physique looks. Training for strength also makes your goals more tangible and concrete. If you shoot to hit certain numbers on your lifts and then meet them, you’ll see your muscles respond Opens in New Windowalong the way. Choose three exercises you want to see improvement on: one upper-body push (such as the bench press), one upper-body pull (like the chinup), and one lower-body exercise (try the deadlift), then get to wor…

The Best Types of Cardio Workouts for Weight Loss | NICK RANA

If you’re like most guys, you do cardioOpens a New Window. to help you stay leanOpens a New Window. and show off the muscle gainsOpens a New Window. you get from hitting the weights, aka “the usual workout routine.” And there’s absolutely nothing wrong with that. But when it comes to which type of cardio is best for burning fat, you have to decide which lean body type you’re going for. “If you train like a distance runner, you’ll get a distance runner’s body: little muscle, very lean from lots of miles logged at relatively slower paces,”  “If you train like a sprinter—short, high-intensity workouts—you’ll get a sprinter’s body with muscle growth and fat loss.” Here’s something we can all agree on: Intensity is paramount. As intensity rises, more calories get burned. That’s why high-intensity interval workouts are a great choice for getting shredded while maintaining (or even gaining) muscle. Here are the expert-approved top 10 types of cardio to help you lose weight faster and show r…

Human Growth Hormone Guide | Nick Rana

A “miracle drug,” the “fountain of youth”—human growth hormone (HGH) has a strong reputation for solving pretty much every health concern a middle-aged man has. Rumor has it, HGH can help you look younger, build more muscle, burn fat, boost your libido—and science says most of these things are actually true. But that doesn’t mean HGH is right for every guy. We did some digging to find out everything you need to know about the “healing hormone” and help you decide if you should talk to your doc about getting a ‘script.

What exactly is HGH? Human growth hormone (HGH), often known as just growth hormone (GH), is a peptide hormone produced by the pituitary gland at the base of the brain. The name is on-point: In adolescence, it’s responsible for helping kids get taller. But GH is also a “master hormone,” explains Robert Kominiarek, D.O., a medical director and hormone specialist at the Alpha Male Medical InstituteOpens a New Window. in Springboro, Ohio. That means, even in adults, GH hel…