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Do fats make you fat?

Do fats make you fat?

Does eating fat make you fat? What causes weight gain: carbohydrates or fat? What type of fat makes you fat? These are some of the questions you ask most at EmPawer Fitness. And it's the phrase "fats make you fat"It has been one of the most widely used in the world of nutrition, but it's false. ❌ The campaign against this macronutrient has been so powerful and impactful in the food industry that it has even created a huge market for 0% fat products, especially dairy products, and many people are looking for protein foods that contain less fat. 

But we'll answer what's going through your mind right now. 👉No, fats are not bad and they are not as bad as the industry says. There are two types commonly known as healthy or good fats or bad fats. But how to choose good fats? Below, we'll give you the keys to what good fats are and how to consume healthy fats to give your body the benefits it needs from this essential element for your health. 

What are the healthy fats?

First of all it is necessary to know what are fatsIn simple and quick words: they are organic molecules formed by carbon and hydrogen with a specific shape. The size of the molecule and the type of shape or configuration is what defines the type of fat. The simplest unit of this element is called a fatty acid, and these in turn are the basis of all the fats in our bodies, from cholesterol to earwax.

The length and conformation of the chains of fatty acids are the characteristics that define their function.

How to choose good fats?

Many times the word fat reminds us of gaining weight. However, with fats we should forget this term and focus on the good fats our body needs. The differences between healthy fats and unhealthy fats. We don't focus on whether I'll gain a kilo or a kilo less, because too much of anything makes you fat. Now we'll teach you. how to choose good fats. 

What types of fats exist? The most controversial

Saturates and unsaturated: They are named according to the number of free hydrogen bonds they have. Imagine your hand is part of this chain and you have a ball, which is a hydrogen atom. If both hands have a ball, I am saturated (saturated fat), and if one of my hands is free, it is unsaturated fat. The more hands you have with a ball, the more saturated this fat is. 

Knowing this, it will now be easier to understand why, for example, you will find healthy fats in fish and why it is an essential food. 

  • Foods with unsaturated fatsThe less saturated fats are, the more capable they are of compressing and remaining liquid at room temperature. This is why fish are full of Omega 3, an unsaturated fat that allows them to swim in low-temperature waters without freezing. 
  • Foods with saturated fatOn the other hand, saturated fats behave like a solid at room temperature, like butter or coconut oil.

What good fats does the body need?

Now you might be wondering How healthy fats act in your bodyThe body, more specifically the pancreas, secretes an enzyme at the level of the small intestine that breaks down dietary fat into small portions (or fatty acids) so that our body can absorb them more easily. 

After The intestinal mucosa packages these fatty acids into small molecules called chylomicrons, which enter a transport system called lymph. After being transported to different parts of the body, Fatty acids can have 2 destinations: 

  1. To be used as energy
  2. Regrouped into triglycerides for storage. 

What are healthy fats for?

The benefits of healthy fats are numerous: 

  • They provide energy to the body
  • They help maintain a correct hormonal balance, especially hormones that use fats as a base (sex hormones and corticosteroids).
  • They are an essential part of our cell walls
  • They are a fundamental part of our nervous system (brain, spinal cord)
  • Transport of vitamins A,E,D,K
  • And they provide 2 fatty acids that our body cannot form on its own: Omega 6 and Omega 3 (take note of these, I will explain them later).

Where to find healthy fats

There are many foods that provide fats., before making a list of them, it is worthwhile It is worth mentioning that the fats present in foods are usually a mixture of saturated and unsaturated fats.. For example, the egg that has usually been associated with having more saturated fats are actually composed as follows: 39% saturated, 43% monounsaturated, and 18% polyunsaturatedThe best way to consume this macronutrient is through variety and quality. Here's a list of foods that provide fat: 

  • Nuts, seeds
  • Avocado
  • Dairy
  • Egg
  • Fish, especially blue fish
  • Olives
  • Beef/pork/etc.
  • Olives
  • Coco

Saturated fats are good or bad

These They are present in various foods For example, proteins of animal origin, eggs, dairy products, chocolate, to name a few.

In recent years, the concept, if not the myth, has become established that the higher the consumption of saturated fats, which in turn contain cholesterol, the more cholesterol we will have in our blood. However, I dare to challenge this concept and use the word myth to define it, since Reductionism at this level leaves aside concepts of body function (or physiology) that are important in fat metabolism.

Something else that's also true and we must take into account is that when saturated fats are processed and mixed with salt or sugar, they directly cause an increased risk of cardiovascular disease (or heart attacks). This is said from a position of maximum reductionism. 

Omegas are fats that our body cannot produce and must obtain through our diet. 

  • The Omega 3 present in Flaxseed, chia, walnuts, and oily fish are essential elements for cell membrane health, allowing for the improvement of multiple functions such as the transmission of serotonin (a fundamental neurotransmitter for mental health), helping to delay neurological aging processes, improving insulin sensitivity, and helping to regulate autoimmune processes by reducing inflammation. 
  • The Omega 6 present in Sunflower, corn, sesame, peanut, cereal, egg, and margarine oils are a pillar in inflammatory processes. 

Here's why this omega has been getting bad press. However We must remember that the inflammation process is what allows our body to repair itself.The answer lies in a balanced diet that includes both omegas, which keeps our body with the necessary inflammation to repair itself and with the right amount of omega-3 for efficient cells. 

To give you an idea of ​​how important balance is and how much we've disrupted it. In the past, the omega-2 intake balance was 1:6, but now, with processed diets, it can be as high as 20:1.

Therefore, a varied diet with foods that are as minimally processed as possible can help maintain this balance. 

Finally, what are trans fats?

Let's talk a little about trans fats. In short, this is the name given to fats with a specific configuration in one of their bonds. The bond can be Cis or Trans. Almost all unsaturated fats in nature have the bond in the Cis position, except for a few exceptions present in meats and dairy products. 

Therefore, most trans fats come from industrial processes where hydrogen is artificially added to unsaturated fats until they become solid at room temperature. 

In our body these fats bind firmly to our cell membranes and can produce: 

  • Decrease in HDL.
  • Increase cholesterol production.
  • Create deficiency of essential fatty acids.
  • Decrease the elasticity of the vessels, which in turn worsens chronic degenerative diseases such as hypertension.

Fats are an essential macronutrient that is essential for the overall health of the human body.Although they have a high energy content and we have to take into account not to exceed their consumption, a daily intake of high-quality, low-process fats will improve our cellular function, cognitive, mental and hormonal health. 

We recommend that you see all this information in our YouTube Channel To better understand everything the world of fats hides. And don't be afraid to add a little bacon to your diet from time to time. If a diet is not appetizing, it is not sustainable.

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How to organize your schedule and prioritize tasks

How to organize your schedule

Today you will learn a very simple way to how to organize tasks and forget about having to set hundreds of alarms and reminders. 

In the previous blog that you can also see in our YouTube channel(if you don't feel like reading 😉) we talk about priorities and the frustration that comes with wanting to do something but not finding the time. The tricky part about this topic is that time isn't tangible; we can't see a block of time; we have to imagine it, and that makes it difficult if you have a visual understanding to understand it better.

However how to organize to-dos To do what we truly enjoy. A priority is that "something" we give priority to in time, that is, we decide to do it or pay attention to it first. We rank our tasks, hobbies, or things we have to do; sometimes we organize them by preference and mostly by urgency. 

Therefore, In order to do what we really want, sometimes we have to make space by removing and rearranging our current daily activities. And sometimes, to be able to do that, you have to start from scratch. To put new clothes in your closet (your new priorities), you have to take everything out, look through it, sort through it, and either discard or relocate things that don't belong there. 

That's exactly what we need to do with our activities. There are some basic ones that can't be removed, but they can be rearranged! Got a pencil and paper? Let's get started!

Tips for organizing your agenda

1) Place the sheet horizontally and draw 6 lines so that you have the 7 spaces for the week from Monday to Sunday.

2) Write the basic need activities first: Eat breakfast, eat lunch, have dinner, cook, go to the bathroom, shower, go shopping, get ready for bed.

3) List the activities that provide you with financial support: Going to work, calls, meetings, computer work 

4) Now the activities you do with your family, partner, pet, children, friends…

5) Write down the transfers and downtime. For example: finishing lunch at 15.00:15.00 PM doesn't mean you start work at XNUMX:XNUMX PM. You have to consider the time it takes to take the dishes to the kitchen, prepare your office, organize your space, and the time it will take you to concentrate again to work effectively. You can relate to this, right? Remember that you are not omnipresent. 

How to organize your schedule to have free time

It's important to ask yourself the following questions to minimize your time and find a little time to train and take care of yourself and your health. 

Can you combine tasks and save time?

When cooking for lunch, you can also make dinner. For laundry, you can run the washing machine at night and hang up the clothes while the eggs are cooking. Adjust your dog's walking schedule when you have to run errands. 

Is there anything that can be delegated and/or stopped doing?

Go to the market, you have to buy things, but you've seen that the greengrocer delivers. Make your list, send it, and they'll bring it to you! One less problem and more time for you. 

What obstacles might you have?

Going out for coffee with friends, video chatting with family, scheduling work meetings at odd hours, needing something from the supermarket that you forgot, and any other unexpected daily issues. 

In this regard, respect your schedule and offer or suggest times that work for you. Otherwise... see you later! Prioritize yourself unless it's an emergency.

It's best to do the heaviest or most time-consuming tasks of the day first thing in the morning. This tip and the previous ones will help you get organized for your workout. Now it's time to stick to your plan. Try it for two weeks, review, redefine, and redirect your schedule to make time for what you truly enjoy, like organizing your time to go to the gym. 💪

Below we leave you a brief summary to clarify everything you've had to read. 

  1. Use a canvas to write on, delete and view
  2. Write basic activities: Eating, showering, etc.
  3. Write work or fixed-term activities: Work, take care of your children.
  4. Write social activities: Spending time with pets, partners, children, roommates, friends.
  5. Take note and leave room for transitions, timeouts, and rest time.
  6. Ask yourself the 3 questionsHow do I save time between activities? What things can I delegate or stop doing? What obstacles or unforeseen events might I encounter?
  7. Write in the space left, the new priority.
  8. Try it for 2 weeks and define if it suits you or if you need to go back to step 6.

With all my heart, I hope you find order because only in an orderly way can we do what we love and like the most! 

Do you have any questions? Please comment or write to info@empawerfitness.com or by IG @empawer_fitnessAnd we'll be happy to answer your questions. Have fun with this puzzle about how to organize your schedule. 

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Training to gain muscle mass

Routine to gain muscle mass

Are you one of those people who trains or has trained with the typical Weider routine of two muscle groups per day? Don't worry, everyone has been there. But, like everything in life, things evolve and progress, so in this article, you'll learn How to create your own training plan 100% adapted to your muscle mass gain goal, based on science and the experience of professional natural bodybuilders. Read on and find out How to plan your gym routine to train and gain muscle mass without getting stuck. Let's get started!

Step by step in this article we will guide you on what you have to do to create your own routine at the gym. using as an example that one of the coaches of EmPawer Fitness is being carried out. Therefore, the steps you'll need to follow are as follows: 

Step 1: Muscle group

Structure your training split taking into account the priority you want to give to each muscle group, adjust it to your availability to carry out these training sessions and structure it in such a way that the recovery time of each muscle group is respected. If you want to gain muscle mass in your upper body, you should prioritize your torso., specifically the arms and shoulders.

So now you know that when it comes to organizing the split, selecting exercises, number of sets, etc., the torso will have the greatest importance, and more specifically the arms and shoulders if those are the areas you want to focus on. 

Step 2: Plan over broad periods

Planning training is best in periods of 9-10 days. I don't mean that doing your split from Monday to Sunday is wrong, just that you are missing out on the opportunity to include a higher frequency and volume of training in those muscle groups that you might be more interested in working on. As shown in the study by *Tavares and colleagues of the year 2017 Several groups were compared with different training frequencies for each muscle group. It was observed that a higher training frequency favors greater gains in muscle mass vs. a lower frequency for each muscle group.

So a possible structure in training to gain muscle mass is: PUSH-PULL-Rest-Torso-Leg-Rest-Arm-Leg-Rest

Step 3: How to create a gym routine

The selection of your exercises in each training session must be correct How are you going to ensure that this selection of exercises for each muscle group is being efficient? Performing all the movements that involve that specific muscle. If I told you about each and every movement of each muscle, it would be a whole other article. So we're going to cover the pectoral muscles and the movements that involve them, as well as the exercises the EmPawer coach has selected to work them. 

The pectoral muscles are primarily worked with horizontal adduction and shoulder extension. You should select exercises that incorporate this movement pattern to target this muscle. The days you work the pectoral muscles are PUSH days and TORSO days. For the PUSH session, you'll do an incline barbell bench press, a machine press, and a cable crossover on the bench. For the TORSO session, you'll do an incline dumbbell press and a convergent machine. 

Step 4: Variety of exercises

Introduce a variety of exercises for each of the muscle groups. Don't confuse this concept with the idea that you should change your training routine every 2-3 weeks., because on the contrary, the best way to progressively gain muscle mass is to maintain your routine planning at the gym in the medium to long term. What you should focus on is making sure you perform multi-joint exercises for each muscle, which will be those you perform with a barbell or dumbbells, and analytical exercises, those you will perform on pulleys and machines. Since, as shown in this study by *Gentil and colleagues in 2015, it is shown that combining them favors the gain of muscle mass than with analytical exercises alone. 

So you can see it much more clearly, We move on to the back muscle group and what exercises to combine in the training split.. The back is  Works on torso day and pull day. In the pull session, a barbell row is introduced as a multi-joint exercise, followed by a more analytical approach to performing a pulldown on a free-weight machine, an upper back row on a machine, and a horizontal rowing machine that works unilaterally.

Step 5: Rest times in the training routine

Apply high intensity and rest properly during your sets. You already know that to generate muscle mass A key factor is that you apply a high effort in each of your series. This has to translate into getting close to failure in a realistic way or even reaching complete failure. For this, it will be very important that To maintain this high intensity, rest properly between sets. 

On the other hand, I don't know if you've heard of professional natural bodybuilders like Aj Morris, Eric Helms, Roberto Amorosi, apart from having a brutal physique, if there's one thing that characterizes them it's that apart from controlling variables like those mentioned above, they are capable of applying high intensity and really pushing themselves in each of their series. 

To make it much clearer for you, when programming the intensity and rest times of my split, EmPawer trainers recommend using RIR (Repetitions in Chamber) to set intensity. between 3 and 0 and I usually rest between 2 and 4 minutes between sets. The two key points to keep in mind are: on the one hand, during the first weeks of the split, apply a slightly lower intensity and move at a RIR of 3-2, with rest periods of 2 minutes, and as the weeks go by, move towards a RIR of 2-0 and rest periods of 3 and 4 minutes. 

We hope we have been able to help you plan your gym routine to gain muscle mass. We know that's been a lot of text, so we're helping you out with a key summary.  on how to create a gym routine!

1.Make the structure you want, but always taking into account the priority you have at the level of muscle groups, to select one distribution or another 

2. Plan ahead in 9-10 days, so you can put greater volume and frequency into those muscles you are interested in working 

3. Select your exercises taking into account the movement patterns in which each muscle group works 

4. Introduce a variety of exercises for each muscle, performing multi-joint exercises as well as more analytical exercises 

5. Apply high intensity with rest times between 2 and 4 minutes.

We've provided the two scientific studies mentioned below. And don't forget to ask us any questions through our Instagram, in comments or booking a free appointment. 

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How to organize your training time

How to set priorities

The difference between wanting to train and being able to train is in how you organize your time. That which we so often lack, but if your priority is training and feeling good, taking that time to organize your training in your schedule, It can certainly mark a before and after in your routine.. Even make you more productive! 🔋That's why you'll discover more throughout the article. Tips for resting, training, and finishing those pending tasks that you always let go, because when you are a priority it shows. Keep reading and find out how to prioritize tasks correctly. Let's get started!

How to prioritize tasks? Tips

It's a fact that what you do brings out your true priorities. Sometimes we just don't know how to choose what to do or not to do during the day. We think we have them well established, but often Your true priorities are buried among others which are of a more immediate nature but not as important.

 

But, let's clarify first, What is a priority? Something is said to be a priority because it is given priority. time preference, meaning you decide to do it first or pay attention to it before anything else, is a style of ranking or hierarchy created among the tasks, tastes, or things we have in life. A clear example is: “I want to exercise but I have a lot of work.”For obvious reasons, we'll choose work because it's a priority, as it provides financial support for ourselves and/or our family. And if work takes up most of the day, it's difficult to organize training. 

But, good news! We know that if you weren't wondering how to organize your studies, work, and training, you wouldn't be reading this. It is important to visualize your priorities and discover how you can begin to fit them into your day.. Ask yourself 

  • How long do I work?
  • How long does it take to get to work?
  • What hours are “free”?
  • What time is most likely to complete at least 30 minutes of training?
  • How easy is it to stick to this schedule?

On the other hand, there are people who know their start time but not their end time. So, it's unlikely they'll be able to schedule their workout and go after work. Something interesting would be to consider training in the morning, training before going to work because there are no obstacles there and it will be much more likely to complete the training.

How can I stay true to my training priority?

Whether you have an hour or ten minutes, do it—less is nothing. At this point, the important thing is to do it! The benefits it will bring you will make it more and more valuable, and the priority will be as important as your work. So, you know! Follow these three steps to start integrating training in your routine, no matter your schedule. Because there's always a little time.

Identify your priorities

Which priorities take the most time? You should know which activities take up the majority of your daily actions or thoughts. But how do you integrate them into your routine? It's important to know how to make room for them and fit them into your schedule. Constantly ask yourself, "What benefits does maintaining this priority bring me? How does it make me a better person?" And, more importantly, what makes you feel better about yourself?

Hopefully you're one step closer to better prioritizing! If you enjoy this type of content or would like more information and to discuss a specific topic, please comment or email us at info@empawerfitness.com or on IG. @empawer_fitnessAnd we'll be happy to answer any questions you may have. See you in the next post, where we'll teach you a practical exercise to organize your daily priorities and activities. Remember to check out our channel YouTube You can find more information on the topics we talked about here.




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What are proteins and how much do you need?

What are proteins, benefits

What are proteins and how much do you need?

We've always heard that combining all food groups in the right amounts is the healthiest. However, Depending on our goals, listening to our body, whether it feels better or worse... there is a specific group that is fundamental when it comes to nourishing our body.. Exactly! 😉 We told you in the title, but let's go a little deeper. 

Below, we'll clarify a few quick questions so that throughout the article you'll understand everything you need to know about proteins much better. For example, which is vegetable protein,  Which protein is better, when to take protein, before or after training? etc. Shall we begin? 

Everything you need to know about proteins

CEating protein is essential.  It helps with both muscular and structural repair of the body, as well as multiple functions such as hormones, enzymes, and even neurotransmitters. There are many doubts about this food group that we consume almost daily without realizing it, as it's present in many foods. But oh, protein, how many doubts it generates! And the one we hear most often is how much protein to consume. According to the WHO, A sedentary person (with no or minimal activity) should consume approximately 1 g per kg of body weight. 

But what if I'm more active? Multiple studies show that A consumption of around 1,6 to 2 grams per kg of weight is ideal for people with moderate activity.However, if you are a person with specific goals such as body reconstruction or fat loss, you may be wondering Which protein is best for increasing muscle mass? or which protein is best for weight loss. Step by step, we'll get there soon 😉 Another profile that should also know the amount of protein they consume are people who are in a high-performance processes (such as special forces competitions such as firefighters or police officers) or athletes. Consuming more than 2 grams of protein per kilogram of body weight.

Which protein is better?

 The best protein is the one your body can absorb most efficiently.. So far, and from a 100% biological point of view, the proteins with the best absorption are those of animal origin (beef, pork, chicken, fish, etc.). But wait a minute! What if I'm vegan or vegetarian? Having specific food preferences is not an obstacle on your path to wellness. In fact, you can achieve them. vegetal protein It has a lower absorption rate and, in many cases, can provide large amounts of other macronutrients (e.g., carbohydrates). Remember that for someone who has decided to be vegan/vegetarian, the key is variability and seeking multiple sources of protein (seitan, tofu, legumes, nuts, etc.). Being a good vegan/vegetarian, apart from being a decision, is a huge responsibility to your body.

Before considering protein supplementation, it's important to assess whether you're already consuming enough protein in your regular meals, whether you're following appropriate portion sizes, and whether you're maintaining variety in your diet. If you are not meeting these criteria, it is advisable to first adjust your diet before resorting to supplements, since the body prefers nutrients from natural and less processed sources.

However, For those with time constraints or situations that make it difficult to prepare quality meals, supplements may be a convenient option, but they should be considered as a temporary intervention, not a permanent solution.

As for timing protein intake, it's best to spread portions throughout the day for better absorption. Therefore, eating large amounts of protein in a single meal isn't as beneficial as dividing it into three varied meals, each with 100-200 grams of animal protein (raw weight) or the equivalent in vegetarian options, although the amounts can vary depending on the type of food.

It is possible that at this point we have resolved many of the doubts that have brought you here. But there is more and it is very interesting.

👉 Let's start by defining what proteins are.

Proteins are like the structure of a house, made up of small components called amino acids, which are like the grit that builds walls. This highlights the importance of protein consumption in our diet. Proper chewing is the first step in the absorption process, as it helps break down proteins into peptides and amino acids, facilitating their absorption by the digestive system.

Now Here comes the interesting part, which you should know for your own good and health: Why do I need multiple sources of protein? And is that There is no single perfect source of protein production. PTo understand it you will have to know that they exist 3 groups of amino acids:

  • Non-Essential: We can produce them inside our body and there are 15 of them.
  • Essential: We cannot synthesize them ourselves and they must come from the diet and there are 5 of them. 
  • Conditional: This means that we can usually produce them ourselves, but in stressful situations we need to obtain them from our diet. 

But then, where is protein found? It's present in many foods; larger doesn't mean it's better or richer in protein. An example is the egg, with a large proportion of all of them. 

Which protein should I take if I exercise?

Whether you're exercising to lose weight or to gain muscle, whatever your goal, if you're physically active, you should consume more protein than someone who's sedentary. Protein, one of the three main macronutrients, is essential for the body because it cannot store it, so it needs to produce more during periods of increased activity or physical exertion. In addition, proteins require a lot of energy to process and absorb, which It increases the feeling of satiety, being key in body reconstruction diets to avoid excesses. 

Importantly The weight of food portions does not always equal the amount of protein they provide; for example, 100 grams of chicken provides approximately 30 grams of protein.. If you would like more information on this topic, We invite you to see our video about macronutrients or download our guide to better understand this concept.

It's true that depending on a person's health, protein intake should be reduced, for example, if you have high cholesterol or other conditions. But we'll leave that for another article. 

Now we are going to talk about what we were talking about at the beginning; How much protein to take to increase muscle mass or to lose weight. And the more active you are, the greater your consumption, and you suggested doses above 2 grams per kilogram of weight. However, there are studies that show that a consumption above 1,6 grams per kilogram of weight ceases to have such a pronounced effect on muscle gain. 

Benefits of protein

LProteins not only help you build muscle, but also increase the feeling of satiety and speed up recovery.However, don't go crazy trying to reach extreme amounts like 600 grams a day; even 200 grams can be a challenge. It's at this point that you can adjust the balance according to your goals and desired results. 

Start by meeting the minimum requirement of 1 gram per kilogram of weight, then aim for the optimal 1,6 grams, and if you're really ambitious, you can go up to 2 grams per kilogram. But remember, these are general guidelines and may vary depending on your body composition.

Don't worry too much about what others say about protein consumption; some may think it's excessive while indulging in unhealthy foods. Instead, Focus on what really matters: knowing and appreciating what you put on your plate, especially when it comes to protein. Your body will thank you for it on the path to your fitness goals.

Also remember that These recommendations are general and may have nuances, for example in people with very low or very high fat reserves. Where other parameters will need to be used to calculate ideal intake, not just based on body weight. Your health and the path to your physical improvement goals are as simple as knowing what's on your plate and how important the consumption of each macronutrient is for your body. 

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3 reasons you should know to gain muscle mass as an advanced person

How to gain muscle mass

If you've been following us for a while, you'll have already discovered your fitness level. At EmPawer Fitness, we've classified three levels: beginner level, intermediate level, and advanced levelAnd if you're here reading this, it's because you're in the latter group. Have you been training for 6 years or more with the goal of gaining muscle mass? Do you already know how to give it your all in every set you perform, yet you're still stuck, seeing no improvement? In this article, we'll give you three reasons why, even though you're an advanced person, you're still not seeing any progress, and exactly what you need to do to break through that plateau. Are you ready?  Go for it!!!

Problems require solutions. Constantly hitting the gym without seeing results is difficult at any level, especially at the advanced level, as it's very, very difficult to see changes during that time. But everything can be achieved. Below we show you 3 reasons that are probably preventing you from gaining muscle mass as an advanced person.

Focus on your weaknesses

Keep in mind that you are at a point where you will already have a good physique and if what you want is to gain muscle mass, you will have to know how to identify which muscle groups you want to maintain because they already have a good development and which ones you should focus on.  to improve them. 

Genetics plays an important role in determining muscle growth. For example, your arms may respond very well and you need to train them less, or your legs may respond less well and you need to work harder to grow them. To do this, it's best to identify those muscle groups that are lagging behind so that in each plan you make, you aim to focus on these weak points you want to work on. Now, the saying "he who does too much, does little" makes sense. If you try to focus on all your muscle groups equally, you won't notice the noticeable change you're looking for. So focus on one or two weak points you have and prioritize them more, without neglecting the rest of your muscle groups. 

How much training to gain muscle mass

Your body doesn't understand weeks, days, or hours, your body understands stimuli. That's why, for someone with as many years of training as you, it's very important to know how many days a week to train. The most important thing is to work in microcycles of 9 or 10 days. This means that your split, instead of lasting a week, can last a week and a half, or even two weeks, until you start over again. 

This way, you'll be able to work out in a much more complete and effective way, so that your muscles receive a good stimulus to continue growing, and above all, so that you can have a greater number of days, especially on those weak points that you want to work on, as I mentioned in the previous point. 

You think you've reached a point where you can't grow any further, the famous "natural limit"

You can continue to gain muscle mass even when you are advancedYou're never going to reach the point where you can't build muscle anymore and it becomes impossible to grow, but what is certain is that as you become more experienced, the rules of the game become more complicated. 

Therefore, if you're not growing at all, you may be failing at something that, once you find the key, will get you back on the path of growth. This could be something at the training level, or maybe you're not reaching your training requirements. daily calories, that you are not eating enough protein, that your levels of Stress are through the roof or that you sleep quality may not be correct. 

Identify where you're failing and, above all, be patient. Gaining muscle is a slow and difficult process, but if you're patient and don't limit yourself with your own thoughts, you'll be able to continue progressing and gaining muscle mass. 

Everything you need to know to gain muscle mass

  1. Select your weak pointsFor example: pectorals and quadriceps. And once you've identified them, focus a little more on them when training. Apply a greater number of sets, exercises, or frequency to give them the stimulus that gives them reasons to grow. 
  2. Structure your training split in 9-10 daysFor example: Torso-Leg-Rest-Push-Pull-Rest-Arm-Density, and once you're done, start over. This way, you'll ensure you can focus on those weak areas while still providing a good workout for the rest of your muscle groups, ensuring none of them are left unworked. 
  3. Don't limit yourself by thinking that you have reached your natural limit and that you will no longer be able to continue growing.You have to be aware that it's a slow process and that you need to focus on the long term, as that's when you'll be able to see your improvements and results. 
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How to train at the gym at an advanced level

How to train at an advanced level of fitness

Advanced level exercise routine

That feeling of leaving the gym having had the best workout of your life and feeling like a true athlete 💪 But wait... is being an advanced athlete really that simple? Today, at EmPawer Fitness, we want to talk about advanced gym training, how to train, and the best types of workouts and routines for advanced athletes. However, first and foremost, you should know that even if you've been doing CrossFit in Madrid for one or two years, and even if you go to the gym day in and day out for a month, that doesn't make you a high-performance athlete. 

For this reason, we're going to show you some characteristics of people who train daily and are in good physical shape, but who, however, are still, yes, still (everyone can reach the advanced level), not experts in the world of fitness. 

Some of the goals achieved by EmPawer customers in intermediate level are the following: 

  • 2 years of experience in functional movements with body weight and external loads in the gym
  • Training frequency: 5 times a week.
  • Training duration: 1-1:30 hrs per day.
  • Type of training: Functional, very varied. 

If this sounds good... but there is always room for improvement 🙌

How to reach advanced fitness levels

Below I present some of the features, (not all 🙄) to reach an advanced level. 

  • At least 3 years of experience and mastering motor control of the exercises. In fewer words: Mastering the technique of the movements, specifically the 6 movement patterns.
  • Maintain frequency training 5-6 times per week
  • Maintain or increase training duration (Depending on individual goals)
  • Type of specialized training (in my case) functional with a focus on weightlifting and absolute strength.

You may have been fulfilling these characteristics for 3, or even 10 years. Does that automatically make you someone who trains at an advanced level? We're sorry you're reading this, but no. An advanced level is capable of reaching maximum weights, meaning you can only do one very heavy repetition and become ultra-tired after that repetition. So much so that you wouldn't be able to reach the same weight in that session if you tried again. This means that Your body already knows how to squeeze the strength it has built up over the years, in a specific situation, giving it his all with good technique, and with good reason, getting tired after that tremendous explosion of energy. 

Another feature of the advanced level of fitness is that You can reach higher speeds and intensities, demand more and better rhythm from yourself, Feeling muscle burning and aerobic agitation... but being able to maintain it throughout the entire workout means you can push yourself much further and be able to recover within the session. However, it takes more work to recover between sessions. For example, if you worked your upper body one day, the next day if you were to repeat it... you wouldn't be able to, or the quality of your movement or your lifting capacity would be considerably diminished. 

You can expose yourself to more complex exercises because you already have a well-built foundation, and the best part is that now you have fun pursuing new and more complex exercises, because you feel agile and capable of trying them.

To finish with the points to identify when you are ceasing to be an intermediate… is that You feel stuck, you continue training with great quality, you challenge yourself, you demand, you have been able to reach maximum weights but... you can't lift them anymore... That's when you need to move on to the next level of training. and try something more advanced. But how should an advanced person train? 

Advanced level gym routine

Taking advantage of physical experience and level, an advanced trainee can train in many ways. However The best way to start is by being evaluated by industry professionals., to avoid injuries and any problems that may arise during such demanding training sessions. Per day we would work only one movement pattern, to give you a very general example: 

  1. Monday: Push
  2. Tuesday: Squat,
  3. Wednesday: Pull and core
  4. Thursday: Rest
  5. Friday: Deadlift
  6. Saturdays: Lunge and core. 

Someone who is advanced can push themselves so hard in one session that they would need 48-72 hours to recover. and make a great effort again and benefit from training to adapt and not overtrain the body. 

Even to change levels, you have to go in with very clear expectations… An advanced (with irony)…progresses slowly, in months or even years, you might not improve your marks. The improvement curve is very flat, and in many cases, maintaining a high level is already a win! 

In summary, you are advanced if:

  • You've been training for more than 3 years. with perseverance and rigor
  • You master the 6 pattern technique of movement.
  • You can take them to the limits of your carrying capacity and your ability to exert speed and intensity.
  • You recover well within the session but it takes a lot of effort to recover between sessions.
  • And, you notice stuck in training despite your perseverance and discipline.

In general, a training strategy would:

- Train one movement pattern per day.

– Let it go 48-72 hrs to recover between patterns of equal movement.

- Working with specific metrics, weights, and rhythms to guide efforts and encourage adaptation rather than overtraining. 

This is a very broad topic and, like everything else, it changes according to our individuality; we all start from different paths and experiences. The best thing is to know how to self-identify but work hand in hand with someone who can tell you and plan the path for that improvement curve. Even if it looks flat, keep going up! 

At EmPawer Fitness we offer a fitness level assessment in which you find yourself “Express Training & Evaluation” So now you know if you want to achieve your goals and know how to train in the gym according to your level, you can do this and get rid of any doubts!

If you have any questions, we're happy to answer them, so just leave a comment or write to info@empawerfitness.com or on IG @empawer_fitness. See you next time!

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How far to squat? Assessment, technique, and tips!

How far to squat

HOW FAR TO GO IN A SQUAT? TECHNICAL EVALUATION AND TIPS!

Have you ever wondered how far down you go in a squat? previous article on squats, we explore how to improve your squatToday, we're going to take that knowledge a step further. In addition to telling you how far we've gone, we'll explain two of the tests that help us evaluate our clients' mobility in EmPawer and show you our Coach Andy's favorite exercise for improving it. Let's get started!

How far to squat? Flexibility and mobility

It's clear that you are here to know how far to go down in a squat, but we would like to first make it clear that one of the main limitations for working a deep squat is usually the mobility, mainly of the hip and ankle. So if you want to perfect your squat, you'll need to focus on it. ☝️

 

Although it is a word that is often heard, I have found that sometimes The word mobility is often confused with flexibility. Although many exercises involve working together, it is important to note that they are not the same.

 

La Flexibility refers to the elongation of tissuesWhile Mobility focuses on the quality of movement in the joints.

 

For example, if you tie your shoelaces with your legs straight you would be working on your hamstring and calf flexibility, while using a deep squat or lunge to tie them would work on your hip and ankle mobility. Understanding the causes of limited mobility It is the first step in establishing effective procedures to solve the problem. 

How to assess my mobility? Mobility and flexibility tests

Let assess your mobilityTo do this, we recommend taking the following tests barefoot and recording them from the side for a thorough evaluation. This way, you'll have proof of your starting point and see your progress. 😉 

To assess your ankle What we will do is a Ankle dorsiflexion test. Find a wall and kneel near it. Place your foot about a hand's length away from the wall. From this position, move your knee forward, trying to touch the wall with it. Your heel should remain in contact with the floor.  

If your knee manages to be aligned with your toes your range is “improvable”, The objective would be to reach the wall with your knee.Don't forget to do this with both feet, as it will be interesting to assess whether there is pain or imbalance between both sides. 

To assess your hip mobility we will make a deep squat. As you do this, notice how you descend and if there are any restrictions or discomfort. Make sure the soles of your feet are always in contact with the floor. When the hips lack adequate mobility, two things can happen. First, the knees will lose stability and begin to arch inward. Second, the lumbar region will not be able to remain stable and will collapse into a rounded position, which is known as a "butt wink." (I.e.

You can measure hip flexion drawing a line with the torso and another with the outside of the upper leg. The tighter the angle, the more flexion at the hip. You can see clearer examples in this YouTube video that we recorded with the help of our coach Andy. 

Each of these movement problems wreaks havoc on our power and increases our risk of injury. sedentary lifestyle and sitting for too long they are Two reasons why we develop rigidity. ⚠️

How far to squat: Tips for improving mobility

Now that you know what your areas of opportunity are, we will share with you Coach Andy's favorite exercise, and we will give you tips to improve your mobility significantly, and we'll tell you how far to go down in a squat.

 

To make the Coach Andy's favorite exercise you will only need to invest Phone: 3 3 3 Ie ????

 

  • 3 minutes 
  • At least 3 times a week before your workouts, or at home 
  • for 3 weeks

Step by step to improve your mobility

Take note of the step by step to improve your mobility and your squats! 💥

 

  1. Aim to go to the bottom of your squat, as deep as you can go. 
  2. Evaluate whether you are shifting your weight toward your balls or your heels, and play with it a bit by shifting your weight forward and back. 
  3. Now stay in the center for a few seconds. Try to open your knees with your elbows, trying to keep your torso vertical.
  4. Now we're going to shift all our weight onto the ball of one foot without raising our heel. Hold this for at least 20 seconds, then move to the other ankle, shifting our weight toward the ball of one foot without raising our heel.
  5. Return to center and now we are going to perform Warrior Squats, going from one side to the other holding 2 seconds in each position, repeat as you like. 
  6. With 10 to 20 seconds left, return to center and now find a more active position with your torso more upright. If you find you're still short on time to accumulate those 3 minutes, you can repeat any of the previous exercises.
  7. Once you've accumulated 3 minutes, don't stand up; get on all fours and move around a bit before standing up.

Tips to improve your mobility

Take note of the tips that we leave you below, will serve you to improve your mobility, and therefore, your squats. 

 

  • You don't have to hold it for 3 minutes straight, you can start with 1 minute and gradually increase the time.
  • You can also accumulate the 3 minutes but take breaks in the all-fours position.
  • If you're already comfortable with those 3 minutes, try a deeper position now, maybe even spread your feet a little wider. Always look for a little challenge! 😏
  • If you find it too difficult, start from a rack or a chair and remember that you can always resort to the quadruped position.
  • Remember, we'll do this for 3, 3, 3 minutes, at least 3 times a week, for 3 weeks straight. After this time, you can re-evaluate yourself. 

Spoiler! 👉Working on mobility isn't very comfortable, but it shouldn't be painful either.

How far to go down in a squat?

Now yes, we come to the climax of our article today, where we tell you how far to go down in a squat. 

 

👉 The depth of your squat depends on what you're working on. Always look for a deep position, that challenges you, but that little by little you get to be more active!

 

Our coach Andy recommends working on the 3, 3, 3 pattern in the first part of your workout or if your focus is on improving mobility.

 

In the rest of the training to work repetitions of free or weighted squats always seeks to maintain an active and elegant positionDon't get frustrated if your squat can't go that deep right now. Be patient. If you are working on your mobility, we assure you that little by little you will go down more and more, effectively and efficiently. 

So every time you think How far to go down in your squat, don't let your mobility be the limiting factorRecord your assessment and try the 3,3,3 before starting your workouts. Re-assess yourself in 3 weeks and you'll see the difference, although we're sure you'll notice it in your training as well. 

 

Don't miss a single one of them our articles And if you want to learn more about mobility or have any questions, let us know in the comments or send us an email! At EmPawer, we're here to guide you. Don't let your mobility limit you. Improve your squat and see you in the next article! 

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How to calculate daily energy expenditure

How to calculate daily energy expenditure

HOW TO CALCULATE BASAL METABOLISM

Throughout our lives we will constantly be setting new goals and objectives, one of the most common is the improvement in nutrition. Whether for aesthetic purposes (usually the most common) or for health purposes. The beginning of a diet is a constant that is usually present and It is important to know the recommended caloric restriction, as well as to have basic knowledge about basal metabolism and diet. before starting a diet, although it is better if it is with the help of professionals since it can be dangerous and harmful to our health.

Before starting a diet there are several questions.

  • When to start?
  • What type of diet should I follow? (Ketogenic, Atkins, LowCarb)
  • How long will it take to reach my goal?
  • Does this have to be for life?
  • Will it work?
  • Will I go hungry?

However, there is one issue that I consider should be the initial pillar and perhaps the most important.

The importance of Basal Metabolism

It is the amount of energy our body needs to maintain its vital functions - breathing, heartbeat, hormonal secretion, etc.

 

And at this point you might ask yourself Why ? If I just want to know how much lettuce I should eat and when. There's a phrase we like to use that can put the importance of this element into context: "A system that isn't understood can't be evaluated or improved." What are we trying to achieve with this?

 

Let's make a simple comparison with something that we all have more in mind, a car.

 

Imagine you're about to embark on a long trip and there are no gas stations along the way. The car you have at your disposal is out of gas, so you decide to go to a gas station to fill up, but you don't know how much gas the tank holds. It will be impossible for you to perform an optimal charge that guarantees you can cover the distance (at least until the next available charging point) if you don't know the capacity of that tank.

 

Now imagine you read the manual and find out that the gas tank has a maximum capacity of 50 liters. Just enough to get to the next gas station.

 

Is in At this moment 3 options are presented to you:

 

  1. I fill the tank with less than 50 liters, risking not reaching my destination and possibly causing the car to break down if I don't provide at least enough fuel.
  2. I fill the tank with 50 liters and travel peacefully.
  3. I panic and fill the tank with 50 liters and some bottles that I will carry in the trunk, having to endure the infernal smell and the risk that this entails.

Just like the car in the example, our body requires a specific amount of energy to carry out its basic functions “Basal Metabolism”, even if we are on a calorie-restricted diet.

 

We cannot know how much to restrict if we do not even know an estimate of what our body needs (at least the minimum amount to get to the next gas station or, better said, the amount sufficient to maintain functions such as the heartbeat; after all, to be able to "diet" you have to be alive).

 

And now that we know What is Basal Metabolism and the importance of knowing it, Let's move on to the next point. The manual tells us how many liters our tank holds.

 

There are various methods to know it Let's go through the most basic ones and get to the most complex and precise ones.

How to calculate energy expenditure?

There are different formulas (more or less) to calculate basal energy expenditure, so don't worry, even if you're bad at math. They're simple! They're as follows:   

Harris-Benedict Basal Metabolism Formula

(I.e. GEB = 66.473+13.752xp (weight in kg)+5.003xa (height in cm)-6.755xe (age in years)

 

♀ GEB = 655.096+9.563xp +1.85xa-4.676xe

 

Each number has its reason for being and explanation, but that is not the objective of this video.

 

Let's take an example of a woman weighing 63 kg, 165 cm tall, and 29 years old.

 

♀ GEB = 655.096+9.563x 63+1.85×165-4.676×29 = 1427

 

There is a revision of this formula made by Harris Benedict for Mifflin and St Jeor in 1990.

 

(I.e. GEB  = (10 x weight in kg) + (6,25 x height in cm) – (5 x age in years) + 5

♀ GEB = (10 x weight in kg) + (6,25 x height in cm) – (5 x age in years) – 161

 

This formula may be a little more harmonious or easier to use for you.

 

Historically, dietitians have used these formulas to estimate Basal Metabolism, we must take into account that There are studies that have found that these equations can overestimate or underestimate the energy requirement.; It can have a variability of 20% or a deviation of 200 Kcal, which although slight, is important, as it can promote weight gain in adults. 

Cunningham's Basal Metabolism Equation

It is calculated using the fat-free mass. Basal metabolic rate (kcal/day) = Fat-free mass (g) x 21,6 + 370 

To use this equation it is necessary, as previously mentioned, to know the fat-free mass, which can be obtained by the methods described in the following method.

How can we measure free mass?

  • La absorptiometry dual-energy X-ray (DEXA)
  • La anthropometry (or measuring skin folds) which is usually the most used method due to its ease of application as it does not require any equipment other than a caliper and at the same time the most studied and contrasted with more precise methods, however it can be a little invasive as it requires having the person with some parts of the body uncovered and pinching the skin folds. 

We're almost at the end. Today is proving to be a long one, but very, very useful, especially after the Christmas holidays. 

Bioelectrical impedance

In recent years, it has become more widespread because it is noninvasive, quick to apply, low cost, and safe. There are several commercial brands, the most accurate in my opinion being the In-Body brand due to its electrode system. (I will not go into this field as it can be broad and biased.) 

 

In the end, you can use the method that best suits you and makes sense to you. For example, using calipers requires a specific learning process that's difficult to apply on your own, while even the most inexpensive scale can at least give you some guidance. 

 

Within the section on Indirect Calorimetry, let's talk about O2 consumption.  

Which is governed by the assumption that the chemical energy of a substrate is obtained in the organism after its complete oxidation with the consequent consumption of oxygen and release of carbon dioxide and water, It is possible to estimate the total amount of heat produced in the body by determining the volume of both gases.In simple terms, chickens in per chickens out, the more O2 you consume, the more energy you need.

There is evidence that this method is the most accurate. Direct calorimetry methods exist, but due to their complexity and difficulty of application, they contribute little to this video. 

Well now that you know What is basal metabolism and how is it measured? Let's move on to the practical part, which is probably the one that interests you the most. Although limit caloric intake has a correct basis for weight loss we must take into account the basal metabolism, in a person who has many energy reserves (obesity) The body can carry out adaptation mechanisms to obtain the restricted energy from the diet from reserves and thus lose fat.

But what if our goal is different? how to gain muscle mass or perform body recomposition (losing fat and continuing to gain muscle), what happens if I am a highly active person and the cost of performing a significant calorie restriction could mean that I don't make it to the next gas station despite my reserves. 

It's here where knowing at least that basal metabolism exists will keep you at a distance or at least generate some skepticism When a professional suggests a “severe” calorie restriction, something that happens very frequently. And from here more points are derived, When there is a significant caloric deficit, people often go hungry., seeing a diet as something horrible that you want to end quickly and that at the end of the road generates an unsustainable change with significant rebounds. Since When your body perceives nutrient shortages, it becomes efficient at storing fat.This is a very broad topic and we'll cover it in another video. Sorry for the slight deviation. 

Botton line

– Do I need to know my basal metabolism?

A- At least knowing that it exists will allow me to adjust my diet to my goals and preferences.

-Can basal metabolism be calculated accurately and precisely?

A- Yes, but in most of the methods available on a daily basis the estimates are not that exact, but at least they allow you to have an approximation and not go to extremes.

– Is my basal metabolism always the same?

A- No, and it depends on several variables, such as lean mass, which evolves, training age, and illness. That's why it should be adjusted from time to time.

– Once I know my basal metabolism, should I restrict myself to it?

A- Again, NO, as in the following videos we'll explain how to adjust according to your activity level. But before adjusting the amount of food, we had to know what we needed first. 

– Is calorie measurement everything?

A- No, it's a longer topic. The simple answer is that 1500 calories of chocolate is not the same as a varied diet, so we shouldn't base our decisions solely on this number. 

We hope this video has laid the groundwork for your calorie needs. This information is in no way intended to replace consultation with a professional., is only intended to give you tools to understand the basis behind each diet prescription. If this raises any further questions, we invite you to leave them in the comments section, or if you'd prefer someone to give you personalized advice. contact us.

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How to improve your training? Intermediate level

How to improve training

HOW TO IMPROVE YOUR TRAINING? INTERMEDIATE LEVEL

Our need to classify things and characteristics has led us to define fitness levels, and we're grateful for that because it allows us to find much more efficient training methods. In one of our blog posts, we talk about How to start training if you are a beginnerBut how do you train when you're stuck between pro and novice? If you're one of those people, keep reading because you'll soon be completely independent in the gym. 

At Empower Fitness, that very broad gray area is called being an "Intermediate," also known as being a teenager in the fitness life! (If you're a teenager reading this video... Sorry! In a few years, you'll understand what I mean 😉)

Being intermediate means you've been training with direction and purpose for at least two continuous years. Your improvement curve is no longer exponential; it's already flattening, and increasing your weights or learning new skills is becoming more complex, tedious, and time-consuming. You train just as consistently, you put in the same amount of effort... But you feel stuck. We have something to say: your training can be improved! 

How do I know if I'm intermediate?

  • If I have been training consistently and with direction for at least two years 
  • If my progress is slower and I feel slightly stuck 
  • Yes, I need a lot more practice to learn a new skill.

But… I am intermediate… How long will it take me to become advanced? It could take another 2-3 years, or you could even stay here for the rest of your life.It depends on how you approach this stage. Being an eternal in-betweener is perfectly fine in terms of health and well-being. You don't necessarily need to evolve to be classified as "advanced." But I know that if you've made it this far and I haven't bored you yet, it's because you have the drive to surpass this stage and reach your full physical potential.

How to train better?

If you're eager to get the most out of your skills, you're probably wondering: How should I improve my training to reach my full potential? A key word comes into play here: Variety! Imagine if your nervous system and muscles are already familiar with your usual routines, ceasing to adapt because there are no more new things, new weights, or exercises to discover. So, how do you approach this situation?

The answer is simple. Go back to the same exercises you did as a beginner, but give them an interesting twist, like:

  1. Incorporate a TEMPO (Time Under Tension)) to an exercise, such as a squat. Instead of performing fluid movements, establish a specific rhythm. For example, lower yourself for 3 seconds, pause for 2 seconds at the bottom, and then rise explosively.
  2. Modify details in the main pattern: Continuing with the squat, you can perform it with dumbbells, kettlebells, barbells, incline bars, medicine balls, sandbags, one-arm squats, overhead squats, and various other variations. Although it's still a squat, it now has its own set of variables.
  3. Working in less stable environments, or as I like to call them, “slightly unstable scenarios.” This can be achieved using resistance bands, Bosus, fit balls, among others. The goal is to introduce a stimulus that unbalances and forces you to find balance through abdominal strength and the muscles involved in the chosen exercise.

In this phase, The goal is to make the simple exercises you have mastered over the past two years more complex. Take a risk! Being an intermediate means experimenting and pushing your limits. Challenge yourself in different ways throughout all sections of your workout. It's crucial to test before and after each cycle to assess and measure your progress. Cheer up! Only those who choose to plateau! We all have the ability to take ourselves to the next level. I hope you don't get frustrated, and if you already are, that you find the light at the end of the tunnel and discover your full potential! 🚀

 

Let us know if you want it in Empower Fitness Let's talk about something more advanced about workouts for intermediates and how to improve your training to see changes in the following articles. See you next time!

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