How to create a workout plan? How to do it? What exercises to choose?What should you consider? What works best?Tune in to find out!Support the show

Question:What are you up to now? Are you still training people?How long does it take to see results?Organ meats and the carnivore dietCarnivore Diet/Organ MeatsSupport the show

Are you overtraining? How do you know? Let's talkSupport the show

Motivation, dedication, and chasing nothing? What do they have in common? A bit more than you might realize. “Motivation” is the act or an instance of motivating or providing with a reason to act in a certain way. “Discipline” is activity, exercise, or a regimen that develops or improves a skill; training. Support the show

This is GOLDEN. The first interview in the series with Brian Williams. Brian is a friend a crazy good athlete and overall someone who other athletes can look up to. Follow Brian on InstagramWorld AthleticsTeam USATFRRSSupport the show

Who likes drugs and fitness?All of us believe it or not, in this episode I talk about the natural signals we give off and ways to introduce fitness into your life even when you are busy or have social obligations.https://www.hprc-online.org/total-force-fitness/tff-strategies/social-fitness-and-performance-part-1-impact-brain-and-overallSupport the show

I don't know about you but I get really aggravated with the smallest things in the gym. This episode I will be talking about what bothers me and what most likely bothers you while at the gym. https://sustainhealth.fit/lifestyle/gym-pet-peeves/Support the show

Show Noteshttps://www.trifectanutrition.com/blog/the-best-macros-for-weight-losshttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC3562955/#:~:text=Individuals%20engaged%20in%20a%20general,g%2Fkg%2Fday).CarbohydratesCarbohydrates give you quick energy. When you eat carbs, your body converts them to glucose (sugar) and either uses that sugar immediately or stores it as glycogen for later use, often during exercise and in between meals. Complex carbohydrates — like starchy vegetables and whole grains — also promote digestive health because they're high in dietary fiber.ProteinProtein helps you grow, repair injuries, build muscle and fend off infections, to name a few functions. Proteins are made of amino acids, which are the building blocks of many structures in your body. You need 20 different amino acids, nine of which are essential amino acids, meaning your body can't produce them on its own and you must obtain them from food.High-protein foods include poultry, beef, fish, soy, yogurt, cheese and other dairy products. If you stick with a plant-based diet, some starches, vegetables and beans are also good sources of protein.FatsDietary fat is required for your body to do its many jobs. You need fat to absorb the fat-soluble vitamins (A, D, E and K), to insulate your body during cold weather and to go long periods of time without eating. Dietary fat also protects your organs, supports cell growth and induces hormone production.How many calories does each macronutrient have?Each macronutrient corresponds to a specific calorie amount per gram: Carbohydrates have 4 calories per gramProteins have 4 calories per gramFats have 9 calories per gram45 to 60% carbohydrate20 to 35% fatsRemainder from protein RecommendationEnergy intakeThe first component to optimize training and performance through nutrition is to ensure the athlete is consuming enough calories to offset energy expenditure. The components of energy expenditure are grouped in three categories: metabolic rate, thermic effect of feeding, and the energy spent in normal daily and exercise activities.1 People who participate in a general fitness program (e.g. exercising 30-40 minutes per day, three times per week) can typically meet their nutritional needs following a normal diet (35kcals/kg/day).4 However, athletes involved in moderate levels of intense training (e.g. 2-3 hours per day of intense exercise performed 5-6 times per week) or high volume intense training (e.g. 3-6 hours per day of intense training in 1-2 workouts for 5-6 days per week) need to take 50- 80kcals/kg/Carbohydrate reccendationday.4,5 But the caloric needs for heavier athletes (e.g. 100-150 kg) are even greater.The majority of dietary carbohydrate should come from complex carbohydrates with a low to moderate glycemic index (named “slow carbs”). Appropriate sources are whole grains, fruit, vegetables, legumes, etc. It is advisable to consume a carbohydrate-rich meal with a low glycemic index approximately 1-2 hours before training .4'9 Athletes should noSupport the show

https://www.sciencedaily.com/releases/2022/03/220303112207.htmHow many steps should you aim for each day? Some simple tricks to achieve that goal and an intro of what to expect with this Podcast.If you like what you hear, subscribe to the show!Support the show