WERQ Fitness Ireland

You are continually replacing old blood cells with new ones. Every month you produce a new skin added cells are shed and new cells grow underneath. Parts of your skeleton are completely remodeled every four months. Every six weeks, all the cells in your liver are replaced. You have a new stomach lining every five days. The proteins in your muscles are continually turned over as old tissue is broken down and new tissue is synthesized. Every cell in your body is constantly being recycled and protein is involved in all of it. That is why it is crucial to make sure you always co sums adequate amounts of complete protein from real food sources such as eggs, lean beef, venison and game meats, chicken, turkey, lean pork, fish, shellfish and dairy.

Sleep has four distinct phases. There are three non rapid eye movement phases and the rapid eye movement phase. In each phase biochemistry changes in the body to promote memory retention and increase hormonal production. the first two phases are a transition period and body temperature reduces and brain waves slow down. In the third phase, known as slow wave sleep. In this phase there is hormone production and insulin sensitivity is reset and growth hormone is produced, important if you want a lean body. The final phase is REM sleep which is responsible for motor unit function and memory retention. So some tips for better sleep 1) keep regular hours 2) sleep in a cool room 3) make your room a bat cave 4) stay away from all electrical devices like phones/ laptops etc for an hour before bed the LED lights interfere with our circadian rhythms.

Research from the college of New Jersey has shown that if you cut your rest periods from the standard 3 minutes between sets to just 30 seconds between sets, you can increase the number of calories you burn by over 50% (Ratamess et al. 2007). These shorter rest periods, compared to longer rest periods, also lead to a bigger increase in the metabolic rate boost that follows a workout. So if fat loss is your goal try gradually decreasing your rest periods each week 😁

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How Green Tea Can Help You Lose Weight Naturally Many studies show that green tea can help you lose weight. It contains bioactive substances that can make you burn more calories, even at rest.

💪💪💪The word Protein comes from the Greek word proteus meaning 'of first importance' so this should tell you something!! protein helps keep you full and satisfied, it increased metabolic rate as it has the highest Thermic effect of food, you burn up to 30% of the calories from protein just digesting it. It also prevents muscle wasting and plays a vital role in many other functions in the body. So always aim to eat plenty of protein by ensuring you having some form of protein at every meal.

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Eight Amazing Benefits of Fish Oil That You Might Not Know About |...

🐿 macadamia nuts are my new favorite but. They have a very mild and sweet flavor. Macadamia nuts are highly anti inflammatory and have one of the best omega 6/omega 3 ratios of all nuts. They are are great source of thiamin and manganese. Manganese is great for aiding in absorption of other nutrients and thiamine main benefits are immune function, cardiac health and mental health. They are packed with numerous other nutrients, minerals, antioxidants and vitamins and are also packed with fiber. Just be careful, as with all nuts macadamia's are extremely calorie dense so don't go eating the whole lot!!! 😁🐿

☀️☀️A study from the university of Nottingham in England found that irregular meal patterns can lower the Thermic effect of food, disrupt glucose metabolism, increase insulin resistance, and create other types of metabolic disarray. The study also said that irregular eaters have trouble properly adjusting their calorie intake as the day goes on, which can lead to weight gain over the long term. So a great but simple tip is try scheduling a time for each meal and Sticking to it. Get in touch to let us know what you would like to hear about.

One of the most simple reasons why extreme low calories dieting is bad is the huge increase in hunger and cravings. The first thing your going to notice with an extreme diet is being ravenous. Try conservatively cutting calories in small increments and increasing your activity levels instead 😁

Increase your chances of succeeding with your health and fitness goals by building a support system. Research shows that having a friend or family member lose weight with you increases your chances of doing the same. A weight loss program at the university of Pittsburgh understands this and reunites people to enroll with a partner. The participants are then encouraged to support each other throughout the process which is kind of like what we at WERQ are trying to do, support each other. In the end 66% of the participants had maintained the weight loss when checked on ten months later whereas in a group that did not have a partner with them only 24% maintained. So this is why a group environment like WERQ is a great way to achieve your goals as you have great SUPPORT and you can increase your chances even further by bringing a partner in crime along with you 😁

Our first WERQ boy being put through his paces by Leigh. 😊 interested in joining our WERQ SQUAD? just drop us a message.Come try a free class and join our 8 week intensive course to get DAT BODY! remember you want a hot body? YOU BETTA WERQ BITCH -D-Pole