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Monday, March 25, 2019

Beast Sports Nutrition Presents: The Serious Workout Of The Day Week 2 Day 3

Okay Athletes and Warriors! We continue to 'pump the ions' [another post for another day] into week 2 your first 'hard' or high volume week. Remember to stay hydrated, don't rush through any workout and make sure you have consulted with your doctor before engaging in any fitness/nutrition program.
The sets, reps, and weights in this original program were made for a particular athlete so make the necessary adjustments to fit your present fitness level. If you would like a custom program of your own click here to train online with me today! 

The workout continues after this message from Beast Sports Nutrition.

-Coach Nate




ONE WORKOUT A WEEK ALL YOU NEED TO BOOST METABOLISM


 by Team Beast
One Workout A Week All You Need To Boost Metabolism
Team Beast's Matt Weik dives into why you need just one workout each week to boost your metablosim. Interested? Check it out below.
I can’t tell you the number of times people tell me they don’t have time to exercise and it’s for that reason they are out of shape and overweight. Well, according to research, things just got a heck of a lot easier for those who like to come up with excuses. Researchers are now saying only one workout is needed per week to boost metabolism. So, will this eliminate our obesity problem? Probably not, but here are the details anyway.
Boost Metabolism from a Single Workout
We all know exercising has many health and life benefits. You can improve your strength, put on lean muscle mass, burn body fat, and manage your overall weight. However, many think you need to exercise several days per the 150-minute guideline minimum from many moons ago. While obviously there are more benefits associated with exercising several days each week to hit the recommended 150 minutes, researchers are now saying a single workout is all that’s needed to boost metabolism for a couple days.
According to research done by the UT Southwestern Medical Center, mice who completed a single workout (consisting of three 20-minute runs on a treadmill) were able to increase their metabolism for up to two days and curb their hunger for upwards of six hours following the workout. They mentioned this is due to neurons that affect metabolism being active following a single bout of exercise.
One researcher said, “It doesn’t take much exercise to alter the activity of these neurons. Based on our results, we would predict that getting out and exercising even once in a semi-intense manner can reap benefit that can last for days, in particular with respect to glucose metabolism. This research is not just for improving fitness. A better understanding of neural links to exercise can potentially help a number of conditions affected by glucose regulation.”
Researchers mentioned there is a correlation between mice and humans in this instance due to the fact the area of the brain they specifically looked at is in both humans and mice. Normally, researchers gain insight using rodents and then need to do the same on humans to validate findings, but in this instance, that’s not the case even though I’m sure more research surrounding this topic is on the horizon.
When the researchers dug into the findings further, they noted that POMC neurons were the reason for the boost in metabolic rate. They also mentioned that POMC neurons are connected to lowering glucose levels, minimizing hunger, and the elevation of metabolism. The combination of those three is extremely powerful and helpful when it comes to weight loss.
Can Everyone Utilize This Workout Schedule?
It appears that as long as you are healthy enough to engage in exercise, the answer is yes. What’s even more promising is the fact that diabetics can utilize a once per week (minimum) workout to help manage their blood glucose levels and help manage the disease. I’m sure there will always be outliers from studies like this, but the findings from this study are definitely exciting news from a health standpoint. 
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No matter how many times you're in the gym, it's also a good time to stock up on Beast Sports. Use code SAVE25 and get 25% off your Beast Sports order today!
Source:
Zhenyan He, Yong Gao, Amber L. Alhadeff, Carlos M. Castorena, Yiru Huang, Linh Lieu, Sadia Afrin, Jia Sun, J. Nicholas Betley, Hongbo Guo, Kevin W. Williams. Cellular and synaptic reorganization of arcuate NPY/AgRP and POMC neurons after exerciseMolecular Metabolism, 2018; 18: 107
Week 2 - Day 3 (Monday) of US Sports Strength & Conditioning Free Demo's ProgramWeek Difficulty: Hard
Click on an Exercise Name to view a description of that exercise (Available in full paid version click here)


SelectExercise NameSet and Rep Combinations
1
Warmup and Stretch
8 minutes 
2
   Video
Reverse Hypers
12 reps @ 50 lbs,10 reps @ 55 lbs 
3
   Video
Cable Wide Grip Row (Low Pulley)
10 reps @ 205 lbs,8 reps @ 225 lbs,
8 reps @ 205 lbs 
4
   Video
Cable One Arm Row
12 reps @ 110 lbs,10 reps @ 120 lbs 
5
   Video
Lat Pulldown Wide Grip Front
12 reps @ 180 lbs,10 reps @ 190 lbs 
6
   Video
Dumbbell Lateral Raise
12 reps @ 38 lbs,10 reps @ 41 lbs 
7
   Video
Dumbbell Rear Lateral Raise
12 reps @ 30 lbs,10 reps @ 32 lbs 
8
   Video
Dumbbell Biceps Curl
12 reps @ 55 lbs,10 reps @ 60 lbs 
9
   Video
Standing Toe Press
12 reps @ 230 lbs,10 reps @ 250 lbs 
10
   Video
Bent Leg Knee Ups from Bench
24 reps,24 reps 
11
   Video
Cross Crunches
27 reps,27 reps,
21 reps 

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