US Fitness

06/01/2021

🌈 7 Nutrient Deficiencies That Are Incredibly Common
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🥩Iron. Iron deficiency is very common, especially among young women, children and vegetarians. It may cause anemia, tiredness, weakness, weakened immune system and impaired brain function.
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🥠Iodine. Iodine is one of the most common nutrient deficiencies in the world. It may cause enlargement of the thyroid gland. Severe iodine deficiency can cause mental retardation and developmental abnormalities in children.
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🍣Vitamin D. Symptoms include muscle weakness, bone loss, increased risk of fractures and soft bones in children. It is very difficult to get sufficient amounts from diet alone.
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🥑Vitamin B12. The most common symptoms include a blood disorder, impaired brain function and elevated homocysteine levels.
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🥛Calcium. Low calcium intake is very common, especially in young females and the elderly. The main symptom of calcium deficiency is an increased risk of osteoporosis in old age.
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🥕Vitamin A. It may cause eye damage and lead to blindness, as well as suppress immune function and increase mortality among women and children.
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🥔Magnesium. Many people are eating very little magnesium, and deficiency is common in Western countries. Low magnesium intake has been associated with many health conditions and diseases.
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22/12/2020

Why BCAA
BCAAs fuel your skeletal muscles during training, which can help give you the edge you need to push your limits. Supplementing with BCAAs helps preserve your stores of glycogen—the primary fuel your muscles use for energy production. This means your body has a reliable energy source to tap into while you work out, which can keep you going. Plus, abundant glycogen stores keep your body from breaking down muscle protein for energy instead. That’s why BCAA supplements are a win-win for your muscles—they help sustain and safeguard them. That’s potentially more energy, more reps, and more gains.

20/12/2020

The difference between chin-ups and pull-ups🔥

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20/12/2020

Make sure you stretch your muscles everyday to reduce the risk of injury💪

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20/12/2020

20/12/2020

Muscle Growth 💪📈
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Muscle growth occur when the rate of mps (muscle protein synthesis) is greater than the rate of muscle breakdown. One way to boost mps is by simply doing resistance training
When you do exercises, your muscle cells undergo trauma, aka muscle injury. This degree of injury allows for satellite cells on the outside of the muscle fibers to be activated
These satellite cells then repair the damage by joining together, therefore increasing muscle mass
Certain hormones such as growth hormone are released after exercises, and helps building proteins from amino acids. This process also bulks up the muscles

20/12/2020

How often should you be training?
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is and and is but and are but now make for and so and are for when and are so but and do then will be along with and for the and

20/12/2020

Probably the most researched supplement on the planet and something that’s been proven to work time and time again.

21/11/2020

21/11/2020

21/11/2020

Why Creatine

Creatine can improve health and athletic performance in several ways.

In high-intensity exercise, its primary role is to increase the phosphocreatine stores in your muscles.

The additional stores can then be used to produce more ATP, which is the key energy source for heavy lifting and high-intensity exercise.

Creatine also helps you gain muscle in the following ways:

Boosted workload: Enables more total work or volume in a single training session, which is a key factor in long-term muscle growth.

Improved cell signalling: Can increase satellite cell signalling, which aids muscle repair and new muscle growth.

Raised anabolic hormones: Studies note a rise in hormones, such as IGF-1, after taking creatine.

Increased cell hydration: Lifts water content within your muscle cells, which causes a cell volumization effect that may play a role in muscle growth.


Reduced protein breakdown: May increase total muscle mass by reducing muscle breakdown.

Lower myostatin levels: Elevated levels of the protein myostatin can slow or totally inhibit new muscle growth. Supplementing with creatine can reduce these levels, increasing growth potential.

Creatine supplements also increase phosphocreatine stores in your brain, which may improve brain health and prevent neurological disease.

21/11/2020

BCAAs fuel your skeletal muscles during training, which can help give you the edge you need to push your limits. Supplementing with BCAAs helps preserve your stores of glycogen—the primary fuel your muscles use for energy production. This means your body has a reliable energy source to tap into while you work out, which can keep you going. Plus, abundant glycogen stores keep your body from breaking down muscle protein for energy instead. That’s why BCAA supplements are a win-win for your muscles—they help sustain and safeguard them. That’s potentially more energy, more reps, and more gains.

21/11/2020

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What are macros & why they are helpful to track? 🥑 🍠 🍗⁠⠀⁠⠀
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Macros = macronutrients that make up our food which are carbs, protein and fat. Most foods have two or even 3 of the macronutrients. Avocados for example are predominantly fat but also contain carbs, mostly from it’s large amount of fiber.⁠⠀⁠⠀
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Tracking macros for a short period of time in addition to calories to hit your goals can help make sure you’re hitting a higher amount of protein & the right amount of fat and carbs for you which can lead to a better body composition change.⁠⠀⁠⠀
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While a calorie deficit (for fat loss) or calorie surplus (for muscle gain) are important, catering your macros towards your goals & genetics (i.e. can tolerate more fat or more carbs) can help you reach your goals faster & feel better overall.⁠⠀⁠⠀
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It’s also important to remember there are many factors that affect weight loss including the quality of food, sleep, stress levels, exercise etc. Tracking macros can be a helpful tool but it’s not for everyone.

21/11/2020

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4 ways to eggplant! 🍆🌱
Eggplants are the perfect way to fill up your plate 🍽 because they are high in fiber📈, low in calories📉 and chalk-full of nutrients and antioxidants to give your health a boost 🛡Beneath their bright purple outside, eggplants are packed with good-for-you elements like anthocyanins, potassium, vitamin C, vitamin B6, and phytonutrients that help protect the heart 💜and niacin that helps improve blood flow to the brain 🧠 If I could eat eggplants every night, I would! Keep reading for more information on how to cook eggplants 🍆 in 4 yummy ways👩🏽‍🍳!
1. Sautéed: Cut your eggplant into bite-sized pieces 🔪and toss into a pan with hot sesame oil and garlic. Cook the eggplants for 5 minutes and then add soy sauce, sugar, salt and pepper. Cook it on medium heat 🔥 until the eggplants are tender for about 10-15 minutes. Top with sliced green onions and chili peppers for a kick🌶!
2. Grilled: Cut your eggplant into ¼ inch slices, either into rounds or lengthwise rectangles. Marinate in olive oil, salt and pepper for about 15 minutes. Grill the eggplants for 4-5 minutes on each side.
3. Baked: Cut the eggplant first into rectangles and then into long strips to look like fries🍟. Soak them in a mixture of milk, salt and pepper for 5-10 minutes. Coat with breadcrumbs and line them up in a foil-covered sheet pan. Bake them in the over at 400 degrees for 15-20 minutes until the eggplants are golden brown. Serve with your favorite dipping sauce.
4. Babaganoush: Slice eggplant into 4 rounds and coat with olive oil. Roast in the oven at 350 degrees for 20-25 minutes, or until eggplant is soft enough to easily poke through with a fork🍴. Remove the skin and add eggplant, two cloves of garlic, olive oil, tahini, lemon juice, salt and pepper to taste into a blender. Blend until smooth and use it to dip your favorite veggies🥕🥒 or spread on bread🥖!
So what are you waiting for…enjoy some delicious and healthy eggplants in one of these four tasty ways and give your heart and health the love they deserve 💜💚💜

21/11/2020

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GLOWING ORANGE SMOOTHIE ✨BY
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blend:⠀
1 carrot⠀
1 banana⠀
1 cup orange juice⠀
1/2 frozen mango