The fitness industry is booming with true and false knowledge. So we thought this week we would provide 8 scientifically backed tips that you can be utilizing in your life!
Tip number 1: Odour
Study shows that if you sweat heaps and in turn start to have an odour, changing your workout clothes to cotton may help.
Tip number 2: Training Time
Love to train in the morning? Maybe change it up as a new study shows that the time of day at which you train can significantly affect your performance: people who train in the afternoon/evening typically have better performance.
Tip number 3: Tongue
We found a weird study that showed that placing your tongue on the roof of your mouth significantly increase of knee flexion peak torque by up to 30%. Suggested reason is that the tongue might be linked to a CNS path referable to phasic activity. So instead of talking at the gym, try putting your tongue on the roof of your mouth when you do your leg extensions.
Tip number 4: Speed Training
Want to improve you strength? Well a new study shows that faster repetition tempos are better for strength development. Note that muscle size was not measured. “Resistance training performed at fast movement velocities using moderate intensities showed a trend for superior muscular strength gains” Moderate intensity was classed as 60–79% one repetition maximum. Add in some Keto High Octane to get the body going, get yours here
Tip number 5: Fruits and Vegetables
A new study showed that consuming polyphenol, found mainly in fruits and vegetables increased performance by 2.82%, so make sure you are eating your fruits and vegetables
Tip number 6: Protein
New study shows there was no benefit to consuming more than 1.6 gram per kg a day of protein. For example 80kg person x 1.6= 128 grams of protein a day. So don’t go eating kilos of meat to try and gain muscle, focus on quality over quantity. Check out our new Keto Protein that is Vegan friendly, get yours here
Tip number 7: Vitamin D
A study showed there is a correlation of a lack of vitamin D and strength. So make sure you get enough sun during the day and if needed take a vitamin D supplement.
Tip number 8: Intermitted Fasting
A new study has shown that intermitted fasting 2 weeks on 2 weeks off over 16 weeks was much more effective than 16 weeks of continual dieting. Results showed 12.3kg of fat lost in the intermitted fasting group as compared to 8kg in continual dieting. So if you have a busy lifestyle and struggle to lose weight, intermitted fasting maybe perfect for you!
Byrne, et al. “Intermittent energy restriction improves weight loss efficiency in obese men: the MATADOR study.” Int J Obes (Lond). Aug 17 (2017) [Epub ahead of print].
Callewaert, C., De Maeseneire, E., Kerckhof, F. M., Verliefde, A., Van de Wiele, T., & Boon, N. (2014). Microbial odor profile of polyester and cotton clothes after a fitness session. Applied and environmental microbiology, 80(21), 6611-6619.
Davies, T. B., Kuang, K., Orr, R., Halaki, M., & Hackett, D. (2017). Effect of Movement Velocity During Resistance Training on Dynamic Muscular Strength: A Systematic Review and Meta-Analysis. Sports Medicine, 1-15.
di Vico, R., Ardigò, L. P., Salernitano, G., Chamari, K., & Padulo, J. (2013). The acute effect of the tongue position in the mouth on knee isokinetic test performance: a highly surprising pilot study. Muscles, ligaments and tendons journal, 3(4), 318.
Jamil, N. A., Gray, S. R., Fraser, W. D., Fielding, S., & Macdonald, H. M. (2017). The relationship between vitamin D status and muscle strength in young healthy adults from sunny climate countries currently living in the northeast of Scotland. Osteoporosis International, 28(4), 1433-1443.
Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., … & Phillips, S. M. (2017). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med, bjsports-2017.
Somerville, V., Bringans, C., & Braakhuis, A. (2017). Polyphenols and Performance: A Systematic Review and Meta-Analysis. Sports Medicine, 1-11.
Vitale, J. A., & Weydahl, A. (2017). Chronotype, Physical Activity, and Sport Performance: A Systematic Review. Sports Medicine, 1-10.