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#scienceexplained

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The bulking physique! 🥝🍦🍪🥛I spent most of the weekend editing my next science explained video on body recomposition (losing fat and building muscle at the same time) - be on the lookout for an upload early this week 👌🏼#bulkingseason #scienceexplained #thicc

Intra-workout Carbs for strength training
-How many grams of carbs do you need for a typical strength training / bodybuilding workout?

What you need to know...
•Glycogen depletion in the literature after strength training, even in competitive bodybuilders, is practically never more than 40%

Research shows that when performing between 6 to 15 sets of resistance exercise on just one muscle group, participants had depleted only 20-39% of glycogen stores. -15 sets per muscle group is pretty high volume in just one workout, yet they weren’t even at half depleted!. •Compare that to 2 all out 30 sec sprints on a cycle ergometer and participants were already 44% depleted. - In just one minute you can achieve more glycogen depletion in your quads than you can in a full bodybuilding workout. •Strength training generally has relatively short exercise bouts of activity with long rest periods between sets and only moderate total energy production rates.
Although the research backs carbohydrates for endurance oriented anaerobic performance, dietary carbohydrate intake generally doesn’t affect strength training performance.
Even if you were to need carbohydrates for your main energy source during your workout (which you don’t), an example; typical 80kg individual may burn between 300-500cals during a 60 min resistance training session. 400cals from carbohydrates is still only 100g of carbs, yet its common to see people eating 2.5-3x  this amount of carbs on a training day.
While bros like to sip on intra-workout carbs, matodextrin, dextrose and the likes. - and there's nothing inherently wrong with doing so, (if you like spending your calories on powder and isotonic drinks). -You’d have to perform an absurd amount of volume to really deplete glycogen stores with weight training.
The reality is, you likely don’t need any carbohydrates during your workout to still achieve maximum performance and get all of your sets in. Supplement companies however want you to believe you need carbs, because carbs are extremely cheap to manufacture.
The advice that I give to my clients, save your calories for something that's going to be way more satiating & satisfying to eat

For all of my fitness/science nerds 🙋🏻 @jeffnippard just posted the most informative video you will ever watch on shoulder training 💪🔥
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I definitely feel he's helped me develop my shoulders over the past few months and has really enhanced my physique while making my waist appear smaller ⏳ 👌 I'm so fortunate to train with him regularly but since not everyone has that luxury.. I highly recommend checking it out 👀🎥
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Link will be in my bio 👆#proudgirlfriend #knoweldgebomb 💣🔥 #scienceexplained

Sex differences in training video just went live! 📢 This is definitely the most effort I've ever put into a video so please show me some support and go check it out! The link is in my bio 👆🏼😄🙏🏼📲 @jeffnippard .
Thank you @stephanie_buttermore, @amandabuccifit and @brian.decosta for helping with the video! 👫👫 #couplegoals #scienceexplained

Prof. Rowland Kao talking about the spread of diseases through making a comparions with the spread of gossips on social media. #tedxuofg17 #onestepfurther #scienceexplained

Did you know???
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•Building muscle increases your metabolism. •You can lose weight by lifting weight.
•You can decrease body fat and change your overall appearance through consistent strength training.
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Working on a YouTube video that discusses the science behind it all, so be sure to subscribe to my channel and stay up-to-date with my videos 👍🏼👍🏼
#cdfitnessnutrition #liftingweightidcool #girlswholift #scienceexplained

Shoveling asphalt has no positive carry over to any lifts. #ScienceExplained

“The interference effect” is a phenomena that describes the difference in strength/lean gains made when combined with endurance training versus performing strength training alone. Previous research has shown the interference effect to be true, cardio and resistance training leading to less muscular gains than strength training alone, but studies had yet to compare concurrent (both resistance and cardio) training utilizing high intensity endurance training versus moderate intensity endurance training. Fyfe et al. (2016) separated male subjects between the ages of 25 and 35 into groups to test lean mass gains with this scenario; one performed HIIT with resistance training, one performed moderate intensity cardio and resistance training, and one performed resistance training alone.
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RESULTS/APPLICABLE TAKEAWAYS:
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⁃The group that did HIIT and resistance training gained less lean mass than the other two groups, while the group that performed resistance training alone gained the most lean mass. Authors of this study concluded that HIIT would compromise strength gains more than moderate intensity cardio would, since HIIT tends to be more fatiguing. .
⁃If your goal is to maximize strength gains, you should limit cardio. .
⁃If cardiovascular health/endurance in combination with lean mass/strength gains is important to you and your goals, moderate intensity cardio (lower volumes and impact forms of cardio like cycling or jogging) may be best. .
Limitations:
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— The study had strength training performed immediately after cardio; the effects may have been different if the participants did strength training first, or performed the cardio on a different day. Also, a longer study with a larger sample size would need to be conducted before reaching a set conclusion. .
Shout out to MASS’ review of the study, “Is it Better To Combine Lifting With High Intensity Or Traditional Cardio” for this information. Be sure to DM or comment questions, and email us at twinbodybuilding@gmail.com if you’re thinking about getting into online training!

Just finished up filming an "advanced glute science explained" video with @ampollo! 🍑🤓 Who would you like to see me collab with next?? 🤔👇🏼 #canadiancollab #scienceexplained

MOST RECENT

✖️TRICEPS MAKE UP 2/3 OF YOUR ARM✖️
➖Dumbbell Tricep Extensions➖
• Curls for the girls, but why do people focus 100% of their attention on 1/3 of their arm •
• Isolated tricep exercises will allow for a well rounded physic, and help with increased strength in other exercises, such as curls and bench press •
👇Add these to your routine, and let me know what you think👇
👣 ClimaFlex Tee and Tapered Bottoms from @musclenationofficial
🔥 Follow and watch @erinkayzwinger 's story for workout and nutrition tips 🔥

The bulking physique! 🥝🍦🍪🥛I spent most of the weekend editing my next science explained video on body recomposition (losing fat and building muscle at the same time) - be on the lookout for an upload early this week 👌🏼#bulkingseason #scienceexplained #thicc

“The interference effect” is a phenomena that describes the difference in strength/lean gains made when combined with endurance training versus performing strength training alone. Previous research has shown the interference effect to be true, cardio and resistance training leading to less muscular gains than strength training alone, but studies had yet to compare concurrent (both resistance and cardio) training utilizing high intensity endurance training versus moderate intensity endurance training. Fyfe et al. (2016) separated male subjects between the ages of 25 and 35 into groups to test lean mass gains with this scenario; one performed HIIT with resistance training, one performed moderate intensity cardio and resistance training, and one performed resistance training alone.
.
RESULTS/APPLICABLE TAKEAWAYS:
.
⁃The group that did HIIT and resistance training gained less lean mass than the other two groups, while the group that performed resistance training alone gained the most lean mass. Authors of this study concluded that HIIT would compromise strength gains more than moderate intensity cardio would, since HIIT tends to be more fatiguing. .
⁃If your goal is to maximize strength gains, you should limit cardio. .
⁃If cardiovascular health/endurance in combination with lean mass/strength gains is important to you and your goals, moderate intensity cardio (lower volumes and impact forms of cardio like cycling or jogging) may be best. .
Limitations:
.
— The study had strength training performed immediately after cardio; the effects may have been different if the participants did strength training first, or performed the cardio on a different day. Also, a longer study with a larger sample size would need to be conducted before reaching a set conclusion. .
Shout out to MASS’ review of the study, “Is it Better To Combine Lifting With High Intensity Or Traditional Cardio” for this information. Be sure to DM or comment questions, and email us at twinbodybuilding@gmail.com if you’re thinking about getting into online training!

✖️STRUGGLING WITH PULL-UPS✖️
➖Australian Pull-Ups➖
• If you are not able to do a pull up, try adding these into your routine a few times a week. These are a perfect pull day finisher •
• Varying the height of the bar will change the difficulty. The higher the bar, the more reps you will be able to do •
👇Add these to your routine, and let me know what you think👇
👣 ClimaFlex Tee and Tapered Bottoms from @musclenationofficial
🔥 Follow and watch @erinkayzwinger 's story for workout and nutrition tips 🔥

✖️CARDIO WITHOUT RUNNING✖️
➖Single Lex Box Step Ups➖
• I always have these in my routine on a high volume leg day •
• Give it a try. 3x20 •
👣 ClimaFlex Tee from @musclenationofficial
🔥 Follow and watch @erinkayzwinger 's story for workout and nutrition tips 🔥

With each year that passes, I realise how ignorant I was in the last. But, that's okay ✊.
We'll be doing a giveaway prettyyyyy soon for a tasty item.

#5AMGrind #BreakBeyond

Want to learn some crazy new science tricks? Don't miss @stevespangler on #DIYSci right now! You'll be entertained all morning as @stevespangler demonstrates how to make cans fly, how to make music with a coat hanger, and so many more fun science tricks!
Check your local #FOX listings, or click the link in our bio to see where #DIYSci airs near you. Episodes are also available on #Hulu #Amazon #Roku and #Yahoo.
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#XplorationStation #DIYSci #DIY #science #smartscience #scienceteachers #teacher #sciencetricks #scienceexperiments #scienceexplained #stevespangler #spanglerscience #spangler #creative #stem #stemlearning #STEAM #stemteaching #diyvideos #experiments #athomescience #saturdayscience

CORAL BLEACHING: When #corals are stressed by changes in the environment such as temperature, light, or nutrients, they expel the symbiotic algae (#zooxanthellae) living in their tissues, causing them to turn completely white. This is called #coralbleaching. When a #coral bleaches, it is not necessarily dead. Corals can survive a bleaching event, but they are under more stress and are subject to mortality.
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Dr. Sarah Lemer and Dr. David Combosh’s research programs are integrated with the Guam Ecosystems Collaboratorium's mission - to ensure the #sustainability of #coralreef #ecosystems in the face of environmental change. Their main goal is to identify and characterize the molecular processes that allow some corals to adapt to and survive extreme environmental conditions when others usually #bleach and/or die. They use a combination of genomics and transcriptomic approaches to perform both aquaria and field experiments, and to explore #species #biodiversity and #population connectivity.
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Assisti i tasi sa i tasi ha guiya hit — care for the ocean as the ocean cares for us
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#Reefs are really important for a number of reasons. They are economically important. They provide over $127 million a year to Guam’s economy – that’s direct economic benefits. While this includes providing a beautiful destination spot for tourists, the most important “economic” function is that these reef systems provide Guam with #coastalprotection during storms. Without reefs, there would be many more shoreline erosions during storms - as all the waves would come straight onto the beach instead of landing on the reefs first. . 🎶 : Jimmy Dee & The Chamorritas – “Island of Guam” mixed with
Bob Marley – “Get Up Stand Up (Banx & Ranx Remix)” https://soundcloud.com/banxnranx/bob-...
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#dancevideo #danceyoscience #ainabasedscience, @sarah_thesea, @alexandra.wen, #pagobay @uogcis @uogseagrant @uog_tritons!! #sciencebreakdown #scienceexplained #chasingcoral #ainabaseddanceparty #kanakascience #keepinsciencefunkyfresh #nsfepscor

Nuts are soo yummy and very versatile when used in cooking, eaten raw, sprouted, or roasted 🥜🌰🍂. And they are also very good for you! They slowly but surely get rid of their bad reputation and I want to show you why it is health beneficial to include nuts into your daily diet.
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They carry certain vitamins and minerals such as Vitamin E, Magnesium, Phosophorus, Copper, Manganese and Selenium. Only one Brazil nut provides more than 100% of your recommended daily selenium intake 🙌! Nuts are also full of antioxidants that control free radicals which are unstable molecules in your body that are produced as a natural by-product of your metabolism. For example the antioxidants in walnuts are even higher than in fish, yeah #plantbasedpower 💚! Nuts have a very low glycemic index because of their high unsaturated fat and protein content and are therefore suited for people who are insulin sensitive, have diabetes and for those who want to lose weight.
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They are high in fat but the good one: Omega-3 fatty acids that lower the risk for certain diseases. If you eat nuts on a regular basis, you're risk for coronary heart disease and cancer is lower and you are more likely to live a longer life 😊💪. So make sure you get your nutty friends as a raw snack, nut butter on your bread, in your porridge and roasted on your pasta 🍝 !
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Hope you enjoyed this informative post 😊! Have a lovely Friday lovelies!
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#greengl8 #vegan #plantbased #nuts #delicious #nutrients #antioxidants #scienceexplained #plantstrong #healthy #breakfast #vegansnack #healthyfood #cleaneating #food # #fitfood #vegancooking #sugarfree #letscookvegan #fuelyourworkout #vegangains #gains #fit #fitness #fitnesslifestyle @a.healthy.nut #ahealthynut @bestofvegan #bestofvegan

#Repost @labhuiofrank (@get_repost)
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HISTORY OF THE BIOSPHERE: Take a #dance journey with #BOSSdancefriends @kiana96734 & @sash_imi2.2 #backintime to explore the #historyoftheEarth @hoouluaina #KKV #KokuaKalihiValley
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#Earth formed about 4.5 billion years ago (Ga) and there is evidence that life appeared as early as 3.8 Ga. #originoflife. Microbial mats of bacteria and archaea were the dominant form of life on this early Earth. The #evolution of #photosynthesis, around 3.5 Ga, eventually led to a buildup of the toxic waste product, #oxygen, in the atmosphere, leading to the great oxygenation event, beginning around 2.4 Ga – one of the most significant extinction events in our history. The earliest evidence of eukaryotes (complex cells with organelles) dates back to1.85 Ga, and while they may have been present earlier, their diversification accelerated when they started using oxygen in their metabolism. Multicellularity evolved independently in organisms. The initial advantages of #multicellularity included: more efficient sharing of nutrients; increased resistance to predators; the ability to resist currents by attaching to a firm surface; the ability to reach upwards to filter-feed or to obtain sunlight for #photosynthesis; the ability to create an internal environment that gives protection against the external one; and even the opportunity for a group of cells to behave "intelligently" by sharing information. Vertebrates, along with most other modern phyla originated about 525 million years ago (Ma) during the Cambrian explosion. #Dinosaurs dominated the Jurassic and Cretaceous periods and once extinct #mammals increased rapidly in size and diversity. Modern humans evolved from a lineage of upright-walking apes that has been traced back over 6 Ma.
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🎶: “Rythym is a Mashup” – Robin Skouteris Bootie Mashups
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#dancevideo #danceyoscience #ainabasedscience #sciencebreakdown #scienceexplained #geologictime #ainabaseddanceparty #kanakascience #keepinsciencefunkyfresh

✖️AT HOME CHEST ANNIHILATION✖️
➖Push Ups➖
• Some people end up focusing so much on weights, that they forget to incorporate body weight movements. These are great finishers after a push day. Try to get as low as possible, without touching the ground •
• Its also helpful to incorporate dips and pull-ups into your routine, if strength and volume allows •
• If you find yourself losing form, try performing this with your knees on the ground. Focus on a slow and controlled movements •
👣 ClimaFlex Tee from @musclenationofficial
🔥 Follow and watch @erinkayzwinger 's story for workout and nutrition tips 🔥

Left photo was after one of my first arm workouts back in the gym after my hip surgery earlier in the year. Right photo was today after completing @jeffnippard 's arm hypertrophy program. I didn't even follow it to a T, I did the main days and rarely did the supplemental days in between and I still feel like I got crazy good results. All in all it was a solid program. Slowly getting rid of these noodle arms. .
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#jeffnippard #armhypertrophy #scienceexplained #kailua #hawaii #recovery #gains #fitchick #girlswholift #noodlearms #biceps #delts #veins #scowlonfleek #anytimefitness #train #workout

Finally got my @pescience non stimulant pre workout for super pump and protein mix (whey and casein ) !! Super excited to try it out ! If @jeffnippard says it's the shit , I take his word for it ! 💪👍 #gains #protein #preworkout #pump #nutrition #supplements #workingout #gym #trainhard #trainsmart #healthy #diet #onpoint #inshape #fitnessmotivation #instafit #instafitness #instagood #Instagram #Followme #California #scienceexplained

Just finished up filming an "advanced glute science explained" video with @ampollo! 🍑🤓 Who would you like to see me collab with next?? 🤔👇🏼 #canadiancollab #scienceexplained

✖️BUILD A STRONG BACK✖️
➖Barbell Bent Rows➖
• A staple in my back routine •
• It is especially important to stay slow and controlled during this movement. Far too many people will lift with their egos by lifting and dropping their chest in order to get the weights up •
• If you find yourself losing form, try lightening the load, and hold the weights at the top for 2-3 seconds. Focus on the squeezing your back •
👣 ClimaFlex Tee from @musclenationofficial
🔥 Follow and watch @erinkayzwinger 's story for workout and nutrition tips 🔥

Having a great time as usual in the 6ix with my travel buddy @stephanie_buttermore 🏙💙
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Enjoying a Newfoundland Screech cocktail at the CN Tower and then editing my next science explained video for an upload tomorrow. Be on the lookout! 👀 #newfiescreech #scienceexplained

FISHPOND FOODWEBS: Generational assimilation of observational #data enabled Native Hawaiians to preserve a #holistic #understanding of the connectivity, structure and function of #biodiversity within their ahupuaʻa. They understood how the geographic and temporal variability in winds, rains, and currents influenced the life cycles of organisms. They understood who ate who, when and where - and those #kilo practiced helped them to engineer extensive agriculture and aquaculture systems (like loʻi and loko iʻa) to grow #food and #feed their #communities. A keen understanding of the #marine #foodweb enables our kiaʻi loko iʻa to restore and promote the #productivity of these systems. Amazing #educational programs like #Koolauainamomona foster inquiry and build this type of #ecologicalknowledge within our keiki to hoʻoulu a generation of ʻāina-based practitioners. We often ignore the importance of the #microbes in these webs, as we canʻt see them, but it is clear that our kupuna recognized the importance of these invisible entities to the function of our ecosystems – and the #keikikoolau had no trouble seeing that connection. #KAM2017
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#dancevideo #danceyoscience #ainabasedscience, @sash_imi2.2, @kiana96734 @rainbow_koolau @papako71 @mealiikapikowong @ instapidgin @kaleapea @ hawaiianstyle @nanzo808 @ kaimaikaiz_mama @kahaz @pupukaco @stevekazuo @ 40_shades_of_kane @leialii @ja_beeb @ainamomona_academy
at #paepaeoheeia !!#sciencebreakdown #scienceexplained #sulfurcycle #ainabaseddanceparty #kanakascience #keepinsciencefunkyfresh
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🎶. James Brown - I Feel Good (Tomcio & Ronny Hammond Trap Remix)
http://bit.ly/2k4RX7x

✖️HOW TO GET A STRONG BUTT✖️
➖ Donkey Kicks ➖
• The key to success with this exercise is mind muscle connections. Just going through the motions without focusing on engaging the glutes will not yield results •
• Try this exercise at home, or in the gym, and let me know how it goes •
👣 ClimaFlex Tee and Tapered Bottoms from @musclenationofficial
🔥 Follow and watch @erinkayzwinger 's story for workout and nutrition tips 🔥

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