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Get your FREE Macros 101 for Body Composition Guide (https://www.witsandweights.com/free/nutrition-101-guide) to master your macros and calorie intake for fat loss, muscle gain, and better health, including workout nutrition for performance and recovery and a long-lasting approach WITHOUT depriving yourself of foods you love. -- This is a replay of Ep 197 (https://www.witsandweights.com/197) . Originally aired on July 29, 2024 as: Your Very First Cut (Lose 10-30 Pounds of Fat)  Do you want to lose 10-30 pounds of fat without sacrificing muscle or energy? Do you know the common pitfalls that derail fat loss and how to avoid them? Are you ready to learn the smarter, more efficient approach to your first cut? Today, Philip (@witsandweights (https://www.instagram.com/witsandweights/) ) dives into a smarter and more efficient approach to help you achieve your first successful cut, losing 10 to 30 pounds of fat without drastic measures. He breaks down the process of cutting body fat, addressing common concerns such as calorie counting and training adjustments. Philip also outlines the frequent mistakes many make during their first cut, including unrealistic expectations. He shares essential principles and a step-by-step guide for sustainable fat loss. Tune in to learn how to navigate this journey and unlock the physique you've been working hard to reveal. Today, you’ll learn all about: • Mistakes to avoid during your first cut • Principles for successful and sustainable fat loss • Step-by-step guide to implementing a successful cut Episodes mentioned: • Everything You Need to Know About Fat Loss (Simple Strategies for a Fitter, Leaner Body) (https://witsandweights.com/40) • My Stair-Step Fat Loss Process to Get Lean and Ripped (https://witsandweights.com/191) • My 3 New Dieting Methods for Smarter, Easier Fat Loss in 2024 (https://witsandweights.com/186) • Why Macros Might Be All You Need to Streamline Your Nutrition (https://witsandweights.com/194) • Spend 70% of Your Time Doing THIS for a Faster Physique Transformation (Rapid Prototyping) (https://witsandweights.com/192) 📲 Send me a text message! (https://www.buzzsprout.com/twilio/text_messages/1870546/open_sms) Support the show (https://www.buzzsprout.com/1870546/support) Send questions to @witsandweights (https://www.instagram.com/witsandweights/) 👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment (https://witsandweights.com/free-call) 👥 Join our Facebook community (https://bit.ly/3vyLDqO) for live Q&As & support ✉️ Join the FREE email list (https://witsandweights.com/email) with insider strategies and bonus content! 📱 Try MacroFactor for free (https://www.witsandweights.com/blog/macrofactor) with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism! 🏋️‍♀️ Download Boostcamp for free (https://boostcamp.app/#witsandweights) for evidence-based workout programs 🩷 Leave a 5-star review (https://podcasts.apple.com/us/podcast/wits-weights-nutrition-lifting-muscle-metabolism-fat-loss/id1591502355) if you love the podcast!

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🦶We review the L-arginine benefits, side effects, best foods high in l arginine and its effect on males!🦶 More Heart & Artery Supplement Videos: https://www.youtube.com/playlist?list=PLgKlhrVDi6VqGrizDa0UUkqJ3V1MdgRbu L-arginine is an amino acid that is naturally found in the body and can also be taken as a supplement. Here's what you should know about the benefits, side effects, dosage, and studies related to L-arginine: Benefits: Improved cardiovascular health: L-arginine can help to improve blood flow by relaxing blood vessels, which may help to lower blood pressure and reduce the risk of heart disease. Enhanced exercise performance: L-arginine may help to improve exercise performance by increasing blood flow and reducing fatigue. Improved erectile function: L-arginine may help to improve erectile function in men with erectile dysfunction by increasing blood flow to the penis. Wound healing: L-arginine may help to promote wound healing by increasing blood flow to the affected area. Immune function: L-arginine may play a role in immune function by supporting the production of white blood cells. Here are some of the best food sources of L-arginine: Meat: Beef, pork, and chicken are all good sources of L-arginine. Seafood: Fish and shellfish, such as tuna, salmon, shrimp, and lobster, are also good sources of L-arginine. Dairy: Milk, cheese, and yogurt all contain L-arginine. Nuts and seeds: Peanuts, almonds, walnuts, sunflower seeds, and pumpkin seeds are all good sources of L-arginine. Legumes: Soybeans, chickpeas, lentils, and kidney beans are all high in L-arginine. Grains: Oats, wheat, and quinoa are good sources of L-arginine. Vegetables: Spinach, beets, and seaweed are all high in L-arginine. Side effects: L-arginine is generally considered safe for most people when taken in appropriate doses. However, some people may experience side effects, including: Digestive issues: Some people may experience digestive issues like nausea, diarrhea, or stomach cramps when taking L-arginine. Low blood pressure: L-arginine may lower blood pressure in some individuals, which could be problematic for people who are already taking medications to lower their blood pressure. Allergic reactions: Some people may be allergic to L-arginine. Symptoms of an allergic reaction may include rash, hives, or difficulty breathing. Dosage: The appropriate dosage of L-arginine depends on various factors, including the individual's age, health, and reason for taking it. For general cardiovascular health, doses between 3-6 grams per day are commonly used. For improving exercise performance or erectile function, doses between 2-6 grams per day may be effective. 👉 Shoes 👈 Best Shoes: https://www.michiganfootdoctors.com/podiatrist-recommended-shoes/ Best Products: https://www.michiganfootdoctors.com/recommended-products/ 📢Come See Us in Detroit, Michigan, Berkley Michigan; Bloomfield Hills, Michigan, Lansing Michigan; and Grand Blanc Michigan📢 If you are in Michigan, consider seeing us at our clinic: https://www.michiganfootdoctors.com/. https://g.page/r/CaxJ9b-O6o27EAE 👉 LINKS 👈 Disclaimer: This video and description contain affiliate links, which means we may receive a commission if you click on one of the product links. I appreciate your support of this channel! DISCLAIMER: Dr. Tomasz Biernacki received his Doctor of Podiatric Medicine degree from Kent State College of Podiatric Medicine in 2013; he completed his Surgical Reconstructive Foot Surgery & Podiatric Medicine Residency in 2017; he completed 2 separate traveling Fellowships in Diabetic Surgery, Skin Grafting & Nerve Surgery. He is double board certified in Podiatric Medicine and separately in Foot & Ankle Surgery. His use of “doctor” or “Dr.” about himself solely refers to that degree. Dr. Biernacki is a licensed podiatrist in Michigan. This video is for general informational purposes only. It should not be used to self-diagnose and is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Biernacki and you. It would be best if you did not change your health regimen or diet before consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions regarding a medical condition.

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Learn how to do cardio for fat loss. In today's video I talk about if there really is a best cardio workout to burn belly fat and for weight loss. 🔥 FREE 6 Week Shred: https://GravityTransformation.com 📲 Fat Loss Calculator: http://bit.ly/2wZYYKZ When most people think of burning fat through exercise the first form of exercise that always comes to mind is cardio. It's almost naturally assumed that a cardio workout will be the most efficient way to burn more fat. So is cardio really the best form of exercise for fat loss? What is the best form of cardio for fat loss? And how often should we be doing those cardio exercises for the most amount of fat loss? I'm going to answer all these questions in today's video and I think you're going to be really surprised with some of these answers. Let's start first with if cardio is the most effective way to burn fat. Cardio believe it or not is not in any way shape or form directly linked to burning fat. What I mean by this is that when you hop on the treadmill and do half an hour 45 minutes an hour or even an hour and a half of cardio it doesn't at all guarantee that you're going to burn any fat. In reality cardio is linked to burning extra calories. Just because you're burning calories doesn't mean that you're burning fat. As I always say we need to create a calorie deficit to burn fat. Even after burning 500 600 or even lets say a thousand calories during a cardio session we can easily eat way more calories later in the day and completely negate the effect of cardio. So to answer the question about whether cardio is the best form of exercise for fat loss the answer is it depends. If you add cardio to your workout and you continue keeping your diet clean and low in calories then doing that cardio could definitely speed up your fat loss results. On the other hand if you run for half an hour burn 400 calories and then get really hungry after and eat like a ravenous animal you'll probably end up taking those 400 calories right back in if not more. In this situation it would probably be better for you to just not do cardio and to skip out on all those extra calories. Another example is if you do 30 minutes of running and you compare it to 30 minute weight training circuits. The 30 minutes of running might even burn more calories then a slow-paced weight training circuit however lifting weights has shown to continue burning calories long after you're done. As you can see when comparing these two once again it depends which one will burn more overall calories. Realistically it doesn't matter at all which one burns the most calories during the workout. What really matters and determines if you burn fat is if your able to create an overall calorie deficit or not. Cardio can be a tool to help create a larger calorie deficit however cardio workout itself will never directly burn fat without that deficit. It's all about our total daily energy expenditure versus our total daily caloric intake. To decide which form of cardio is best 4 our fat loss there are a lot of things to consider. For example does the cardio just burn calories during the workout or does it continue burning calories afterwards. Does that form of cardio stimulate your hunger response and make you eat like crazy afterwards or does it give you a chance to burn some extra calories without taking them right back in. How long are you able to do that specific cardio exercise before throwing in the towel and going home? How long do you want to be doing cardio for? Short sessions? Long sessions? How intense of a cardio workout can you handle. Let me give you some examples to help drive home my point. Running will burn roughly 300 calories per half-hour while walking will burn 300 to 400 calories an hour. If you hate running to the point where you can't stand doing it for longer than half an hour you might be better off just going out for an hour long walk especially if you enjoy it. Take your dog for a brisk walk it counts as cardio. Then there's also cardio workouts that burn a lot more calories like jumping rope which can burn up to a thousand calories an hour. Meaning if you do this for 15-20 minutes you'll be able to burn roughly the same amount of calories that you burn in 30 minutes of running. And there are individual benefits to each form of cardio. Almost All forms of cardio will make you breathe heavier helping you detoxify through your lungs and will make you sweat. again this is another form of naturally detoxifying your body. But then running for example will increase the endurance in your legs. Where as rowing and swimming will help increase endurance in your upper body a lot more. 🔥 FREE 6 Week Shred: https://GravityTransformation.com