1. AppleThe first thing that strikes your mind would be the famous saying “An apple a day keeps the doctor away”. Yes, Apple is one of the Superfoods that need to be included in your everyday diet or at least in one meal. It contains the powerful flavonoid quercetin, an antioxidant that behaves as a natural antihistamine and obstructs the movement of substances which causes symptoms of allergy.
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The holy grail of incredible results meets at the intersection of personalized recommendations, proven techniques, and consistency. Without those variables, you’re unlikely to dramatically transform your body. But, there’s one other variable that’s required, which is most often misunderstood or incorrectly applied: adaptation. Shredding fat and building muscle is a byproduct of adaptation—but too much adaptation means you won’t change. It’s about working that thin line between challenging your body and burning them out. Between getting stronger and plateauing. The best trainers find that line by using periodization: systematically programming workout routines over the long term through a variety of daily, weekly, monthly, and yearly cycles. “If we run the same program on you year-in and year-out, you won’t progress. You’ll actually get worse,” explains Minnesota-based exercise physiologist Mike T. Nelson, Ph.D., C.S.C.S. “Instead, looking over the mesocycle [a larger chunk of time, which typically runs for about a month, made up of smaller microcycles], you should see your clients progressing while lowering their rate of perceived exertion. You have to help them disturb the body from homeostasis, but allow it to recover through appropriate manipulation of the General Adaptation Syndrome [GAS].” GAS is informational fuel for trainers: Broken down into the alarm, resistance, and exhaustion phases, it describes your body’s reaction to stress. For optimum results, workouts must shock your body (the alarm stage) and allow it to adapt to become stronger (resistance) without overtraining (exhaustion). Let’s dive into the two main periodization models—linear and undulating—and how to put them together so that you can identify the type of plan that might best help you crush your goals. Linear Periodization : Simple to Follow, Tried and True
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