Should I Do Cardio?

Lifestyle

This comes at a time to which the topic at hand is becoming much more significant to my routine. In previous posts I have discussed an number of different ‘Should I…”s in the hope of shedding light on things I have tried, their benefits and whether they can have practical application to your lifestyle. Although cardio is something that always finds itself on the back-burner of the to-do list, it is definitely something that simply cannot be overlooked as far as improving general physical fitness capacity and body composition. While it is possible to be reasonably lean without having to buckle over your feet with boredom for an hour everyday, there’s certainly more to cardio than just the monotony we deem it so.

Take a typical high intensity resistance session; physically demanding, prolonged rep ranges and little rest, do we find ourselves exerted in later stages from said components or are we simply not fit enough? Would having a better CV capacity enable us to work beyond the barrier of breathlessness? Recovery and resilience between sets, especially at the upper limits of ones threshold may certainly be a useful feat to muster, notwithstanding everything else that comes with output at 100% or close to it. How much would that extra time award us in hindsight? more time under tension, more, reps, less can’t, more do.

HIIT- The buzzword of all buzzwords, the ‘H’ being ‘High’ and the first ‘I, Intensity’ Not, ‘Slow>maybe a bit harder>back to slow when I get tired>repeat’. This should be at the very top 90-100% of your threshold followed by an intermittent recovery period, the shorter this period, the more difficult and the more conditioned you will become to output at a higher rate with less rest. Despite Joe Wickes and other celebrity trainers milking HIIT, it is challenging and does break up the monotony of continuous cardio training. However, people seem to quantify HIIT work in sweat –I am sweating a lot therefore it must be doing something– rather than applying variations of different intensities in a systematic fashion, monitoring its effect on A. CV fitness and B. Body composition because ultimately, B is the end game for most people.

Another issue with ONLY doing HIIT is that everything else will now feel less responsive and/or not as difficult, and not all exercises are effective when performed in this fashion. General conditioning work and anything that gets you heart racing enough can bode well with everything else that comes with staying fit, but without being able to quantify where you’re at, you will struggle to gauge where you can realistically improve.

Take a 500m row, this should take most active people less than 2 minutes to complete, in and amongst a warmup row or HIIT training, such a test will gauge where you’re currently at. Performing this to time after a cycle of continuous or interval training will further indicate how quickly you are recovering –the closer the base time, recovery must be improving–  This can also be done at 1 and 2,500 metres if you tend to do more continuous cardio, which surprisingly burns into fat stores at a much more greater capacity than HIIT.

So how many hours a week should I do cardio?

Depending on your fitness goals, having an active job may suffice for general fitness albeit the lifestyle and food choices one may surfeit to conflict. I would recommend doing some form of physical activity each day and something that challenges you on three specific days i.e

Monday- 30 mins/ 1 hour continuous bike

Wednesday- 2,500m row for time

Friday- Stepper or Elliptical intervals 10-15 minutes at 50%- 90%

40/20- 40 work/20 rest

or
30/30- 30”/30”

or
20/10- 20”/20”

Rather than me protest the importance of cardio, fully aware of people’s distaste with monotony and/or hard work, getting the amount right will work wonders for your overall body composition, whether that be in conjunction with heavy weight training, yoga or all competitive sports.

Now that I have completed my further studies for level 4 PT I do plan to post at least every week on various topics which may be of use to active individuals and fitness enthusiasts. I will be featuring 30 day challenges and transformation packages to purchase on my new website so keep your eyes peeled and follow @jakedarcyfitness on IG if you haven’t already.

Jake 👊

 

 

 

 

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Transformations, Criticism & Expectations

Lifestyle

I had planned to keep this next post completely relevant to the topic at hand, considering that fact that most people proceed into the scrolling abyss of Facebook when what they happen to read doesn’t make them cry with laughter or scream with outrage in the first paragraph. Nevertheless, and acknowledging the atrocities that unfolded earlier this week, it is inevitable for one to look at their current reality retrospectively, swiftly realising the sheer abundance of what they have, knowing what others have lost. Despite all the monstrosities, hate and scandal that has erupted on many of the social platforms, I have never been so grateful to experience such an overwhelming sensation of pride and unity with the people of this town. Forget how well-worded and eloquent raw emotion can be transcribed, the flux of inspiring words and heartfelt posts that have graced my newsfeed has left me in tremendous awe. Without further acknowledging those that continue to disease the lungs of a peaceful world with ignorance, It is certainly refreshing to see how once modest opinions and expressions have relented despite criticism.

It is this criticism that will bear to be the crux of ‘Transformations and Expectations’

First of all, we must quantify the purpose of the physical transformation.

In relation to my field of ‘expertise’ physical results are EVERYTHING. They suggest that one, or a multitude of things in the body have improved, so much so, that they can be seen. Without tangible reason to believe what we are doing is 1. Effective and 2. Worthwhile, what could warrant the enormity of effort that goes into making goals a reality? I would have loved to own a collection of old photos indicative of habitually letting loose and looking my worst purely to illustrate a contrast, but unfortunately I have always insisted on chasing my best. Equally, I would love to have an expensive camera, a film crew behind me condensing the superlatives of my body down to a single perfect image for IG, but unfortunately this is far from the case. While I cannot say that I am not partial to a party, I don’t think I could justify convincing one of my clients that they can fast-track a route closer to ‘success’ whilst insisting on a life without discipline, impending denial. Everyone operates at different speeds, the tracks of some longer than others, some finding themselves delayed on the way to their destination and others failing to ever leave the station. To base your own wealth of successes on that of others would be like *insert the Einstein quote about a fish judging its ability to climb a tree* Therefore don’t be thrown off by illusive examples of those that can afford to get ‘out of shape’ and intermittently lose it just to prove a point and get paid to do so.

In terms of how the latter ‘Expectations’ can take precedence in ones reality of fierce judgement and criticism, it is essential that these do not exist unless you make it so. If you happen to be a girl and post a seemingly ‘shameless’ progress picture in a bikini made from fishing wire, expect and anticipate that you will more than likely be judged and criticised than praised. Equally, if you choose to act, dress or  convey yourself in a manner that is not conducive to societal expectations of ‘black, 16, y’o, male’ or ‘white, 50 y’o, female’, expect an onslaught of criticism and embrace the fact that you do not need to conform to be contented.

I will now conclude with what may later come to be regarded as the somewhat mental ‘metamorphosis’

It’s all well and good having a great body, plenty of money in the bank, a nice car and the tools to carve out a stable life, but the novelty of all physical entities will eventually ensue just as briefly as the road to them, long. I’m confident on the fact that I no longer sit on the fence with regards to the great juxtaposition of mental and physical wealth, albeit I refuse to protest myself as an example of how to attain the happy medium. I believe that securing such a presence in a better reality is one with a firm acknowledgement of change and accepting it without contest. If a hectic work schedule consumes enough of your time to make exercise seem like a distant fantasy, insist on making it a priority when the opportunity presents itself instead of adding it to another weeks of ‘maybe next weeks’

–This is not just related to exercise– The mental capacity required to see something through without seeing tangible results, having to justify hours that could be spent earning more money or maintaining relationships with people, is one that cannot be quantified or matched by physical entities. Do so with the intention to progress on both ends of the spectrum rather than treading water in the ironic depths of shallowness.

Jake

👊

The Sounds of a City

Poetry

The sounds of a city roar up to the heavens, Sharp screeches and shrill shrieks. Laughter. An ensemble of beeps. Silence. Encore.
A sell out
At a traffic light, faces on loop

Her Frown. His Nod. Their Grin

Red lips .Amber hair. Green eyes.

Red hair. Amber coat. Green skirt

Green light. Amber light. Goodbye.
The galloping of a thousand heels drowns out a homeless quartet; a splash of coins rescues the tethered bark of a starving dog.
The sound of a thousand tips echo across the foreign lips of strangers wishing to help at the maelstrom of all the spitting and swearing. The loneliest of the four pours the tips into a plastic cup and swallows every penny, tangs of copper no more bloody than his trigger finger, a muffled salute to every teen dressed in army green.
His shouts don’t reach the ears of joggers, tuned into each road, carried by the signals of their destination. A thrashing of music fuels a lifetime of laps, a marathon of ignorance. Only the cars that buzz do swarm and serve, yellow, green and blue, red and white.
Black
A helicopters whirls
The sounds of a city roar up to the heavens, Sharp screeches and shrill shrieks. Laughter. An ensemble of beeps. Silence. Encore.

Do I Need a Personal Trainer?

Lifestyle

Nobody likes being told what to do. If you look around the office, in lessons at school or notice people picking each-others form apart in the gym, it goes to show that orders, critique and advice are things that may often be disregarded due to delivery. Orders can often be opposed by reluctance, critique can come both constructively or destructively, advice can be untimely and often, unwanted. These three components have the potential to misinform just as much as motivate, which is why a lot of people misunderstand the role of the personal trainer in the midst of all the egotistical narcissism and one-size-fits-all approach to clients. There are not many people out there that can take criticism comfortably, especially when initially confident in their own ability and experience, in things that may or may not have worked for them in the past. Nobody wants to be told that they don’t know something or what they are doing is completely wrong, but it is their response to such occasions, that will determine whether they will progress or remain somewhat stagnant. Do I need a Personal Trainer? Well, ask yourself these questions…

What are my current goals?

Do these goals require assistance?

Are these goals time-sensitive?

Do I have a clue what I am doing or the direction I need to be going?

Am I doing this exercise correctly?

Am I benefitting proportionately to the amount of effort I am putting in?

It could be a matter of attaining the knowledge from someone else, applying it to your current approach to training and nutrition in order to experiment what works best for YOU. This knowledge can absolutely be attained from the many online outlets and information available on social media, but it can often be difficult to successfully recreate or apply said training advice on your own without the critical eye of someone else. Critical in the sense of aiming to perfect and make the most out of each relevant practice or exercise and not to a fault. Training partners and friends in the gym with a particularly good knowledge or awareness of ‘what’s what’ can be useful in providing assistance with form and work ethic, but not everyone may have this facility. 9/10 there will almost undoubtedly be one person in your group of friends that wants to know or may think that they know the BEST things for you to eat or how to train, but be aware of the possible misinformation. Said advice and application from friends may likely reinforce potentially damaging habits and traits that may have much more of a detrimental effect to your body than it would to theirs.

Ultimately, and this stems from the last question above ‘Am I benefitting proportionately to the amount of effort I am putting in?’ this ratio of benefit:effort if you like, is one that may often be skewed by the sweat scale, in that ‘If I am sweating, it must be doing something right?’ In the grand scheme of things, this isn’t always the most accurate and credible indicator. Could the high effort exerted in one area for something like cardio possibly be channeled into something else to satisfy a particular goal, reaping many more benefits than just fat loss or as I said, obsessing with the calories burned on a treadmill or the buckets of sweat on the floor.

This is most definitely a game of trial and error, thus improvement, failing to recognise the error makes the trial part almost redundant. It has taken me over seven years of trail and error to make considerable progress, see results and recognise what was particularly beneficial and worthy of doing on a regular basis. This wouldn’t have been possible without identifying problem areas, resulting from applying the very theory of sweat as currency, only to be able to buy a few months of results in a year of hard graft.

As much as I should probably try and convince everyone that they NEED a personal trainer in order to progress and see results, be aware that this is not always the case. More often than not, people do have a good base of knowledge, the passion and the work ethic for self improvement but are lacking the confidence to put it all into practice effectively. Do not feel obliged to have to shell out the cost of a gym membership every week just to be put through a good workout, all of the above should come to serve as much more of a priority.  The desire to build up your 1RM on compound movements, consistently reinforce solid technique on lower body exercises for independent training or having a limited time to get beach ready are all short term opportunities that do not require long term financial obligation. Ask yourself all of the above, make a conscious effort to absorb as much knowledge and information from other outlets as possible, but if the answer to the title is going to be YES, do not hesitate to contact the relevant man/woman for the job.

Jake 👊

JAKEDARCYFITNESS 

 

Injury Prevention & Realistic Goal Setting

Lifestyle, Supplementation

Having long-term injuries and facing various other barriers to exercise can certainly be a frustrating hindrance on ones potential goals. Do I take it easy for a few months? How much of my progress is going to be sacrificed during said rest period? What am I actually working towards? These are all questions faced by active individuals, passionate about bettering themselves each day, even if it does not bear further application to a particular sport or goal. Ultimately –and this is something I have come to identify when assessing my own diet and supplementation for the purpose of injury prevention– at some point our bodies will naturally want to start putting the brakes on. Many of us that have an incline to competitive/impact sports even at a non-professional level, will soon have to weigh up the risks and further implications said activity may have in the future.

Although I had dabbled in a number of sports before going to high school, when I was first introduced to Rugby, it seemed all of the traits impeding me in other fields could finally be put to some good use. I was never the most technical player, crediting the entirety of a game on how many big shots I could put on people without getting caught offside, even if that meant getting blindsided nearly even time. In hindsight, even picking up the odd sprain and taking a few bad knocks on the knees was enough to put my training –off the pitch– on hold for a good few weeks, is this really worth it? >The question that has to be applied to almost anything with the potential to pose further complications, moving forward. As I have continued to reiterate the importance of building a solid foundation and consolidating good technique with volume, a similar crossroad has presented itself –go heavier, increased risk of injury? go lighter, increased risk of complacency and plateau? This is the point to which both the egotistical and logical platforms of the brain collide, an outcome determined by whichever system has control.

In relation to creating an ideal environment for the body to withstand stress and recover accordingly, injury prevention is also a matter that can be aided through sound nutrition and relevant supplementation –regardless of whether you’re committed to a particular training regime for a short period or in it for the long hall. Then there’s always pre-emptive approach; wearing knee wraps/sleeves for squats, always incorporating a sufficient warm up and maintaining a fluid range of movement to name just a few staples of good practice. My point resides more so on the side of  planning and conditioning the body for stress, before shocking it into an eventual submission. Meaning that if you aren’t a strength athlete or Powerlifter, prolong the time and weight to which you may only be able to do a handful, for ‘special occasions’ if you like. These will be coming on the back of absolute consistency in all aspects and nothing else. When you look around the gym and observe the expanse of people in all shapes and sizes, notice how their training approach reflects on their physique? The water babies and the monsters? Will repeated and continuous overload do their joints any favours? Probably not. Before we get onto the second point of setting realistic goals, take the time to consider the implications of your particular training method in its entirety; risks as well as benefits, managing them accordingly. If your goal is strength, be sure to factor in de-load weeks, ensure longer rest times between sets and do not let adrenaline warrant training with injuries. On the flip-side, prepare for higher rep ranges and tempos with a relevant warm-up that imitates the more ballistic movements to avoid overloading tendons/joints specifically.

Setting goals for a lot of people is exciting; marking the groundwork for possibilities in ‘X’ amount of days/weeks/months, but setting realistic goals is something that comes with experience of progressive capability and adherence. Plainly put, ‘effective’ goals would never be constructed by averages and guess-work. Bench Press, WEEK1-110/WEEK2-120/WEEK3-130 does not mean that you should be pressing 140 by the following week. As I previously mentioned the implications of adrenaline during such a decision, note that just because you can throw every ounce of strength into the short time of of a rep does not mean that you can lift it correctly. I’ve already narrowed down my readership by now so I know I won’t be offending anyone with this question, Would you rather say you can press 150,badly and look like shit? Or, comfortably rack out reps of even half the amount and continue to see positive changes. This is what it all boils down to, respecting the fact that particular sports and athletes would be required to consistently train heavy to satisfy a particular total, but these guys probably don’t plan on looking like the average dude. In terms of setting realistic weight goals and the time frame in which you expect to be successful, be aware of how losing half a stone one week may not gage your ability to do the same the next. Just as one cannot be expected to add on an additional 10KG  each week working up to a 1RM. The two topics of the title do go hand in hand, in the sense that setting realistic goals, whether that be weight or strength, will alleviate and prevent too much stress being induced by the body, we do only get given one, treat it with respect.

Jake  👊

 

 

 

Sacrifice, Structure & Setting up for Success in 2017

Lifestyle, Uncategorized

January is always a perfect time to consider change. Now –clean slate in hand– finding ourselves much more open-minded to the passing opportunity of general self-improvement, we can once again acknowledge both just how quickly a year can pass and how little we have to show for choices productive or otherwise in retrospect. It’s not until we are faced by a tangible indication; +10 lbs on the scale; -£10 on a bank statement, do we then wonder where things went downhill and reassess the collective contribution to such a point in time rather than just one big lapse of judgement. The first ‘S’ in setting up for success would be the realisation of what aspects of your ‘downtime’ can be considered absolutely necessary in order to plough through monotony. The potential ‘Sacrifice’ should concern that which may be reassessed as excessive, weighing no positive bearing on your quality of life and quite possibly making it unnecessarily problematic. While this may sound like a contradiction in the sense of suggesting a lifestyle change, whereby an entity offering enjoyment is potentially reduced or replaced, the key lies within volume, moderation and managing future dependancy. Volume in that a particular planned amount of X or Y is adhered to more rigorously, whilst being able to justify said amounts across a specified time frame i.e hourly alcohol consumption, daily caloric goal or total weekly amount spent gambling. Moderation in that a week of excess should be followed by at least two weeks of rest –and digest– reiterating the value of enjoyment without a habitual downward spiral to ill-health. Finally, managing future dependancy; being aware of that which is conducive to become habitual, watching the football at home every other week to cut out a day of drinking, eating a piece of fruit instead of drinking a coffee, avoiding certain places or groups of people likely to corrupt your good intentions –yeah thats a hard one–<<

These cover an array of potentially addictive aspects of ones particular lifestyle; from a single habit considered immediately harmful; smoking, to that which can arguably bring both happiness and malcontent in excess, chocolate. So lets take an average day of both working and sleeping for 8 hours, the remaining 8 being the void between work and pleasure; what makes the previous and following day bearable? Is said downtime condensed into the 48 hours of the weekend? Does a 2 day binge come with the cost of another two days? Ultimately, we are told that everything is potentially harmful in some way shape or form; pollutants in the air, chemicals in our water and now light of unsavoury hormones in the milk that we pour on our Corn Flakes. One may drink whisky, eat red meat and live till the next century whilst another may exercise everyday, avoid gluten, not see their 40’s and vice versa. So where does this leave us in retrospect? Cut out the things we enjoy just to warrant a comfy bed and 4 walls of a retirement home or excessively indulge on the things we would take for granted in years to come just to say that we had ‘lived’?

SACRIFICE- to give up (something valued) for the sake of other considerations.

As we find ourselves in the middle of ‘Dry Jan’ –using alcohol as an example– one may attribute abstinence positively –money saved, energy and health replenished– or negatively –overwhelming boredom and the chronic ‘fear of staying in’– presenting us all with our own realisation of either an urge or now dissonance to our potential vices, one which has taken the turn of a New Year to illuminate. As we have previously mentioned the collective contribution of choices as opposed to a single lapse of judgement, it can be said that both structure and habit are genetically linked in their nature to either assist or pollute our routine. That being said, would it be better then to systematically structure inevitable vices and habits into our routine if they cannot be completely removed initially? Focusing solely on the point to which downtime becomes excessive and ‘benefit’ becomes hindrance. I myself have came to realise that as long as you can make a sufficient contribution to change and self-improvement overall, a systematic application of that which may not be considered constructive, on the odd day, wont be enough to hinder your new positive direction. An example of this could be an attempt to exercise in advance to an inevitable session, planning to be active and outdoors on a hungover day, rather than channelling the sloth.

Being aware of justifying aforementioned choices, making conscious decisions to reduce or remove excessive vices and habits completely, is something that does take time. If we look back 12 months are we sitting in the same position, with the same goals and same barriers distorting our view? In another year could we be potentially closer? Highlighting the problem and making those sacrifices which may not provide us with a somewhat immediate alleviator of stress or a proponent of enjoyment, but may collectively contribute to a better quality of life beyond situational and temporary satisfaction.

JAKEDARCYFITNESS 👊

 

Bingeing, Sugar Intake and Improving Insulin Sensitivity

Lifestyle

If you ask the majority of people what would be the one thing that they are habitually disposed to and/or often succumb to in excessive amounts, it’s always going to be sugar. Going back to the input/output notion of previous posts concerning fat-loss and weight-gain, overconsumption of sugar even alongside what one may arguably consider ‘regular exercise’ could still disrupt the typical routes to which glucose can be sufficiently absorbed and regulated by the body. These routes being either to the liver or a physically stimulated process which replenishes depleted energy stores in the muscle following sufficient exercise, the stored form of glucose being glycogen. Whether you seem to be blessed with a genetic exemption to snacking on mostly quick energy-releasing sugars as opposed to slow release complex carbohydrates without storing the excess, be aware of how such rationale to certain food choices may often instil an array of problems both short and long term, complimentary to the looming dissonance between energy levels and overall mood. 

For someone that either skips breakfast or has a big hit of sugar early on in the day, such a habit may potentially yield further appetite for the typically ‘bad’ calories, thus cultivating both an irregularity of sound and sustainable energy along with an ever looming malcontent. In terms of justifying said calories following a period of starvation, consider how blood sugar takes a similar route as gravity, in that prolonging a gradual ‘ascension’ phase will only make the latter direction much more of a dive than a gradual decline. If we look at a potential negative of the ‘Juicing Craze’ regardless of whether a smoothie is made up predominantly of nutritionally sound vegetables and greens, most that would happen to incorporate the obvious ‘nicer’ fruits regularly into the equation are oblivious to the averse effect high blood sugar may have on Insulin. Insulin –the hormone secreted by the pancreas–  will attempt to stabilize an excess of glucose in the blood, but alike the receptors which regulate the amount of serotonin in the brain, said pathways become overworked, making their once resounding efficacy redundant over time. Insulin resistance, commonplace for someone diagnosed with medical type I Diabetes, may potentially be a likely prospect for an individual inducing similar symptoms through poor diet and lifestyle, the main precursor to often non-hereditary type II.

‘OK I delve a bit too much on the sugar front now and again but I wouldn’t say its as bad as that!’ Well the amount consumed may not be in the range of pre-diabetes and aforementioned medical illnesses anytime soon, but a slow destructive sequence starting with overconsumption and continuing on to an ultimate guilt fuelled binge is equally important to both identify and thus prevent. In a 24 hour period our moods and energy levels fluctuate in respect of the nature of our environment, they determine the important parameters to which we may work or engage in physical activity, eat and sleep. It is these factors which determine Homeostasis, a physiological equilibrium which can be crucial in stipulating the terms of our body’s susceptibility to lose or conversely gain weight. So apart from the obvious solution of eating less sugar even less frequently throughout the day and considering longer-lasting energy sources, what can be implemented to prevent energy crashes and guilt-fuelled sugar binges?

1. More healthy fats – These will delay a sudden rise in blood glucose when combined with certain carbohydrates. We hear of them all the time; nuts, avocado and Extra Virgin Olive Oil being the staple components of the low carb holy trinity if you like, but there are plenty more that are going to ensure a substantial energy reserve for when fuel/food may be scarce at certain points throughout the day. –going overboard and increasing the number of triglycerides in the bloodstream excessively would make the liver resistant to insulin just like sugar– bringing us on the golden ‘M’ of a healthy and sustainable diet.

2. Less restriction, moderation– Unless a caloric deficit or restriction is necessary to your weight loss program or if sticking to certain foods is the only way to stay on track, don’t stress about the odd lapse of judgement unless you know that it would have a detrimental impact on your progress in toto. Factor in foods that you enjoy when applicable, if you take a mile from the initial inch it may set you back a mile.

3. Less caffeine more water– This is definitely one with great relevance to my typical day. Excessive energy drinks both peaking energy and sapping it completely, increasing the likelihood of headaches and possibly dehydration. Along with suppressing natural appetite to a degree, making a meal or eating window less attractive thus decreasing overall satiety.

4. Eating around and for physical activity– Plan out what parts of the day are going to need more energy and effort than others, whether its an exerting gym session or long shift at work, better caloric distribution will optimise both the energy system and overall mood, making you less temperamental and more productive.

5. Satiety not starvation– As we’ve mentioned those who often justify certain bad food choices with earlier skipping of meals, unsubstantial displacement of calories will only prolong further cravings that end in a food coma or in the fridge at 2am. On the flip side, starvation will only make physical exertion more difficult, increase stress and potentially lower your immune system, so choose your eating habits wisely.

Please follow JAKEDARCYFITNESS if you haven’t already,

I will also be taking on new clients in December for online nutritional coaching and personal training so feel free to contact me at @jakedarcy098@hotmail.co.uk or by direct message. 👊

Grenade Fatburner Vs Dexaprine XR

Review, Supplementation

If we can establish the most generic application of fatburners into one’s diet, it’s going to be that point of desperation during the weeks that precede a summer holiday. Now that this time has passed, this is purely aimed at anyone still considering either of the two fat burners specified in the near future. I have already covered the precarious instance of substantiating good whole foods with supplements in Over supplementing your diet  and Should I take ‘fat-burners?’ making this comparison one that feeds into the argument of significant diet changes –either temporary or permanent– VS overall output. 

First we need to consider the actual potency and further practical application of each product. This is due to the fact of paying for something that requires a somewhat dietary cleansing may be enough to provide results, over a concoction of questionable ingredients in the product itself. Most often that not, the diuretic properties of caffeine in high amounts may easily overshadow the less renowned and less concentrated fat burning compounds, to propel such a simple addition of common black coffee to the forefront of weight loss increments in toto. Such application is more common than those looking for more extreme and most likely more potent supplements to assist fat loss, although recent marketing of said products, factored in alongside somewhat ‘quick-fix’ plans has led to an increase in intrigue and ultimate demand. 

Now depending on ones general caffeine consumption, susceptibility to stimulants and the ability to take capsules on an empty stomach, both products –more so for someone with a physically exerting job– may not exactly culminate an ideal situation for the everyday. This is due to the fact that jittery and sweating sensations  can be expected on the first few occasions of taking them. More often than not, using fatburners in high amounts can burn out your endocrine system to the point of making significant effects redundant after prolonged usage. If the rating of each product below can illustrate this juxtaposition of strength and possible ‘side effects’ any further, I may add that a higher rating/ 👊👊👊👊👊 may not always be indicative of ‘better’;

                                         Grenade                      Dexaprine XR

Jitters                             👊👊👊                      👊👊👊👊👊

Flushes *face*            👊👊                           👊👊👊

Sweating                       👊👊👊                      👊👊👊👊

L-Lasting Energy       👊👊👊                      👊👊👊👊👊

Appetite suppression👊👊👊                     👊👊👊👊

From a contrast of effectiveness in relation to energy and appetite suppression along with somewhat quantifiable side effects, one may expect that Dexaprine XR would seem like the most effective product overall? Well numerous acquaintances that match myself on susceptibility to stimulants and somewhat rigorous application of them in an active lifestyle do also concur with my thoughts of it being simply too intense for the everyday. The overwhelming side effects whilst using Dexaprine XR may likely subside after prolonged use, although I would add that the attraction of implementing such a product into a lower carb diet for example, is one that would bear extremely fast yet consequently reversible results in similar time frames.

Moreover, using a product packing this much of a punch would only bear significant benefits in the short term, as resounding as they are; burning just as many calories walking rather than HIIT could definitely be too big of an opportunity not to try at least once. It all boils down to tolerance, one that may be the deciding factor in whether you can carry 1 bag as opposed to the usual 2, can push through jitters adding up cells on a spreadsheet or simply spend your lunch break with your head in a fridge.

In an attempt to avoid a tedious listing of both product ingredients and numerical values, here they are purely for further reference;

Grenade-

screen-shot-2016-10-06-at-11-40-41

Dexaprine XR- *DMAA Free*

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One aspect of fat burning supplements frequently overlooked despite its importance is their appetite suppressing element.Bitter orange peel or ‘Synephrine’ is the main component of both products, the precursor of the adrenaline-like rush leading to reduced appetite. To compare the 420mg of Synephrine in a serving of Grenade, Dexaprine XR’s proprietary blend of 805mg could mean that any of the listed ingredients may be featured in any amount, to the dismay or preference of someone only having to take one capsule for an equal or surpassing effect to Grenade. The ambiguity across such a list of components may defect potential users, a clear indicator to always check the contents of a product before buying and certainly before trying.

To conclude it seems that most of the attention has been acquired by IForce’s Dexaprine XR, although this is more for insight and warning as opposed to recommendation. Sure this product has considerable potential as a somewhat no holds barred stim’, but should be approached with caution. Grenade’s Thermo Detonator offers a much more sustainable and more applicable alternative to harsh side effects of most other fat burners on the market. These tend to bear infamous banned stimulants such as DMAA, Ephedrine and various nieces and nephews of the amphetamine family. Grenade incorporates a solid base of proven and effective ingredients without those which tend to peg up question marks on not only their application but safety. Grenade seems to do near enough everything that IForce’s product does without as many side effects and without the fear of such strong sensations refusing to subside in the near future.

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Viral 

Poetry, Uncategorized

VIRAL

A

Very
Incomprehensible 

Reaction,

Altering 

Life
Vulgar entertainment reaping years. 

Impossible necessity? Could one man’s piracy redistribute economy? His end not secured in bleak, limitless entities.
Reducing entertainments application to illicit overt negligence 
Altering liberties that eradicate racial intervention, never guns.
Let it fester excessively, scar the years leering edge. 

Intermittent Fasting for Weight Loss

Lifestyle, Uncategorized

While there are a number of benefits and drawbacks of intermittent fasting, one may consider it a somewhat extreme approach. Due to the duration of a typical ‘fasted’ period, a lot of people may implement I.F into their daily routine without realising, yet it is a term which some namedrop as a means of asserting their knowledge and overwhelming those as though it has been the best kept secret of the last few decades. Ultimately, fasting diets aren’t new to the fitness community, nor should they be packaged and sold to an unsuspecting ‘client’, amongst every other fad and scam, they are just another option for weight loss. For Muslims during this month of Ramadan, fasting will commence at dawn until sunset, making the time in-between a critical period of replenishing the first days energy stores whilst substantially covering the second. The more generic application of intermittent fasting which many athletes and the like endorse with the goal of ‘fasting to utilise fat as energy’ has certainly awarded I.F both intrigue and scrutiny even more so.

The fasted period requires the individual to refrain from consuming anything containing calories. For muslims, water and even chewing-gum must not be touched during said time, yet it is common for the majority of the non-religious to drink water, with an exception of zero calorie drinks –likely containing caffeine– to surpass the initial hunger upon waking or further cravings post-workout. Ultimately, the total calories consumed during the ‘eating’ period total a day like any other, which is often the scepticism of intermittent fasting in toto. Yes, only so much of the nutrients consumed during such a period may be sufficiently absorbed and utilised at once, yet it is often the restriction of intermittent fasting which makes it a valuable tool against the downfall of us all, snacking.

For people that may fast for around nineteen hours and eat for five, the aforementioned restriction will almost certainly delight a smart eater to choose the next foods wisely, one with energy and performance at the mercy of one unfulfilling snack. Consuming foods that are calorically dense will ensure a consistency of energy, as opposed to an incidence of irregular peaks and troughs –see Summer Blues & The ‘Juicing’ Craze— a spike in blood sugar, a crumble to cravings. So what can you expect from a typical day of intermittent fasting? Well it can be said that a lot of people struggle to eat first thing in a morning. Whether this is due to the fact that they can’t stomach food so soon upon waking or preparing breakfast gives them even less time in bed, there must be some relief to missing the ‘most important meal of the day’?

The problem lies with the fact that missing breakfast makes the rest of the day a mere game of catch up. One that may not go down so well for someone that only gets an hour lunch –or even less– whether it’s all day at a desk or one of ‘hard graft’ Blood sugar and cravings aside, the short term reward aspect of food either during a break or at the end of such a day would entice anyone without an ever-looming date requiring them to look their ‘best’ So how could Intermittent fasting solve this problem? Well I myself am not one to eat pre-cooked meals out of tupperware at various inconvenient points in the day, despite the incline to others. I don’t believe this is necessary to satisfy the more generic goal of overall health and weight loss, but alike I.F, it is a systematic approach which reiterates the importance of food choices. The freedom of choice is a concept that most people looking into the lifestyles of those eating to fuel rather than enjoy, burden themselves into the abyss of snack-filled binges. Although it is these times in which we can reassess the value of foods, now that only the initial enjoyment has any bearing, to a diminishing course of habit.

Fasting reinforces the value of foods that may not be deemed necessity, and highlights the inconvenience of foods containing redundant or ‘sabotaging’ macros, yielding only a short term relief in a 24 hour period. Said macros may total one’s overall caloric intake, yet may still be a fraction of the nutrients required to support a demanding workout routine or busy lifestyle in general. All in all, intermittent fasting is a useful tool for those who tend to eat later on in the day, and can appreciate the fact that snacking as opposed to consuming substantial meals is often a familiar occurrence.

For anyone that’s interest here’s an illustration of the typical fast/feed splits of Intermittent fasting, use at your pleasure or at your peril.

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