RHC

17/04/2022

27/07/2021

Filipina skater Margielyn Didal may have missed the podium in the women's street event, but she endeared herself to fans all over the world thanks to her performance -- and personality -- at the Tokyo Olympics.

15/05/2021

Hows everyone doing?

05/04/2021

*YO IT'S KUYA AJ 🤙🏾*
☞DAILY DOSE OF FITNESS AND HEALTH INFORMATION☜
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🚨 🚨 🚨 🚨 🚨 🚨

🟡The graph shows our TDEE know as our Total Daily Energy Expenditure. We burn more calories when we're at rest than when we exercise, controversial YES but I’m not saying don’t exercise and you’ll lose weight. Let us dive into this but we're going to make it short.

🟡There are two groups of energy expenditure NREE and REE, REE at rest and NREE are non-resting, this is when doing various activities such as gym, eating, and walking. BMR is the total sum of calories that we burn at rest for the basic function that totals to roughly 70% of our TDEE the rest is NREE (you do the maths).

🟡WHY is it so high?
Well, you need it to stay alive, your body needs fuel to keep your main vital organ active aka your lungs, kidney, liver, heart and brain.

WHAT ARE THE BENEFITS OF REST DAY?
🔸Helps muscle repair.
🔸Helps to reduce muscle fatigue.
🔸Regenerate ATP which helps muscle contraction.
🔸Reduce the risk of an injury.
🔸Regulate Hormones and helps you sleep.
🔸Weight management as more muscle = more calories need to be burn.

BMR = basal metabolic rate
NEAT = non-exercise activity thermogenesis
TEF = thermic effect of food
EAT = exercise activity thermogenesis
REE = resting energy expenditure
NREE = non-resting energy expenditure.

🔴REDCON1 PROMO CODE: T20ABarcinal

29/03/2021

PAIN TRAIN 🚂

Words from the champ , photo taken by .

08/03/2021

*YO IT'S KUYA AJ 🤙🏾*
☞DAILY DOSE OF FITNESS AND HEALTH INFORMATION☜
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🏋🏾‍♂️ Taking the slack of the bar allows better control of the barbell and creating the tension that you need for the lift. This is also played as a cue mark for your body to get ready physically and mentally to LIFT THE WEIGHT. It also lowers the risk of any back injuries.

🟥 REDCON1 PROMO CODE: T20ABarcinal

01/03/2021

*YO IT'S KUYA AJ 🤙🏾*
☞DAILY DOSE OF FITNESS AND HEALTH INFORMATION☜
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A simple answer to a very 👀 controversial question. Even though some people think loosing weight can be done by drinking or taking a pill. It's never going to happen, just wasting your money and trying to get that placebo effect.

The simple answer is ⬇️ CALORIE DEFICIT + Increase of
⬆️ CALORIE EXPENDITURE. So the infographic below illustrate the process of spending more calories than the amount we intake.

📍Calorie Deficit: Consuming less calories than the amount of energy you use.

📍BMR: Basal metabolic rate, the total sum of calories that we burn at rest for basic function.

📍TEF: Thermic effect of food, this is the sum of calories/energy that's needed for the body for ingestion, digestion, absorption, utilising the nutrients and storing them. TEF account for 6-10% for MALE and 6-7% for female daily energy expenditure (Poehlman, 1989).

📍TEA: Thermic effect of activity, the amount of energy we use from the calories we take for planned or unplanned physical activities. So going to the gym (planned) or even taking the stairs not the elevator (unplanned). This take up 20-40% of our daily energy expenditure.

🚨Recommended amount of weight lost is 1lbs per week🚨

🟥 REDCON1 PROMO CODE : T20ABarcinal

01/03/2021

🔔Quote of the WEEK🔔

27/02/2021

Surround yourself with people that will sharpen your skill not dull it. Have them bring the best version of you and excel as a group.

24/02/2021

*YO IT'S KUYA AJ 🤙🏾*
☞DAILY DOSE OF FITNESS AND HEALTH INFORMATION☜
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Wearing a belt doesn't make you look cool or lift more weights 😅 It still all depend on technique and proper form that you have worked on from hours an hours. It's not a must for all people to wear one it's generally there to aid you when lifting heavier weights.

BUILD YOUR FOUNDATION FIRST 🧱.

23/02/2021

*YO IT'S KUYA AJ 🤙🏾*
☞DAILY DOSE OF FITNESS AND HEALTH INFORMATION☜
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If we divided all the functions of protein for our body it can be grouped into three sections.

🦬) STRUCTURAL PROTEINS: Collagens are a type of protein that can be found in bones. Keratin is another protein that can be found in our skin. Lastly, the most obvious protein structure is our muscle tissues and connective tissues.

🐃🐃) HOMEOSTATIC PROTEINS: Protein help regulate numerous hormones around out body, such as insulin which control our sugar level in our blood and white blood cells that helps our immune system.

🐂🐂🐂) FUEL PROTEINS: When it comes to fuelling, protein are used for energy consumption. There are several byproduct or things that can be convert protein into, like glucose and fatty acid. This two can help produce ATP (adenosine triphosphate). A simpler way to understand you need ATP for MUSCLE CONTRACTION.