BowTiedOx - Fitness, Health, and Mindset

General minimums you should live by to boost your fitness goals.

The rule of threes:

—3 High protein meals a day

—3 cardio sessions a week

—3 weightlifting sessions a week

This is generally enough for you to optimize your health, fitness and muscle growth.

Training and Nutrition Cheat Sheet:

—NUTRITION—

-Eat 4 Meals a Day

-2 Servings of Fruits and Vegetables

-Avoid Processed and Fried Foods

-Don’t Drink your Calories

-Always get Food in after Training!

—TRAINING—

-Lift 3-5 Days a Week

-Cardio 3 Days a Week

-Recovery Protocols Daily

Ensure your training and nutrition are on point with these key highlights!

The Peri-Workout Window consists of:

Pre, Intra, and Post workout.

We want to take advantage of the Peri-Workout Window as much as possible.

The timing here is important as you will be seeing the most muscle protein breakdown and muscle protein synthesis during this window.

3 Key Takeaways:

1. Provide the muscles and body with fuel.

—A diet with moderate to high carbs, moderate fat, and high protein will serve to be superior.

2. Keep your body anabolic rather than catabolic.

—Carbs trigger our body to use insulin, which is highly anabolic and contributes greatly to muscle growth. We need carbs as muscles operate on glucose as fuel.

3. Replenish your body after the workout to jumpstart the recovery process.

—Utilize the anabolic window post workout.

You want bigger calves?

Get as strong as possible in the 8-15 rep range on these lifts:

•Leg press calf raise
•Hack squat machine calf raise
•Seated machine calf raise
•Standing machine calf raise

Want to really turn it up a notch?

Pause 5-10 seconds in the stretch.

Growing the muscle is all about the intensity and really pushing our reps to failure.

These tips are not up for debate—following them will simply lead to a better, healthier lifestyle and ultimately a better version of you.

Lift weights 3-5 days a week for under an hour.

Do cardio 3-7 days a week for 20-60 minutes for heart health.

Eat whole foods and focus your diet around protein and nutrient dense food.

Supplement intelligently for optimal health.

You need to be doing 150 minutes of moderate intensity exercise per week for cardiovascular health.

This could be lifting weights as well as any other cardio that gets your heart rate into at least zone 2.

80% of Americans don’t even get remotely close to this number.

Benefits:

-Improved blood flow

-Improved heart and lung function

-Improved sleep

-Lowers risk of heart disease, diabetes, high blood pressure and much more.

Everyone talks about morning routines, but what about night?

Personally I’ve found this to work extremely well:

- 15 minute walk with no technology

- Warm shower (PAS Stimulation)

- 500mcg melatonin

- Room pitch black and as cold as possible

- No light if I wake up.

If you aren’t on TRT and want to maximize your testosterone levels, I would suggest taking the following:

Tongkat Ali

Boron

DHEA

Fenugreek Seed Extract.

This assumes Fish/Krill Oil (EPA), Vitamin D3, Zinc and Magnesium aren’t deficient.

Combined with lifestyle, this can move the needle.

Feeling groggy in the morning?

Try this:

- Hydrate first thing in the morning.

- Go out for a walk and get direct sunlight exposure.

- Delay caffeine until later in the morning (2-3 hours).

- Wake up at regular times everyday.

- Stop scrolling social media at night (blue light).

Sore joints?

You can try these for some relief and potentially alleviate your issues.

The best way to prevent this is lifting with perfect form and not touching weight you have no business touching.

Nonetheless, these supplements can help achy joints.

You want to lose weight?

Stop buying junk!

Fill your fridge with nutritious, intelligent foods.

Everything in fitness is very subjective and individual based.

However there are general principles that remain constant:

Progressive Overload

Adequate Recovery

Maximum Recoverable Volume

Law of Thermodynamics

Muscle Protein Balance

These will never change.

This error message is only visible to WordPress admins

There has been a problem with your Instagram Feed.

-->

Unable to load Tweets

Copyright © BowTiedOx|Site By Mink