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Tabata Training. 8 working sets. 20 seconds of work 10 seconds of rest Total Time = 4 minutes. If you're just starting out and find this too difficult, either reduce the number of sets. Or start by using intervals of 15 seconds of work and 15 seconds of rest. @TownsonFitness

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What is the best diet app? MacroFactor is number one in my books. It has far better coaching options than MyFitnessPal since it will actually give you science-based nutrition advice. It's also much better suited for serious lifters than Noom. Download your free trial here: https://bit.ly/jeffmacrofactor [Use code JEFF for 2 weeks free]

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Entertainment purposes only we don’t have any copyright of this song ✨ Here it’s the Bollywood dance fitness movers on ‘Gulabi sadi ‘ Song . Weight lose workout Bollywood workouts Lose 3-5 kg in month #gulabisadi #dance #workout

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Sources and recommended reading “Grain Brain” David Perlmutter - https://amzn.to/2QJwZZ7 “Brain Maker” David Perlmutter - https://amzn.to/2QN8fit “Keto Clarity” Jimmy Moore - https://amzn.to/2QQbyW3 “Cholesterol Clarity” Jimmy Moore - https://amzn.to/2PUJobi “The Art and Science of Low Carbohydrate Performance” Jeff Volek & Stephen Phinney - https://amzn.to/2QMxfXn “Pure, White and Deadly” by John Yudkin - https://amzn.to/2PWXPf0 “Fat Chance” Robert Lustig - https://amzn.to/2MRX98P I have narrowed down my top 3 to: Green Tea or more specifically its most active ingredient EGCG , Branched Chain Amino Acids perhaps most predominately Leucine, and Medium chain triglycerides namely the 8-carbon saturated fatty acid called Caprylic Acid. Let me explain why! Green Tea I definitely wouldn't say that green tea is the most popular synergistic supplement with a ketogenic diet, but it is highly effective in its ability to reduce the tendency to absorb fat and increase the ability to burn fat. It comes down to the potent fat oxidation that green tea promotes from it being a rich source of polyphenol catechins. In particular EGCG or epigallocatechin gallate is the most active of the catechins in green tea and is primarily responsible for the antioxidant, anti inflammatory, and metabolic effects. To break this down even further the boost in fat metabolism comes from EGCG's direct effect on proteins and phospholipids in the plasma membrane that up regulate mitochondrial function, which we know is the energy factory for all cells in our body, therefore increasing the rate at which fatty acids are metabolized. Or in other words increasing our use of fat to produce energy. In a ketogenic diet where we are primarily depending on fat metabolism for energy, we can see how this boost in fat oxidation can provide improvements in ketone production and can promote further weight loss in the form of body fat or adipose tissue. In addition the naturally occurring caffeine in green tea works synergistically to boost metabolism. BCAA The branched chain amino acids consist of three essential amino acids, meaning they must be consumed and can not be manufactured inside the body, these 3 are: leucine, isoleucine, and valine. We know that in metabolism fueled by glucose protein and amino acid breakdown is inevitable which is what prompts athletes trying to build lean muscle mass to supplement BCAAs. While the ketogenic metabolism has been proven to spare these BCAAs, they also play larger rolls, making their heightened levels even more valuable. As discussed in the "ketogenic effects of muscle building" video, Leucine is able to take on the role of insulin, that is suppressed in a ketogenic diet, and effectively promote muscle protein synthesis. On a smaller cellular level these BCAAs are able to replenish the intermediates for cellular energy cycles, which is a huge benefit in a ketogenic diet were glycolysis is lowered and cellular pyruvate is not as available. In other words BCAAs are able to be broken down into important substrates for cellular energy production, which aids in overall higher energy levels. MCT's Medium Chain Triglycerides are some what of a staple of the ketogenic diet. The structure that allows MCT's to be metabolized quickly, provides pathways for ketone production even in unadapted individuals. The uses of MCTs can range from a daily ketone boost to aiding in the elimination of the tough to deal with side effects of keto adaptation. Tryglycerides in general are made up of a glycerol bound to three fatty acids, and are ingested, stored and more commonly referred to as fats. The differentiating factor between long chain and medium chain triglycerides are the length of the fatty acids that make up their structure. These shorter, medium chain fatty acids, are metabolized in the liver so readily that they are pushed to the front of the line even before simple carbohydrates, resulting in ketone production even when carbs and glucose are present. This is the mechanism that helps decrease the lack of energy and brain fog during the short keto adaptation phase. The MCT's promote ketone production before nutritional ketosis has been reached, making up for the deficit in energy due to the considerable reduction in available energy from carbohydrates when switching to a ketogenic diet. The fact that these MCTs are broken down even before carbohydrates makes them a promising supplement even for a diet regimen including carbs, as a way to reap the benefits of the small increase in ketone production without achieving nutritional ketosis. Keto Science!

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If you're looking to build muscle, lose fat or change your body composition, then you're in the right spot! In today's video I break down everything you need to know about getting the body of your dreams and reaching your fitness goals. Topics discussed: Diet: How to find your maintenance calories? Do you need to track macros? Calorie deficits and how to monitor your weight loss progress. Cardio: Do you need to do cardio? Which form of cardio is best? How should you track and progress with your cardio? Recipe ideas: Awesome grilled vegetable salad with goat cheese and egg white bite sous vides for a fast and easy high protein snack. Training: 4x/week training split discussed in full detail! Thank you for watching! Hope you enjoy the video and learn something from it :) ⬇️⬇️ SHOP THE TENNY MERCH NOW ⬇️⬇️ https://willtennyson.ca/ FOLLOW ME 🔥🔥 Instagram- @willtenny https://www.instagram.com/willtenny/ BMR CALCULATOR: https://www.omnicalculator.com/health/bmr-harris-benedict-equation WITHINGS SCALE: https://www.withings.com/ca/en/scales 4x/WEEK TRAINING ROUTINE - Program runs in 3 week blocks - Goal is to restart each block with 2.5-5lbs added to the bar depending on lifting level - Each week intensity goes UP. Meaning, you are ADDING weight but reducing reps - No planned deloads. Feel free to schedule them in when you feel fatigued DAY 1- Chest/Back/Biceps 1 1.) Bench Press Week 1: 4x8 Week 2: 5x6 Week 3: 6x5 2.) Pendlay Row Week 1: 4x12 Week 2: 4x10 Week 3: 4x8 3.) Incline Dumbbell Press Week 1: 4x12 Week 2: 4x10 Week 3: 4x8 4.) Lat Pulldown 3x12-15 5.) Cable Row 3x12-15 6.) Barbell OR Dumbbell Curl 4x8-10 DAY 2- Shoulders/ Legs/ Triceps 1 1.) Squat Week 1: 4x8 Week 2: 5x6 Week 3: 6x5 2.) Seated Dumbbell Press Week 1: 4x12 Week 2: 4x10 Week 3: 4x8 3.) Romanian Deadlift Week 1: 4x12 Week 2: 4x10 Week 3: 4x8 4.) Lateral Raise Variation 4x12-15 5.) Split Squat 3x10/Leg (Superset) Reverse Pec Dec 3x20 6.) Dumbbell Skull Crusher 4x10-12 DAY 3- Chest/ Back/ Biceps 2 1.) Pull Ups Week 1: 4x8 Week 2: 5x6 Week 3: 6x5 2.) Incline Bench press Week 1: 4x12 Week 2: 4x10 Week 3: 4x8 3.) Chest Supported Row Week 1: 4x12 Week 2: 4x10 Week 3: 4x8 4.) Weighted Dips Week 1: 4x12 Week 2: 4x10 Week 3: 4x8 5.) Machine Press OR Fly 3x12-15 6.) Incline Dumbbell Curl 4x12-15 DAY 4- Shoulders/ Legs/ Triceps 2 1.) Standing Press Week 1: 4x8 Week 2: 5x6 Week 3: 6x5 2.) Trap Bar Deadlift Week 1: 4x12 Week 2: 4x10 Week 3: 4x8 3.) Lateral Raise Variation 4x10-12 4.) Leg Press 4x12-15 5.) Lying Hamstring Curl 3x12-15 6.) Tricep Pushdown 4x12-15