Categories
fitness health

How to trigger autophagy

  • Regular exercise (both resistance training and aerobic exercise)
  • Intermittent fasting (18 – 48 hours)
  • Ketones
  • Sleep
  • Cold / hot therapy
  • Coffee
  • Cruciferous vegetables
  • Green tea
  • Extra virgin olive oil
  • Mushrooms (shiitake, oyster)

 

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fitness health

10 best mobility drills

Categories
fitness health

Improve your posture

20-30 rubber band pull aparts

 

 

Categories
fitness health

What’s overtraining

The following factors increase cortisol:

  • volume
  • intensiveness: how hard you push each set
  • psychological stress
  • neurological demand (eg. complex exercises, circuit training, …)
  • density
  • competetiveness

Increase only 2 factors, and decrease the others.

De-load the highest factor you have when overtraining.

 

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fitness

Top 10 grip exercises

Categories
fitness health

30 secs every day exercise to mitigate lower back pain

Do This EVERY Day | NO More Low Back Pain! (30 SECS)

Categories
fitness health

Hungry wolf vs satiated lion

A very interesting presentation from Jason Fung about Therapeutic Option for Weight Loss. He also mentions that some elite athletes, fighters fast. And they feel better and sharper. They are hungry wolves, not a lion that just ate.

 

Categories
fitness

6 best triceps exercises

 

Categories
fitness

The perfect push up workout

Do each variation to failure, and rest with a V-sit hold in between until you are ready for the next exercise.

  1. Upper chest: knee push away OR  prowler push away OR decline pushup
  2. Middle chest: standard pushup OR archer pushup
  3. Lower chest: incline pushup OR planch pushup OR hindu pushup
  4. Adduction: twisting pushup OR banded crossover pushup
  5. Explosive: knee plyo pushup OR plyo hand release pushup

Rest 3-5 mins, then repeat 1-2 times more.

Categories
fitness

The “perfect” abs workout