How to Snack Fat | Breaking Muscle

Is It a Good Time to Start a Keto Diet? Fat Snax can help.

If the spread of Covid-19 has motivated you to take extra care of your health, research the keto diet should be.

We can tell you that the keto diet will help reduce inflammation and induce metabolic correction to help boost your immune system. However, if you want more specific information, please refer to the US National Library of Medicine.

If you're used to snacking all day, sticking to a strict diet isn't easyEspecially if you have side effects like that Keto flu or just being tired.

Hopefully the information in this article will help you combat fatigue, enjoy delicious snack alternatives, and try this recommendation out.

Craving for Carbohydrates on Keto?

Fat Snax, a keto-friendly snack that I think tastes like Cheezits and Sun Chips.

Personally, I think the Fat Snax almond flour crackers are the bomb!

Fat Snax, a keto-friendly snack that tastes like Cheezits and Sun Chips

Not only were they able to cut the carbohydrate count to 3 grams, but they were also able to reproduce the taste of the snacks that most of us ate as adults.

However, if you are wondering how legit these crackers are, here is a roundup of how great they were when I ate three packs in one sitting.

  • They didn't fall apart and made a mess on my desk. I don't know about you, but I like having a clean desk. I prefer not to bother with stains, especially when it comes to my keyboard and the pages of books I have opened.
  • These crackers have a lot of flavor. I tried all three flavors in one session and none of them are tasteless.
  • I dipped them in sauces and they didn't break. If you enjoy a side of salsa or guacamole with your fries and crackers, this is the place to go. They won't make you wet.

Overall, I would give 8 out of 10 for taste, concept and ease of use. Make sure to seal the bag if you want to save the rest for later.

Building a CrossFit Body | Breaking Muscle

In this episode, I'm accompanied by Mike Tromello from Precision CrossFit. Mike was an accomplished athlete and is now a top coach.

He has coached multiple CrossFit games, athletes, and medalists.

Mike explains the key principles to help you build the physique of an elite CrossFit athlete on the show. He also shows what differentiates his athletes from their competitors.

This episode is a must have if you want to look and perform!

You can also find this podcast on top of all of my other Six Pack of Knowledge podcasts (curated discussions with the world's greatest hypertrophy experts).

Or search for Breaking Muscle's channel and podcasts on the following services: iTunes, Spotify, YouTube, Stitcher, PlayerFM, PodBean.

Building a CrossFit Body | Breaking Muscle

In this episode, I'm accompanied by Mike Tromello from Precision CrossFit. Mike was an accomplished athlete and is now a top coach.

He has coached multiple CrossFit games, athletes, and medalists.

Mike explains the key principles to help you build the physique of an elite CrossFit athlete on the show. He also shows what differentiates his athletes from their competitors.

This episode is a must have if you want to look and perform!

You can also find this podcast on top of all of my other Six Pack of Knowledge podcasts (curated discussions with the world's greatest hypertrophy experts).

Or search for Breaking Muscle's channel and podcasts on the following services: iTunes, Spotify, YouTube, Stitcher, PlayerFM, PodBean.

Understanding Maximum Heart Rate | Breaking Muscle

The modern age of fitness has spawned a host of wearable technologies capable of capturing extraordinary amounts of biological and physiological data. Perhaps the most commonly measured variable we see today is heart rate.

Understanding Maximum Heart Rate - Fitness, Fitness, VO2 Max, Aerobics, Obesity, Weight Loss, Heart Rate, Aerobic Fitness, Heart Health, Wearables, Fitness Technology, Obesity Crisis, Heart Rate Variability

This is certainly nothing new as brands like Polar and Garmin have offered wearable chest straps and watches to their users for decades. We always used two fingers to effortlessly locate our carotid (our neck) or radial (our wrist) impulses.

Today, almost everyone wears an Apple Watch or Fitbit on their wrist to track changes in their heart rate, whether they're exercising, sitting at their desk, or just sleeping.

Heart rate affects health and performance

Understanding your heart rate can be very useful from both a health and a performance perspective.

  • The resting heart rate can give doctors an insight into the state of health by age and gender.
  • In contrast, increases or decreases in exercise behavior give fitness professionals feedback on general fitness levels.
  • In addition, we can use the heart rate to establish training zones and prescribe programs for improved aerobic fitness.
  • Perhaps the hardest part of the whole equation is understanding Maximum Heart Rate (MHR).

Even when wearing technology, MHR often has to be entered manually to determine the correct training zones for the future. It will track your heart rate and let you know if you've set up a new MHR through exercise.

However, training on or near MHR is extremely stressful and you can never be sure that the numbers given are not an anomaly.

Source: The Redline: Feeling good when you are uncomfortable

Can you find your maximum heart rate?

The most common method of determining MHR is to take 220 and subtract your age.

If you are 40 years old, your estimated MHR is theoretically 180 beats per minute.

Although some technologies implement more advanced methods of determining these variables, many still rely on this simple equation to predict them.

While it is useful in the sense that it provides a quick and free way to predict MHR, it has some problems.

It doesn't take your own into account::

People often get frustrated with this estimate because it doesn't match their exercise or expectations of how their body should react when exercising.

In reality, however, they should use it as a guide compass. It is not the end, everything is everything. In fact, there are other ways to appreciate the MHR.

Measuring tools for MHR

The most accurate method for determining MHR is a VO2 peak treadmill test. Unfortunately, it is quite time consuming and not everyone has access to this technology.

Fortunately, some other methods and equations for MHR estimation seem more accurate than 220 minus age.

A 2012 research study in the Journal of Strength and Conditioning Research1 compared the relative accuracy of three equations to a VO2 peak treadmill test in overweight or obese adults, including three equations:

  1. 220 – age
  2. 208 – 0.7 x age
  3. 200 – 0.48 x age

The researchers found that the 220 age equation overestimated the MHR by an average of 5 beats per minute, while the 200-0.48 time age equation estimated the MHR to be within 2 beats per minute. and the 208 – 0.7 x age equation was found to be the most accurate.

We need to understand that while the research I discussed used a relatively large sample size (n = 132), it is only a study and does not deal with sports populations. Hence, it is still difficult to say which equation is the best of all.

There are methods for determining exercise heart rate (THR) such as the Karvonen method and We know a VO2 treadmill test gives the best results of allbut again we have to accept the fact that these are all estimates.

MHR and exercise response

My suggestion to anyone struggling to really nail their MHR is to use multiple methods and monitor your training results.

One formula may prove to be more accurate than another in your case, but how you respond to exercise will give you the best insight into your aerobic capacity and unique heart rate.

If you're still genuinely interested in being as specific as possible, look for movement physiology laboratories nearby and see if you can make an appointment for a treadmill test.

The investment could be worth it.

References

1. Franckowiak, Shawn C., Dobrosielski, Devon A., Reilley, Suzanne M, Walston, Jeremy D, Andersen, Ross E., "Maximum Heart Rate Prediction in Adults who are overweight or obese," Journal of Strength and Conditioning Research: May 2011, Volume 25, Issue 5, pp. 1407-1412.

Understanding Maximum Heart Rate | Breaking Muscle

The modern age of fitness has spawned a host of wearable technologies capable of capturing extraordinary amounts of biological and physiological data. Perhaps the most commonly measured variable we see today is heart rate.

Understanding Maximum Heart Rate - Fitness, Fitness, VO2 Max, Aerobics, Obesity, Weight Loss, Heart Rate, Aerobic Fitness, Heart Health, Wearables, Fitness Technology, Obesity Crisis, Heart Rate Variability

This is certainly nothing new as brands like Polar and Garmin have offered wearable chest straps and watches to their users for decades. We always used two fingers to effortlessly locate our carotid (our neck) or radial (our wrist) impulses.

Today, almost everyone wears an Apple Watch or Fitbit on their wrist to track changes in their heart rate, whether they're exercising, sitting at their desk, or just sleeping.

Heart rate affects health and performance

Understanding your heart rate can be very useful from both a health and a performance perspective.

  • The resting heart rate can give doctors an insight into the state of health by age and gender.
  • In contrast, increases or decreases in exercise behavior give fitness professionals feedback on general fitness levels.
  • In addition, we can use the heart rate to establish training zones and prescribe programs for improved aerobic fitness.
  • Perhaps the hardest part of the whole equation is understanding Maximum Heart Rate (MHR).

Even when wearing technology, MHR often has to be entered manually to determine the correct training zones for the future. It will track your heart rate and let you know if you've set up a new MHR through exercise.

However, training on or near MHR is extremely stressful and you can never be sure that the numbers given are not an anomaly.

Source: The Redline: Feeling good when you are uncomfortable

Can you find your maximum heart rate?

The most common method of determining MHR is to take 220 and subtract your age.

If you are 40 years old, your estimated MHR is theoretically 180 beats per minute.

Although some technologies implement more advanced methods of determining these variables, many still rely on this simple equation to predict them.

While it is useful in the sense that it provides a quick and free way to predict MHR, it has some problems.

It doesn't take your own into account::

People often get frustrated with this estimate because it doesn't match their exercise or expectations of how their body should react when exercising.

In reality, however, they should use it as a guide compass. It is not the end, everything is everything. In fact, there are other ways to appreciate the MHR.

Measuring tools for MHR

The most accurate method for determining MHR is a VO2 peak treadmill test. Unfortunately, it is quite time consuming and not everyone has access to this technology.

Fortunately, some other methods and equations for MHR estimation seem more accurate than 220 minus age.

A 2012 research study in the Journal of Strength and Conditioning Research1 compared the relative accuracy of three equations to a VO2 peak treadmill test in overweight or obese adults, including three equations:

  1. 220 – age
  2. 208 – 0.7 x age
  3. 200 – 0.48 x age

The researchers found that the 220 age equation overestimated the MHR by an average of 5 beats per minute, while the 200-0.48 time age equation estimated the MHR to be within 2 beats per minute. and the 208 – 0.7 x age equation was found to be the most accurate.

We need to understand that while the research I discussed used a relatively large sample size (n = 132), it is only a study and does not deal with sports populations. Hence, it is still difficult to say which equation is the best of all.

There are methods for determining exercise heart rate (THR) such as the Karvonen method and We know a VO2 treadmill test gives the best results of allbut again we have to accept the fact that these are all estimates.

MHR and exercise response

My suggestion to anyone struggling to really nail their MHR is to use multiple methods and monitor your training results.

One formula may prove to be more accurate than another in your case, but how you respond to exercise will give you the best insight into your aerobic capacity and unique heart rate.

If you're still genuinely interested in being as specific as possible, look for movement physiology laboratories nearby and see if you can make an appointment for a treadmill test.

The investment could be worth it.

References

1. Franckowiak, Shawn C., Dobrosielski, Devon A., Reilley, Suzanne M, Walston, Jeremy D, Andersen, Ross E., "Maximum Heart Rate Prediction in Adults who are overweight or obese," Journal of Strength and Conditioning Research: May 2011, Volume 25, Issue 5, pp. 1407-1412.

Mapping Out Muscle Gain | Breaking Muscle

In this episode, I'll explain exactly how I think you should exercise to build as much muscle as possible. I'll explain what anabolic resistance is and why it means you need to change your training strategy to keep growing.

I identify the three key phases of training, P.B.S. in a nutshell::

  1. primer
  2. building
  3. solidification

And I'll tell you exactly how to structure and sequence each phase to maximize your results.

This sequence is exactly the framework I used myself and with my clients to get into photo shoot form.

I start the P.B.S. Framework as a 21-week online coaching program in January 2021. The program is called T21.

If you are interested in joining the T21 coaching program and working with me, read on.

When you listen to the end of the episode, you will also get an exciting announcement about how to get access to a special discount if you work with me to improve your training programs in the T21 coaching program using the P.B.S. Frame.

Discount code: BMDISCOUNT

DM me: @tommaccormick on Instagram

Email me: tom@tommaccormick.com

To get access to the T21 discount. The doors are closing for the first T21 recording on January 1st, 2021 so don't miss it!

You can also find this podcast on top of all of my other Six Pack of Knowledge podcasts (curated discussions with the world's greatest hypertrophy experts).

Or search for Breaking Muscle's channel and podcasts on the following services: iTunes, Spotify, YouTube, Stitcher, PlayerFM, PodBean.

Mapping Out Muscle Gain | Breaking Muscle

In this episode, I'll explain exactly how I think you should exercise to build as much muscle as possible. I'll explain what anabolic resistance is and why it means you need to change your exercise strategy in order to keep growing.

I identify the three key phases of training, P.B.S. in a nutshell::

  1. primer
  2. building
  3. solidification

And I'll tell you exactly how to structure and sequence each phase to maximize your results.

This sequence is exactly the framework I used myself and with my clients to get into photo shoot form.

I start the P.B.S. Framework as a 21-week online coaching program in January 2021. The program is called T21.

If you are interested in joining the T21 coaching program and working with me, read on.

When you listen to the end of the episode, you will also get an exciting announcement about how to get access to a special discount if you work with me to improve your training programs in the T21 coaching program using the P.B.S. Frame.

Discount code: BMDISCOUNT

DM me: @tommaccormick on Instagram

Email me: tom@tommaccormick.com

To get access to the T21 discount. The doors are closing for the first T21 recording on January 1st, 2021 so don't miss it!

You can also find this podcast on top of all of my other Six Pack of Knowledge podcasts (curated discussions with the world's greatest hypertrophy experts).

Or search for Breaking Muscle's channel and podcasts on the following services: iTunes, Spotify, YouTube, Stitcher, PlayerFM, PodBean.

Failure Doesn’t Exist | Breaking Muscle

In this episode I'm with Ray "Cash" Care. Ray is a Navy SEAL veteran who used his experience and passion to become an expert in self-improvement, team building, and fitness.

He is the founder of CONQUER, a leadership and team building program designed to get you physically, mentally and emotionally to overcome personal barriers.

Ray will teach you how to learn, grow, and benefit from your pain by getting better inside out.

In this episode, we discuss the lessons Ray learned in his career:

  • Why is there no mistake?
  • The simple (but not easy to achieve) equation of success
  • A damn motivating speech from Ray

You can also find this podcast on top of all of my other Six Pack of Knowledge podcasts (curated discussions with the world's greatest hypertrophy experts).

Or search for Breaking Muscle's channel and podcasts on the following services: iTunes, Spotify, YouTube, Stitcher, PlayerFM, PodBean.

You can find Ray and his work here::

Failure Doesn’t Exist | Breaking Muscle

In this episode I'm with Ray "Cash" Care. Ray is a Navy Seal veteran who used his experience and passion to become an expert in self-improvement, team building, and fitness.

He is the founder of CONQUER, a leadership and team building program designed to get you physically, mentally and emotionally to overcome personal barriers.

Ray will teach you how to learn, grow, and benefit from your pain by getting better inside out.

In this episode, we discuss the lessons Ray learned in his career:

  • Why is there no mistake?
  • The simple (but not easy to achieve) equation of success
  • A damn motivating speech from Ray

You can also find this podcast on top of all of my other Six Pack of Knowledge podcasts (curated discussions with the world's greatest hypertrophy experts).

Or search for Breaking Muscle's channel and podcasts on the following services: iTunes, Spotify, YouTube, Stitcher, PlayerFM, PodBean.

You can find Ray and his work here::

The Move Well Project | Breaking Muscle

Our guest today is Chris Peil. Chris is a sports rehabilitation professional who specializes in helping people get back to their best performance after the medical community has tried and failed. His no-nonsense, logical, no-nonsense approach is a breath of fresh air compared to much of the hot air and self-promotion you see from people who are far less skilled.

Chris flies under the radar for someone to work with Olympians, professional athletes, and World Champion of the Strongest Man, Eddie Hall. Its lack of self-promotion is refreshing, but it robs the world of its wealth of wisdom. Listen to this episode to learn from a real gem in the fitness industry.

If you enjoyed this podcast and cared about it, rate and rate it so we can get the word out and motivate and inspire others to take their performance to the next level.

You can find more podcasts like this on the Breaking Muscle Six Pack of Knowledge page. Here you can find all podcasts for most of the available streaming services including iTunes, Google Play, Spotify, YouTube, Stitcher, PlayerFM and PodBean.

I am the host, Tom MacCormick, and I am a personal trainer and online coach whose goal is to be the curator of the greatest hypertrophy experts in the world. If you're interested in working with me or learning more about me, follow me on Instagram @tommaccormick.