Gravity Fitness Transformation

By: Max Posternak
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  • Summary

  • Discover the TRUTH about losing weight, burning fat, getting rid of that stubborn lower belly fat, and building muscle naturally. You'll find weight loss motivation, six pack abs workouts, and fat loss meal prep. Hear enough of my weight loss and muscle building tips and you'll figure out the best way to lose weight for yourself. After all you're a unique individual. If you're looking to get lean, ripped, jacked, swole, shredded, cut, and totally swoltastic NATURALLY then you will benefit from this podcast. Most of the content is about burning fat and gaining muscle mass fast and efficiently. There are also intermittent fasting, ketogenic, and all types of other meal prep plans. Entire weight loss diet plans done for you for free. Also if you're a skinny guy trying to bulk up, build muscle, and gain mass naturally my audios can help.


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Episodes
  • 99 - Should I take CREATINE, Which is BEST, & is it BAD for You?

    99 - Should I take CREATINE, Which is BEST, & is it BAD for You?
    Mar 13 2024
    If you're wondering if you should take creatine or which form of creatine is best then check out this video. You'll learn what creatine is good for you and which is bad. 🔥 FREE 6 Week Shred: https://GravityTransformation.com📲 Fat Loss Calculator: http://bit.ly/2x4JtRSToday I'm going to go over if you should be taking creatine and which creatine is best for your particular goals. First let's start by acknowledging the fact that you do not NEED creatine. You don't really need any kind of supplements to get results but creatine is one of the few supplements that can actually help. It is also one of the most widely researched supplements available on the market with one of the highest proven success rates. So what are some reasons for you to take creatine? If you're trying to bulk up your muscles and you want to help your muscles grow faster then that's a good time to take creatine. If you're trying to increase your strength and set some new PRS then that's a good time to take creatine as well. If you want to increase your energy to perform higher intensity workouts, again that's a good time to take creatine. There is also even some evidence that creatine can help reduce inflammation after a workout which can help speed up your recovery. Some studies also report that creatine has neuroprotective functions, and it can Enhance bone regeneration... so if you break any bones you know what supplement to turn to. Now if you're cutting or trying to look like you have really defined muscles then you may want to be careful with what creatine you take because certain types of creatine can increase your water weight and make you look bloated, which will take away a lot of that definition that your striving for. Creatine monohydrate is a type of creatine that actually is known to have that bloating effect. Even though it does have this side effect, I usually recommend creatine monohydrate because it is the type of creatine used in the majority of the creatine research and studies. Also even though there are many new types of creatine.. monohydrate is still the most widely used. Regardless it is still worth it to take a look at the other types available on the market. Micronized creatine is probably the second most popular form. The only difference is that the creatine molecules have been cut up or divided. This makes it easier and faster for your body to absorb and also reduces any kind of stomach discomfort. Next we got creatine phosphate which is supposed to give you more energy than regular monohydrate. The reality is that creatine phosphate has never been shown in studies to be more effective than monohydrate and it's much more expensive. Another form of creatine is creatine citrate and this is supposed to be one of the more absorbable forms of creatine. If you have a lot of stomach discomfort when taking creatine give this one a shot. As you can see there's a whole bunch of different types of creatine and we're not even close to done yet. Creatine ethyl Ester is a form of creatine that is supposed to be ten times as absorbable as monohydrate. Unfortunately there are no studies to back this claim up. However many do claim that you don't need as much of a dose, it's easier to absorb, and you don't get that bloated look when taking it. Next is kre alkalyn which is supposed to be the most absorbable form of creatine. Reported benefits include a faster absorption rate, no loading phase, no creatine bloat, and immediate results. Another form of creatine is creatine serum which is reported to have mixed results. Some people say it works and some people say it doesn't work at all. This creatine has been dissolved in water and usually has added vitamins and amino acids. Then we got Creatine hydrochloride which is creatine bound with hydrochloric acid. It's turned into a basic creatine molecule in your stomach and while it may be more water soluble than creatine monohydrate, no research has yet proven it to be any more effective. Creatine nitrate is similar except its bound to a nitrate group making it supposedly again more absorbable. And Once again theres no research to back this up. The last form of creatine that I'm going to talk about today is creatine effervescent which is basically creatine combined with sugar salt and a chemical that makes it bubble which supposedly helps with its absorption. Again not proven and It's also extremely expensive. Okay so now that I've laid out all the different types of creatine I know that you're probably more confused then before you started watching this video. And that's understandable but basically all these different forms of creatine are the same except some claim to be more absorbable.
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    8 mins
  • 98 - How Many SETS & REPS per MUSCLE Group to BUILD MUSCLE ➟ Week Workout for mass strength growth size

    98 - How Many SETS & REPS per MUSCLE Group to BUILD MUSCLE ➟ Week Workout for mass strength growth size
    Mar 9 2024
    Ever wonder how many sets and reps you should do per muscle group, per workout, and per week to build muscle? Learn how you can have muscle mass & strength growth through periodization. 🔥 FREE 6 Week Shred: https://GravityTransformation.com📲 Fat Loss Calculator: http://bit.ly/2CFSdnDA very common question that many people have is how many sets and reps are you supposed to do for each muscle group to build the maximum amount muscle? In today's video I'm going to dive deep into answering this question and really the fact is that, there is no one-size-fits-all when it comes to sets and Reps. In case you're an absolute beginner let me start by clarifying what a set is. A set is a group of consecutive repetitions. So what that means is that if you do 10 reps of let's say a shoulder press and then you put the weight down that's considered a set. Now the reason why I can't just be like just do 6 sets or 9 sets or 20 sets is because building muscle is not simply dependent on the number of sets. Building muscle is a function of total training volume. And volume is your sets times your reps times intensity. At this point you already know what sets and Reps are. Intensity in regard to building muscle is usually defined by how much weight you're using during that set. So you could generally view volume as sets X reps X your weight load. For the most part the more volume you do the more your muscles will grow. So your goal has to be to increase your volume overtime if you want to gain some muscle mass. Something else that you should know is that different people have different ratios of muscle fiber types in their body. We have slow twitch muscle fibers which are mostly used for longer duration activities such as running at a steady pace and performing exercises at higher rep ranges. And we also have fast twitch muscle fibers which you would use when you're going really heavy with lower reps and when you're doing something explosive such as sprinting. The percentages of slow and fast-twitch muscle fibers is highly dependent on your genetics. One isn't necessarily better than the other however each requires a different approach to stimulate growth. Fast twitch require less sets less reps and heavier weight, while slow-twitch will require the opposite, more sets more reps and lighter weight. When I say lighter weight I still mean you should go heavy. You should be going heavy enough to where you're still failing at the end of your set. All I mean by lighter weight is that you're obviously not going to be able to lift the same weight for 15 reps that you could lift for 6 reps. But again if you have mostly slow twitch muscle fibers that doesn't mean that you pick a weight that you could easily do for those 15 reps it should still be heavy and you should be failing by the 14th or 15th rep for sure. You may be wondering what type of muscle fibers you have. And really it's not that important what type you have. THE REASON FOR THat is because you have both, so the important thing is to understand that you have two different types and you should train both types of muscle fibers. You can do this by doing periodization. A simple way to define periodization would be to mix up your rep ranges. So for 3 weeks you would do three reps then for 3 weeks you would do 6 to 8 reps and then for 3 weeks you would do 10-15 reps. This will guarantee that you stimulate both of your muscle fiber types. when choosing how many sets to do, generally the heavier the weight that you lift and the less reps... believe it or not you'll usually have to do less sets because you're getting a lot more volume from the higher intensity. And the opposite is true for when you go for the higher rep ranges and the lower intensities... you're going to have to do more sets. With periodization the reps, sets, and the length of time for which you do it for is not set in stone. For example a different popular approach is to do 2 days of higher reps and sets like 8 to 12 reps for 6 sets and then one day of heavier weight for less reps and sets like three to six reps for only three sets. Periodization is just another way of saying mix it up. You could do smaller cycles of mixing it up like the two lighter days and one heavy day that I just mentioned, or you could do larger Cycles like the 3 week cycles that I was talking about earlier. Both approaches work and you should try both.So I still haven't given you guys a solid amount of sets that you should be doing to grow your muscles. Like I said it's not a very straightforward question. But what I could do is give you guys an answer based on my experience. I explain in the video.
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    7 mins
  • 97 - How Much Weight Can You Lose in a MONTH? Week? Or Day? ➠ How FAST can I Burn Belly Fat / OVERNIGHT

    97 - How Much Weight Can You Lose in a MONTH? Week? Or Day? ➠ How FAST can I Burn Belly Fat / OVERNIGHT
    Mar 5 2024
    How much weight can you lose in a month? How about a week? Or a Day? How fast can you burn the belly fat? Find out in this video! 🔥 FREE 6 Week Shred: https://GravityTransformation.com📲 Fat Loss Calculator: http://bit.ly/2x1DT2FHow much weight can you lose in a month? How about a week? What about a day? These are all questions and I'm going to answer in today's video and believe it or not these questions aren't as straightforward as they seem. For example you could lose a ton of weight in a month but are you going to be able to keep that large amount of weight that you lost off? After all what's the use of losing weight if we gain it all back again? Generally speaking its believed that the more weight you lose in a shorter period of time the more likely you'll gain that weight back. So many trainers and fitness professionals recommend that you take a slower approach to fat loss. The accepted Norm for healthy sustainable fat loss is 1-2 pounds a week. For those of you looking to drop 30 pounds in a month I'm sure this isn't great news. But if you are looking to lose more weight than that, I wouldn't exit out of this video just yet because I have a lot more information for you. At 1 to 2 pounds a week this means that since we have a little over 4 weeks every month, on average we'll be able to lose 5 to 10 pounds a month and keep it off. After working as a trainer for a long time when I hear numbers like this I get pretty excited. A 5 - 10 pound weight loss in a month is considered an excellent result in my book. However some of you may still want to lose weight faster. And you might have clicked on this video to find out what's actually possible beyond the 1-2 pounds a week. Well luckily we have crazy TV shows like The Biggest Loser to show us what's truly possible when we kick Health to the curb. On this reality TV show one contestant lost 100 pounds in 7 weeks. That's a ridiculous amount of weight to lose in such a short time frame. Another contestant lost 34 pounds in a week. Again absolutely absurd. But there you have it faster weight loss is technically possible. The reason why I say technically and the reason why I call this absurd is because losing so much weight so fast is not only dangerous but chances of weight regain are huge. And if you don't believe me just take a look at the percentage of people that regain their weight after the Biggest Loser is over. On top of that for the premiere of season 8 two patients were hospitalized after collapsing during a 1-mile run.So even though it is possible to lose a hundred pounds in 7 weeks and it is possible to lose over 30 pounds in one week it usually isn't applicable to regular people in the real world. And allow me to explain why. First of all most of the contestants on the Show start off extremely heavy. one contestant was even 526 pounds. Most of you are not starting off at such a high weight. Without getting too in-depth into the reasons why, all you gotta know is that the higher your starting weight the faster you'll be able to lose a larger amount of weight. But even with the higher starting weight aside, these contestants are forced to work out 5 to 6 hours a day while eating strictly supervised diets. That's what gets them losing double-digits every week. I've been training for a long time and sometimes I would do double sessions in one day. Which would mean I would do a workout and then come back later to work out again. Maybe at the most I worked out three and a half or four hours in 1 day. And I would never do that back to back for consecutive days. Also my body was already in great shape to handle that kind of stress. But working out that much would still absolutely kill me. How in the world these people on this show are able to work out that much without straight up dying is beyond me. But something that you can be sure of is that the average person is not going to be able to maintain that kind of pace. Even the advance person will not be able to maintain that kind of pace especially because as you become more fit it's harder to lose more and more weight. The risks of losing weight that fast easily outweigh the benefits. You run the risk of developing gallstones, mineral deficiencies, and you can end up in the hospital like many biggest loser contestants from exhaustion. On top of that even if you don't care about your health and you only care about your looks, well losing weigh that fast, your looks will suffer too. You're definitely going to lose muscle mass and there's a much larger chance of having excess skin and stretch marks when your done. Don't forget weight and body fat are not the same thing.
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    7 mins

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