Full Spectrum Health and Fitness

Stubborn Fat Loss Solutions

Stubborn Fat Loss Solutions Applying techniques that harness the physiology of fat cells to abolish stubborn fat.Fat loss is a two-step process: lipolysis and beta-oxidation.Basically, ...

Nerd S**t | Macronutrients: Lipids | Episode 6

Nerd S**t | Macronutrients: Lipids | Episode 6 In this video, I discuss the various types of lipids: -Simple -Compound -DerivedI give a general overview of the type of fats you would want to include in...

AAS and Heart Health | Things You Want Monitor To Protect Your Heart!

AAS and Heart Health | Things You Want Monitor To Protect Your Heart! Disclaimer:This information is purely for educational and entertainment purposes. This is not meant to replace medical advice from a qualified health care pr...

Nerd S**t | Macronutrients: Carbohydrates | Episode 5

Nerd S**t | Macronutrients: Carbohydrates | Episode 5 Today I discuss the different types of carbohydrates: monosaccharides, oilgosaccharides, and polysaccharides.I also explore the fate of carbohydrates once th...

https://youtu.be/IJXqdk4THhI

Nerd S**t | Can You Go From a Slow Metabolism To a Fast Metabolism? | Episode 3 In this video, I cover what composes the human metabolism. The basic 4 make-ups of our metabolism are:1. Resting Metabolic Rate 2. Non-Exercise Activity Ther...

With the holidays among us, this is a time where people tend to get side tracked on their diet.

However, there is no need to undo all the hardwork you achieved thus far. All you need is some dietary strategies in place to ensure you're not losing any ground.

I will outline the 3 things you can do to stay on track:

1. Prioritize vegetables and protein

We all love to indulge this time of year. To be honest, there is nothing wrong with that. You just need to make sure you load up on the good stuff, too. So, starting with breakfast and working your way to dinner, try to make sure you're getting an adequate amoung of protein and vegetables. This will ensure you're still meeting your nutritional needs while also supressing your appetite. Thus, you'll be less likely to overindulge.

2. Set a limit

A lot of dieting strategies are behaviroal in nature. What I mean is we tend to eat in a way that we are accustomed to. Try making new rules for yourself around this time of year. One rule that can be quite profound is setting a limit on how much you can eat.

An example would be you will only have two plates at dinner and one serving of dessert. You're portions can be less. This is only an exampe.

3. Go for a walk following a meal

Walking offers numerous benefits when you add it in post-meal. One is that it increases insulin sensitivity. Another is it allows you slow down and really let yourself become full. Lastly, any exercise, albeit moderate, can lead to increased calories being burn. This can potentially offset the calorie balance at the end of the day.

A nice, brisk 20-30 minute walk should suffice. If you'd like to do more, I recommend breaking it up into multiple walks throughout the day.

This is not an exhaustive list. I just wanted to give you some easy-to-use strategies to stay on track with your fitness and weightloss goals.

Bodybuilding is a commitment.

162–>172–>190 lbs

The difference between the 3 pictures in a sequential order is 4 years. Hopefully next year I can add to this with a photo of me at a lean 205 lbs.

Stay tuned.

New YouTube video is up! Go and give it a watch! Remember to like and subscribe!

Nerd S**t | Macronutrients: Lipids | Episode 6

Nerd S**t | Macronutrients: Lipids | Episode 6

My first cheat day video! I’ll do more food-based videos in the future to balance out all the science stuff (lol).

Enjoy!

First Ever Cheat Day!!!

First Ever Cheat Day!!! A full day of unrestricted eating. Nothing crazy in terms of quantity. I will do a video in the future where I explore more Bay Area eats.IG: RoccoRaphaelPer...

New video is up on my channel! Remember to like and subscribe!

Nerd S**t | Macronutrients: Carbohydrates | Episode 5

Nerd S**t | Macronutrients: Carbohydrates | Episode 5 Today I discuss the different types of carbohydrates: monosaccharides, oilgosaccharides, and polysaccharides.I also explore the fate of carbohydrates once th...