Zimmi's Gym

🏆 Proud Moment for Zimmi's Gym!

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Cardio: Before or After? 🤔🏋️‍♂️
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🍗 Myth: Eating a Lot of Protein Will Make You Fat – Eating up to 5.5 times the RDA won't make you gain fat, even if all that protein adds calories to your diet. Instead, it seems to have a protective effect against fat during periods of increased energy intake.

👨‍🔬 Dr. Joey Antonio set about to “determine the effects of a very high protein diet (4.4 g/kg/d) on body composition in resistance-trained men and women.” The study: 30 lifters were randomly assigned to a control (CON) group or a high protein (HP) group. The CON group maintained their same training/dietary habits for 8 weeks. The HP group also maintained their same training and dietary habits (the same carb and fat intake), but with the added instruction to take in 4.4 grams of protein per kilogram of body weight. So, the HP group would be ingesting around 800 calories per day more than the CON group. These additional calories were all from protein: 307 +/-69 grams of it, compared to a protein intake of 138 +/- 42 grams in the CON group.

🏋️ After 8 weeks, despite eating about 800 extra cals per day from protein, the HP group experienced no changes in body weight, fat mass, or fat-free mass. Great, but you may be wondering why they didn’t gain any muscle mass. Antonio explains: “The lack of body composition changes in our group may be attributed to the fact that it’s very difficult for trained subjects to gain lean body mass and body weight in general without significant changes in their training.”

✅ Bottom line: Protein can turn into body fat, but it’s unlikely. Biochemically, turning dietary fat into body fat is easy, and turning carbs into body fat isn’t that much more difficult. Turning protein into body fat, however, is a different type of challenge.

It takes several biochemical and hormonal steps. It’s monitored closely by the liver, which metes out amino acids according to the body’s metabolic needs (tissue breakdown/synthesis, catabolism/anabolism, etc.). As such, protein, despite what common sense might suggest, has a protective effect against fat gain in times of caloric surplus, particularly when combined with lifting. – TC Luoma

⭕️How do you build big, strong glutes?⭕️

By progressively getting stronger at a handful of exercises that challenge the muscles when they're most stretched, over time.

And no, you don't need to be fancy with exercise selection, in fact... exercises that you're probably already doing... will work!

You can't go wrong with the basics:

We've recently seen how deep squats are able to create 3x more growth for the Glute Max and Adductor, compared to squats performed at 90 degrees of knee flexion. So get your squats LOW if glute work is your priority.

Additionally, we can choose exercises that mimick the same mechanics unilaterally like Bulgarian Split Squats, or even exercises like the glute hyper-extensions, which can really give an idea of maximizing the stretch of the fibers, when the goal is training glutes at longer muscle lengths: load these by holding plates while focusing on contracting glutes at the top!

Overall, glute training receives a lot of work from leg training, but throwing in exercises that challenge muscles when they're the most stretched can be a good idea to promote superior results over time!

Give these a try if you weren't already.

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