Leg extension: new research. If you want to grow your legs, this new research paper on the leg extension is for you. It tested the leg extension performed with two different torso angles. Either sitting upright (shown in the video) or leaning back (not shown in the video). Leaning back resulted in more muscle growth of the rectus femoris, specifically. There is currently a lot of debate over training at longer muscle lengths, with some people being staunch supporters and others being more critical. But a tip like this costs you absolutely nothing to try out, and it also isn’t a lot of effort. It is quite literally just changing the angle of the back support. So, feel free to give it a go and see if you get better results from the leg extension P.S. At the end of each post, I remind you that my best-selling book, ‘Everything Fat Loss’ is currently on sale as an audiobook, plus digital/print versions from Barnes and Noble, Apple, Kobo, Google, and Amazon with an extra 15% off in the US. Please feel free to grab it before the price goes up (Iink in profile). #legextension #legday #legdayworkout #legworkout #squats #squat #legs #legsworkout #fitness #fittok #gym #gymtok #bodybuilding #bodybuilder #fitnessmodel #physique #creatorsearchinsights #musclegrowth #musclebuilding #foryou #fyp #foryoupage #fypage #fypシ゚

ULTRA-PROCESSED FOODS ARE VERY BAD FOR YOU!!! We might regret this one. Video with @Sohee Carpenter Some people seem to struggle to realise two things can be true at the same time. When we say “we shouldn’t exaggerate the health risks of foods” we immediately get people accusing us of downplaying the health risks of diets high in ultra-processed foods. Which is a bit silly. We have repeatedly talked about research that links ultra-processed foods with worse health outcomes. If you eat a lot of cookies, doughnuts, cakes and ice cream and you do not eat many fruits, vegetables, sources of fibre and lean proteins, of course this will take it’s toll on your health. BUT if you want to take your knowledge one-step further, you need to realise this isn’t the same as people saying “YOU NEED TO AVOID ALL ULTRA-PROCESSED FOODS BECAUSE THEY ARE THE DEVIL!” For example, if you look at research that breaks down foods into subcategories, several ultra-processed food groups are not linked with the same adverse health outcomes. Ultra-processed bread isn’t the same as gummy worms. Flavoured yogurts are not the same as sodas. Too many people in grocery stores stand there saying how ultra-processed foods are killing you and you need to avoid them all at all costs. All we are asking for is for people to inform you of the benefits and risks of foods honestly, without fear mongering. Is that really too much to ask? P.S. At the end of each post, I remind you that my best-selling book, ‘Everything Fat Loss’ is currently on sale as an audiobook, plus digital/print versions from Barnes and Noble, Apple, Kobo, Google, and Amazon with an extra 10% off in the US and an extra 10% in the UK. If you wish to support me, please feel free to grab it before the price goes up (Iink in profile). #ultraprocessed #junkfood #processed #nutrition #health #fitness #mentalhealth #calories #food #foodquality #caloriedeficit #fatloss #weightloss #fatlosstips #weightlosstips #calorie #soda #bread #dairy #yogurt #candy #science #nutritionscience #grain #cereal #foryou #foryoupage #fyp #fypシ゚viral

Replying to @mattjw resistant starch? Well this nutrition tip made a nice change. Normally when I am tagged in TV or podcast clips, it is someone spouting some clickbaity nonsense. So I don’t blame you for thinking this clip is more of the same. However, it is true. @Emily English / @This Morning discusses the health benefits of resistant starch. There are several different kinds of resistant starch, and the whole “you can cook and then cool your carbohydrates” is discussing “retrograded starch”. I think the easiest way to explain this is probably using a green banana. During the ripening process you can see (and taste) that the sugar content changes. As the sugar content changes, this can have an impact on your blood sugar (obviously). So, if you can nudge foods to have a higher resistant starch content, this could have some (mildly) additional health impacts. Much like the same way higher fibre versions of foods could impact your health compared to lower fibre versions of the very same foods. Make sense? P.S. My best-selling book, ‘Everything Fat Loss’ is currently on sale as a brand-new audiobook, plus digital/print versions from Barnes and Noble, Apple, Kobo, Google, and Amazon with an extra 10% off in the US and an extra 10% in the UK. Feel free to grab it before the price goes up (Iink in profile). #starch #resistantstarch #carbs #carbohydrates #carbohydrate #bread #pasta #rice #potatoes #potato #health #probiotics #prebiotics #bloodsugar #insulin #guthealth #fitness #nutrition #weightloss #fatloss #calories #caloriedeficit #emilyenglish #emthenutritionist #thismorning #foryou #fyp #fypシ゚viral

Food guilt can f*ck off. Video with @Sohee Carpenter Lots of people think that the best way to improve someone’s diet is by giving them a list of foods they should not eat. Write everything down you think is an “unhealthy food” and then avoid them at all costs. Whilst this sounds easy on paper, many people find themselves struggling with food anxiety, because even a single slice of cake is suddenly now a “prohibited” food. When you are at someone’s birthday party and that chocolate cake looks delicious, you apparently aren’t even allowed one teeny tiny mouthful. Inevitably, a time comes when avoiding all of life’s tasty treats is no longer feasible and you give into temptation. But instead of just enjoying the food you want to eat, you might feel guilty about eating it. Despite what some people think, food guilt can actually be *counterproductive* because not only did you not enjoy the food like you could have, you might then feel shame for eating it and go on to eat even more of it than you would have previously. This is one small example of how having very strict dietary rules can backfire more than having a more psychologically flexible approach. If you are someone who tries to follow a super strict diet and then you feel like sh*t when you can no longer stick to it, maybe that super strict diet wasn’t a good idea in the first place. Does that make sense? P.S. My best-selling book, ‘Everything Fat Loss’ is currently on sale as a brand-new audiobook, plus digital/print versions from Barnes and Noble, Apple, Kobo, Google, and Amazon with an extra 7% off in the UK and an extra 39% off in Canada. Feel free to grab it before the price goes up (Iink in profile). #food #guilt #guilty #donut #doughnut #donuts #doughnuts #cheatday #cheatdayeats #cheatmeals #nutrition #health #psychology #fatloss #weightloss #fatlosstips #weightlosstips #calorie #calories #caloriedeficit #foryou #fyp #fypシ

Do not exercise to earn your food. You know those videos like “how much exercise do you need to do to burn off this cookie?”. Well, I don’t really like them. I think the people making these videos are sometimes trying to show that exercise is an inefficient way of burning a lot of energy. For example, it can take you 5 minutes to eat a box of cookies with 1000 calories. To burn 1000 calories, it could take you a solid couple of hours of exercise, depending on how hard you work, of course. I get that. But these videos are ALWAYS shown with less nutritious foods like cookies or doughnuts. Nobody ever says “how much exercise does it take to burn off a chicken breast and potatoes”, do they? I think this accidentally reinforces the idea that you *need* to exercise to burn off food. And even when those videos have good intentions, I think they can be very slippery slopes to having a sh*t relationship with food, and a sh*t relationship with exercise. So, here is an alternative way to make those videos. P.S. My best-selling book, ‘Everything Fat Loss’ is currently on sale as a brand-new audiobook, plus digital/print versions from Barnes and Noble, Apple, Kobo, Google, and Amazon with an extra 7% off in the UK and an extra 39% off in Canada. Feel free to grab it before the price goes up (Iink in profile). #exercise #workout #food #cookie #cookies #weight #weightloss #fatloss #workout #fitness #fittok #gym #gymtok #weightlosstips #fatlosstips #running #cycling #jogging #calorie #calories #caloriedeficit #caloriesincaloriesout #health #nutrition #fyp #foryou #fypシ