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Part 2 continued.
So no need to do HIIT fasted as fuelling yourself properly for it you will prob give a greater effort in and therefore give a greater output for each session. If your short on time this can really be an effective tool over a long period of time. I’m sure that I read that people got the same results in fat loss in doing HIIT for 6 weeks as people doing LISS in 8 weeks. Drawback is that it can be very taxing and affect your training performance and recovery. Therefore properly structuring it with your training would be advised. I would usually do HIIT after I’ve done weight or at least a few hours apart to allow me to get in a few meals before weight training.
Tabata is the shortest cardio protocol where it is 4 mins long. 20 secs of maximum effort with a 10 sec recovery period. This is absolutely brutal when done right and you need to be quite fit to begin with the get the benefits. My heart rate is usually 170-190bpm for that 4 mins. You will be looking for the affect on your metabolism for the rest of the day to be elevated to put you in a kcal deficit to create fat loss.
I’ve found that intervals and tabata can be a great tool to get your body to release fatty acids into the bloodstream and then using a combination of LISS afterwards to burn off those fatty acids as fuel works a treat for me.
This is my protocol at the moment whilst my kcal and energy levels are still high enough to facilitate this type of cardio.
I roughly burning the same amount of kcal per week doing 4x 40mins of combination HIIT and LISS as I was doing 7x 60 mins LISS walking or 6x50 mins tracking my heart rate on a piece of cv equipment.
So you use what you enjoy and what you feel like you can cope with whatever stage of the cut that your in the get the results your looking for.
Everything will WORK but it won’t work for ever so knowing what variables to change to prolong results can be a game changer.
If your stick then E-mail me at TonyPangPersonalTraining@Gmail.Com for a more tailored and specific plan to suit your own individuals needs. #TheDifference#PhDNutrition#PerformanceNutrition#teampang @phdnutritionuk @extremegymglasgow #Glasgow
So who doesn’t like coffee right?
The taste but also the way it makes you feel with the buzz you get from the caffeine. Especially when dieting coffee really does help to curb your hunger which we all know about which is one the main benefits from why I like to drink it.
But your body has the ability to adapt to the stimulants especially when using other caffeinated products too like pre workouts, fat burners and energy drinks.
So to try and prolong the benefits from Coffee I try not have any in my off season to become more sensitive to it during my cut.
It’s not my go too right away when I start dieting especially if I’m dieting for long periods of time like 16-20 week. I limit pre caffeinated products pre cardio and weights unless totally necessary which means that leading into the last 4-8 weeks when kcal are low, mood is low, energy levels are low and hunger is high. It’s good to have a tool available then to see me through the tough times.
I have been opting for me green tea instead but did read that decaf can have similar effects on reducing hunger and regular coffee. So I thought I would give this a try. It’s actually pretty decent considering that you can get use to fresh ground coffee. Just make sure that when opting for decaf coffee that you opt for an organic or Swiss water filtered version as the chemicals used to remove the caffeine from regular coffee actually makes it worse for you.
#TheDifference#PhDNutrition#PerformanceNutrition#teampang @phdnutritionuk @extremegymglasgow #Glasgow @preppedandpacked #Aesthetics#UKAesthetics @sfnexpo @masrepsofficial @elitefitnessnetwork #follow#photooftheday#food#fitness#bodybuilding#comp#prep#marcos#flexible#dieting#foodprep#nutrition#bodytransformationcoach#thenextlevel#instagrambodybuilding
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Had a great conversation with my client this morning about the sheer important to getting the basics right.
Focusing on your nutrition is the vital key for seeing significant changes to your physique and ultimately progress.
Why focus all your efforts in what you do 5-6 hours a week in the gym when your off the other 162 hours a week.
You can’t put train a poor diet. And even if your eating clean and healthy there will get to the point in your fitness journey depending on how far you want to take your physique where just eating the right foods won’t be enough. Getting in the right nutrient dense foods is the foundation and then getting in the right portions of these food become vitally important to further enhance your progress. This is where understanding your energy balance with kcal in vs kcal out comes into play.
Eating clean nutrient rich foods becomes a challenge when your eating loads of food and you will be feeling fuller for long, better satiety and your energy levels and mood will be far more stable throughout the day.
Once you plateau however this could be the difference between going from 18-20% body fat down to 10-12% body fat and then stripping that down from 10-12% down to 6-7% and especially lower if you plan to get on stage this is the key.
You can be eating 5-6x meals a day of chicken, rice and Greens adding up to 2500-3000 kcal a day but if your only burning around 2000-2500 kcal daily then your just not going to get any leaner. You need to be in a kcal deficit to lose body fat. Whether that be through intake or expenditure. Things will only work for so long so know the variables in order to overcome plateaus.
So focus on the basics and get your foundation right before trying to build the perfect house. #TheDifference#PhDNutrition#PerformanceNutrition#teampang @phdnutritionuk @extremegymglasgow #Glasgow @preppedandpacked #Aesthetics#UKAesthetics @sfnexpo @masrepsofficial @elitefitnessnetwork #follow#photooftheday#food#fitness#bodybuilding#comp#prep#marcos#flexible#dieting#foodprep#nutrition#bodytransformationcoach#thenextlevel#instagrambodybuilding
So with this prep one of the biggest differences that I have changed is my cardio protocol.
Over the years since competing in 2009 I’ve experimented with Low Intensity Steady State Cardio (LISS) VS Hight Intensity Interval Training (HIIT) and even a combination of both.
My last prep I opted for LISS beginning at 30 mins daily fasted and working my way up to 120 mins over a 16-20 week prep with great success.
However in the past I have done HIIT training with also great success but only ever had to do 40 mins HIIT daily maximum per week over the same 16-20 week prep.
The one thing I found with HIIT is the benefit in terms of time.
1. Less time allocated to go get cardio done
2. The effects on my CV fitnesss was through the roof. My weight training session are far more productive
3. The visual changes in body fat seem to come a lot quicker too
However things that put me off it last year was the thought that it would
1. waste away muscle tissue on my legs.
2. Affect my weight training sessions
3. Run my CNS down and make me feel more fatigued and tired all the time
So far I’ve not seen my legs waste away for vet the last 6-7 weeks. I do feel more tired that normal but not outrageous. This is prob due to having more kcal to play with but also more carbs. I structure my intervals so it’s not before my leg session to not affect them but you do build up a tolerance to it anyway.
So far I’m prob burning the same amount of kcal per week from 4x 40 mins cardio session and I would normally 7x 60 mins LISS so this is a great eye opener when it comes to fat loss. Your weekly kcal deficit will ultimately determine how much leaner that you will get.
There are so many other factors to consider from your nutrition, training and recovery but there is more than one way to skin a cat and this prep it’s something new again that is keeping things interesting and enjoyable for the time being. As kcal change and recovery changes then things can be adjusted from there.
Do you prefer LISS or HIIT?
#TheDifference#PhDNutrition#PerformanceNutrition#teampang @phdnutritionuk @extremegymglasgow #Glasgow @preppedandpacked #Aesthetics#UKAesthetics @sfnexpo @masrepsofficial