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BowTiedOx.eth

@BowTiedOx

24 May

Daily routine is another integral part of both fitness and life success.

Scheduling your day to make it completely in tune with your systems gives you a huge edge.

A few ways to implement this: 👇🏻

You want to make sure you have things that keep you grounded even when your schedule gets crazy.

I like to have an idea of what my “basic day” is going to look like and engineer it around that.

This includes meal timing, cardio, training, writing, and learning.

Keeping your days as routine as possible eliminates the possibility of a getting side tracked or going off plan.

I keep this on point by waking up at the same time, working in the same blocks, eating at the same times, and training at the same times.

Read 5 tweets

BowTiedOx.eth

@BowTiedOx

18 May

Cardio 101:

Cardio is one of the most misunderstood functions of fitness.

Cardio serves a greater purpose for health, gym performance, and fat loss.

The problem is that most people don't have a concise plan or understanding of how are why do to cardio

A Thread:

For the total beginner, they typically view cardio as the end all be all solution for fat loss.

This is not the correct way to view cardio as diet will always determine fat loss, cardio is simply just a tool that can expedite that process.

Cardio works out the most important muscle in your body, your heart, so obviously it is crucial for overall health.

The health benefits range greatly from lower blood pressure, increased blood flow, better aerobic/anaerobic capabilities, increased vo2 Max, etc.

Read 11 tweets

BowTiedOx.eth

@BowTiedOx

16 May

Digestion:

This is a subject a lot of people are completely oblivious too, and to be honest it is extremely important to understand.

Optimal digestion is crucial for nutrient absorption, energy & not feeling sluggish, and overall health.

Let’s dive into how to improve this.

First and foremost, you are what you absorb. If your digestion is subpar you will not absorb all the nutrients from your food.

We can immediately see how this is problematic.

This can lead to all sorts of health issues (IBS, leaky gut, malnutrition, etc.)

Also if you aren’t getting getting the proper nutrients you aren’t going to grow muscle properly.

No Bueno.

On top of this, no one enjoys the feeling of being sluggish and bloated. This is a direct cause of your digestion not performing optimally.

Okay Ox, how do I fix it? 👇🏻

Read 14 tweets

BowTiedOx.eth

@BowTiedOx

9 May

A really good question I’ve been getting is when getting started should you try to build muscle or lose fat. Here’s a little guideline on what to do for your specific situation.

Under 12-15% bodyfat build muscle, over 15% lose fat.

Here’s some variables that go into that 👇🏻

The recomp effect, building muscle and losing fat at the same time, is hard unless complete newbie, coming off long time away from gym, or anabolic assistance.

The most efficient way is to choose either a. Build Muscle, or b. Lose Fat and focus on that.

If you’re on the heavier side, as you get leaner you will then be able to put on mass without adding tons of fat to your frame. I suggest getting around 8–12% bodyfat then bulking slowly until your abs start to fade away. Then slowly diet down. Rinse & repeat until goal physique

Read 6 tweets

BowTiedOx.eth

@BowTiedOx

8 May

Essential Amino Acids (EAA’s) are one of the best supplements you can add to your toolbox.

The EAA’s are the basic building block of muscle, when you take them you trigger your body to go into an anabolic state and this triggers Muscle Protein Synthesis.

When you trigger MPS, your body actively goes into a state of repair.

Because of this it’s very wise to consume them during training (intra workout) or before. Another great time is upon waking because this is one your bodies most stressful times during the day.

By consuming EAA’s immediately upon wake up, you set your body up to be in a state ready for optimal growth or if dieting the optimal environment to hold onto muscle.

Lots of positive with virtually zero downside.

However, many companies shill BCAA’s or are very expensive.

Read 8 tweets

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