Next Revolution Fitness

Adenosine triphosphate (ATP) is the purest source of biological energy that the muscles use.

As a matter of fact, ATP is used in basically any process in the body.

However, due to the demanding nature of the intense muscular activity, ATP gets depleted in about 5-6 seconds.

From then, to restore ATP, the body uses different sources, depending on the duration of the exercise

1. Creatine. Creatine is the body's secondary energy source, used to regenerate ATP. The storages of creatine are also relatively limited and it can grant energy for another 10 seconds of activity.

2. Glycogen. At about the 20-second mark, the body starts using muscle glycogen. In a process called "anaerobic glycolysis," the body restores ATP, without the use of oxygen (hence, anaerobic)

3. Aerobic glycolysis. The more the activity goes on, the more intensity naturally drops and the body moves into a more efficient energy model. This is when the body starts breaking down muscle and liver glycogen, as well as fatty acids, to restore ATP. That is done at the presence of oxygen, thus the term "aerobic". Now, the key takeaway here is the following: Glycogen and creatine are essential to optimal performance. Glycogen is the end product of carbohydrate digestion and is essentially stored blood sugar. So, the conclusion is - Eat your grains and supplement your creatine! Www.nextrevolution.co.uk

.peterlee

If you are choosing muscle growth supplements, there are two things to consider:

1. Products that will increase your output

2. Products that will help recovery

There are two proven supplements that can do just that - Whey protein & Creatine.

Whey protein will provide your body all the essential amino acids it needs to recover the muscles after a workout.

It can be also used as a convenient source of protein at a moment when you don't have enough time for a full meal.

Creatine on the other hand will saturate your muscles with energy, which can then be used for sustained intense performance.

By using all of the above, you will increase your output (creating better stimulus for growth) and optimize recovery.

Once these key components are taken care of, it won't be long before you start seeing visual changes.

Www.nextrevolution.co.uk

Wondering how to make the best out of your supplement protocol? Here is a list of the best supplements you may be missing out on:

1. Multivitamin. It is common nowadays to have deficiencies in certain vitamins and minerals. Multivitamin supplements can be added to your nutrition to make up for those deficiencies.

2. Fish oil. Omega-3 fatty acids are one of the commonly lacking nutrients in modern-day foods. Fish oil supplements will provide your body this essential nutrient, optimizing health across many parameters.

3. Calcium. Not having enough dairy products? You better start having them! If you don't like them, however, you can use calcium supplements to make up for any possible deficiencies.

4. Vitamin D. If you live in a generally dark country where it rains a lot, you may consider adding a vitamin d supplement to your lineup. This vitamin is directly linked to calcium, as it helps with calcium absorption, helping form and maintain strong bones and teeth.

5. Pre/post-workout. Need an extra push to get your workout going? Consider adding nitric oxide pre-workout boosters to your lineup, as they will get you going like a hot pepper. Furthermore, to alleviate muscle soreness, you may consider consuming post-workout BCAA drinks, as they have been proven to reduce muscle soreness.

6. Protein supplements. In a hurry after a workout and don't have time for a full meal? Grab your shaker and have a protein drink! Being the most convenient form of protein, whey supplements can give you the protein you need at a time of need. And so, what do you have on your lineup?

Looking for a good beginner upper body workout?

This is the one.

With this simple workout, you will get the chest, back, and shoulders through some major, intense work.

The bench press will primarily target the middle and lower chest, and secondarily the shoulders and triceps.

The pull-ups will smack your back musculature, giving good overall development and strength.

Finally, the standing shoulder press will engage your deltoids, while also giving the upper chest and your triceps some good work.

Beginners can start with 5 working sets per exercise, done once a week initially, and then increasing the frequency to twice a week.

You can modify the workout, by changing the working angle or switching from barbells to dumbbells.

Ultimately, this workout can also be done by more advanced trainees, with the difference being a change in the number of sets and reps.\ Www.nextrevolution.co.uk

Did you know that sometimes your body needs more water but you don't really feel thirsty?

Dehydration is one of the most common and hidden causes of brain fog, exhaustion, or general burnout.

This is why it is important to always remind yourself to drink more water.

The total amount of daily water to be consumed depends on the individual.

For this reason, you should start with a base amount and see how you feel.

Ultimately, you should always carry a bottle of water and make sure to frequently have a couple of sips.

Www.nextrevolution.co.uk

One step is all it takes to cause an avalanche of beneficial thoughts, feelings and actions.

Starting NOW, you can be a totally different person in just 365 days.

You can shift your mindset.

You can lose the excess weight.

You can gain muscle.

You can get stronger.

You can meditate more.

You can learn more.

You can do ANYTHING you put your mind to.

And a year of putting your mind to something will certainly lead to great results.

Be the best version of yourself.

Contrary to popular belief, in terms of weight control, your total energy input vs. output is the most important thing. So, you see, when we are just looking at the scale, it doesn't matter if you are doing keto, carnivore, vegan if the caloric deficits are equated. HOWEVER... The TYPE of food will affect what type of weight you lose. In other words, as you may or may not know when you lose weight, you lose fat AND lean body mass (LBM). LBM is basically every other tissue except fat. And so, if your protein is suboptimal (i.e you eat mostly sh*t food but are still in a deficit) your LBM will suffer. In the context of sustainable and healthy weight loss, here are the most important things you should take care of:

1. Creating a moderate daily caloric deficit of 400-500 calories

2. Consuming ~1g of protein per lb. of body weight

3. Consuming ~0.45g of fat per lb. of body weight

4. Consuming decent amounts of carbohydrates

5. Incorporating resistance/cardio training

At the end of the day, it's not about following a certain diet or a trend, but more about creating principle-based habits, which you can stick to in the long term.

Work smart!

If you are looking to achieve optimal physical development, you are best off creating a strategy that will allow you to perform optimally during your workouts. There are a couple of essentials to this, plus things you may add after taking care of what's important. Below are the most essential components of athletic performance:

1. Nutrition

2. Sleep

3. Recovery

4. Supplements

5. Mindset

6. Goal-setting

In terms of the physical & mental sides of the whole thing, these are the most important things to consider. When you do that, you can then further do other things, such as choose a workout playlist or make sure you're in an environment with few distractions. In doing all of this, you will ensure that you are performing at your best, workout to workout.
Www.nextrevolution.co.uk

If you are in a football team and your position doesn't demand you to sprint that much, you NEED fats.

Fats are the energy resource that the body uses during low-intensity, prolonged activities.

Ultimately, if you are loading up on energy, you are best off combining both fat and carbs, along with protein.

Here are our top picks for the best fat sources for football players:

1. Avocado

2. Nuts and nut butter

3. Chia seeds

4. Flax seeds

5. Unsweetened dark chocolate

6. Coconut oil

These 6 foods will provide your body with viable fatty acids, along with a flurry of micronutrients.

All of the foods above will help you optimize your athletic performance and endurance for the entire duration of the game.

Oats are without a doubt one of the best, cleanest sources of carbohydrates and fiber. 100g of oats can provide nearly 400 calories, with plenty of carbohydrates, along with protein, fat, and other micronutrients. If you're trying to perform to the best extent possible during your workouts, you may consider including oats in your nutrition plan! Oats will easily saturate your muscles' glycogen reserves. What this means is that you will have a gradual, consistent flow of energy, on demand. What is YOUR favorite way to eat oats?

Www.nextrevolution.co.uk

What muscle group you hitting today ?
Www.nextrevolution.co.uk