Connect Mikey Gatal
WELCOME FRIENDS TO MIKEY GATAL'S WORLD => HEALTH WATCH => Topic started by: OMG on April 09, 2014, 09:27:49 AM
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Vincent Kinne is sharing some of his gym routine on how to achieve a lean and sexy body!:)
Having a hard time increasing lean body mass? There are several tricks you can use to speed the process. I spoke about this topic with exercise scientist and author Dr. Robert Portman. Here are his tips:
1. Timing is everything
Your body builds lean body mass through protein, but it does so at different rates throughout the day. We are hardwired metabolically to expend most energy during daylight hours. Consuming a high-protein meal in the early evening results in a greater stimulation of protein synthesis and diminishes your appetite so you don’t consume wasted calories through snacking prior to sleep.
2. Recovery is the most important part of your workout
Although exercise increases lean body mass, it also increases stress hormone release, which speeds the breakdown of muscle protein. The best way to minimize protein breakdown is to consume a recovery drink during the recovery window—the 45 minutes after exercise when enzyme systems responsible for rebuilding protein are activated. The most effective recovery drinks have a carbohydrate-to-protein ratio of four to one.
3. Drink a protein shake before bed
Nighttime sleep is the body’s longest period of fasting. To maintain metabolic function during the six to eight hours of sleep each night, your body releases cortisol, a hormone that helps break down muscle protein for use as energy. That's why cortisol levels are highest when you wake up. One way to minimize cortisol increase is to consume a protein shake before bed. An added benefit: protein helps you sleep better.
4. Consume protein during your workout
Although your body uses carbohydrates as its primary energy source, it can derive up to 20 percent of its energy from protein breakdown during extended exercise (40 minutes or more). When you consume a sports drink that combines carbohydrates with protein, your muscles use the protein in the sports drink rather than cannibalizing your body's muscle protein.
5. Lose fat, not muscle, when you diet
Although dieting can help you eliminate unwanted fat—thereby increasing your percentage of lean mass—extreme diets actually increase muscle protein breakdown. If you decrease daily intake by 300 to 400 calories, you’ll lose weight gradually and only about nine percent of the loss will be from lean body mass. However, if you reduce your caloric intake by 800 to 1,000 calories, you’ll lose up to 45 percent of your weight in lean body mass. In other words, extreme diets result in almost five times the loss of lean body mass than more moderate diets.
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Vincent Kinne riding a bike and shows off his lean body and muscles
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Hmmmm no wonder ganda ng
katawan ni papa Vincent...nasaan na kaya kapatid nya parang mas bet ko Mikey haha
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He is a hunk indeed (http://img.tapatalk.com/d/14/04/10/jymyqy2y.jpg)
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Hmmmm no wonder ganda ng
katawan ni papa Vincent...nasaan na kaya kapatid nya parang mas bet ko Mikey haha
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doon na rin ako eh hahaha
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Ahaha change gear din.
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Ahaha change gear din.
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mas nakuha anya ang kadaku man gud sa pagka Italian hahaha
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Vincent Kinne riding a bike and shows off his lean body and muscles
(http://img.tapatalk.com/d/14/04/10/y2yruvat.jpg)
Wow ha magkasundo kami nyan sa pag bike weeeeee
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mas nakuha anya ang kadaku man gud sa pagka Italian hahaha
Ohhh really....interesting .he he...sana may selfie din sya
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Ohhh really....interesting .he he...sana may selfie din sya
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Excited na ako mag twofie kami pham weeeee
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Wow ha magkasundo kami nyan sa pag bike weeeeee
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ipahiram nya siguro ang bike ng kapatid nya
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ipahiram nya siguro ang bike ng kapatid nya
Wow
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namiss ko na rin si Andrew
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he is so hot
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Vincent Kinne riding a bike and shows off his lean body and muscles
(http://img.tapatalk.com/d/14/04/10/y2yruvat.jpg)
my oh my ang hot nya ;-)
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idol
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my oh my ang hot nya ;-)
ang bukol nya ha, nakita ko na naman kanina sya
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(http://[quote author=xinraine link=topic=17496.msg628836#msg628836 date=1407650314]
my oh my ang hot nya ;-))
[/quote
hunks.
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(http://[quote author=xinraine link=topic=17496.msg628836#msg628836 date=1407650314])
my oh my ang hot nya ;-)
[/quote]
hunks.
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cute ni Vinny kanina
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ang bukol nya ha, nakita ko na naman kanina sya
Ang swerti mo naman mikey :-)
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nasa likod kasi sya at nabundolnako, sinadya nya yata yun?
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nasa likod kasi sya at nabundolnako, sinadya nya yata yun?
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Baka nga sinadya niya :-)
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nasa likod kasi sya at nabundolnako, sinadya nya yata yun?
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Wahahaha ha labihay pud