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I had 6 meals 이때 6끼를 먹었습니다. 180g Protein 180g 단백질 250g Carbs 250g 탄수화물 45g of Fats 45g 지방 How to prepare Gain muscle and lose fat 42 meals in 2 hours. 근육증가 체지방 감량 식사 42개 2시간에 만들기. https://www.youtube.com/watch?v=1nZZJxhUMUY Delicious chocolate protein cake 맛있는 쵸콜릿 프로틴 케이크만드는 방법 https://www.youtube.com/watch?v=FD36EZW9Y00 Worked out 2 a day. 운동 하루 2회 Complete the best work out to have a body like this, please visit my instagram and click My bio you will be able to download PDF file the best home training routine. 아래의 링크의 제 인스타그램을 방문하신후 바이오를 클릭하시면 최고의 운동루틴 PDF파일을 다운로드 하실 수 있습니다. https://www.instagram.com/jofitnessacademy

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CLA, short for conjugated linoleic acid, is a popular supplement touted for many health benefits. Recently, it is being pushed as a potential fat burner and weight loss tool. But does it actually help you slim out your belly? Or will it befall like most supplements before it? Let's find out! ****************************************************************** Support PictureFit! MERCH!: https://picfitshop.com Patreon: https://goo.gl/lmsWf7 Amazon Affiliate Link (Simply shop using this link and I get a kickback. No added charge!): https://goo.gl/FLN5pw ****************************************************************** Come join PictureFit! Facebook: https://www.facebook.com/PictureFitYT/ Twitter: https://twitter.com/Picture_Fit Instagram: https://instagram.com/picturefit/ Please Like and Subscribe! ****************************************************************** Links to My Video Making Gear: Drawing Software: http://amzn.to/2oOIWyz Editing Software (Premiere Pro): http://amzn.to/2p6ROPD Editing Software (After Effects): http://amzn.to/2oeN2SC Current Drawing Tablet: http://amzn.to/2s9fGTM Keypad for Drawing Shortcuts: http://amzn.to/2oOFILF Drawing Glove: http://amzn.to/2oORgi2 Macro Editing Mouse: http://amzn.to/2nJ8NGl ****************************************************************** Awesome PF Patrons Wall: Gavin Ong Bobby Huang Anime Jesus Sources: https://examine.com/supplements/conjugated-linoleic-acid/ https://www.ncbi.nlm.nih.gov/pubmed/21990002 http://www.nature.com/ijo/journal/v31/n3/full/0803437a.html?foxtrotcallback=true https://www.ncbi.nlm.nih.gov/pubmed/11110851?dopt=Abstract&holding=npg https://examine.com/nutrition/do-mcts-or-cla-help-with-appetite-reduction/ http://www.sciencedirect.com/science/article/pii/S0002822304004316 https://www.ncbi.nlm.nih.gov/pubmed/15159246 https://www.hindawi.com/journals/jnme/2012/932928/ https://www.ncbi.nlm.nih.gov/pubmed/12173945 Airport Lounge - Disco Ultralounge by Kevin MacLeod is licensed under a Creative Commons Attribution license (https://creativecommons.org/licenses/by/4.0/) Source: http://incompetech.com/music/royalty-free/index.html?isrc=USUAN1100806 Artist: http://incompetech.com/ Picturefit on YouTube! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance! Any information in these videos should not be taken as personal healthcare advice. If you have questions about your health, please speak directly to your personal healthcare professional.

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Click Here to Subscribe: http://Bit.ly/ThomasVid Get MY Recommendation on Groceries Delivered to Your Doorstep with Thrive Market: http://ThriveMarket.com/ThomasDeLauer This video does contain a paid partnership with a brand that helps to support this channel. It is because of brands like this that we are able to provide the content that we do for free. The best way that you can directly support my channel, is by supporting the brands that help make this all possible. Any product that you see on my channel is a product that I also use personally, regardless of any paid promotion. Get my Free Newsletter and Downloadable Cheatsheets (eating out, travel, etc): https://www.thomasdelauer.com/life-optimization-tactics/ Follow More of My Daily Life on Instagram: http://www.Instagram.com/ThomasDeLauer It's important that I am honest and to say that this video does have a sponsorship from Thrive Market, supporting them is a good way to support my channel! Insulin-Mediated Glucose Uptake The molecular mechanisms of insulin-mediated glucose transport are intensively studied - GLUT4 (glucose transporter type 4) is a glucose transporter responsible for glucose uptake into adipocytes and muscle tissue Importantly, in case of insulin resistance and type-2, the amount of GLUT4 is decreased and its translocation is impaired https://www.hindawi.com/journals/omcl/2019/3849692/ Insulin resistance is characterized by inefficient mitochondrial coupling, low level of ATP, and the formation of excess amount of ROS A study published in The Journal of Cachexia, Sarcopenia and Muscle, shows that astaxanthin stimulates mitochondrial biogenesis in insulin resistant muscle via activation of AMPK pathway* https://onlinelibrary.wiley.com/doi/full/10.1002/jcsm.12530 Astaxanthin Astaxanthin accumulation in skeletal muscle has been shown to reduce hyperglycemia and ameliorate insulin secretion and sensitivity by improvement of glucose metabolism and β-cell dysfunction by GLUT4 regulation Astaxanthin administration increases the translocation of GLUT4 transporter and PGC-1α, which increases the level of GLUT4 Study - Asia Pacific Clinical Nutrition This double blind, randomized, placebo controlled study included 41 patients ranging from 30 to 60 years of age with type 2 diabetes who were not on insulin therapy. Each patient consumed 8 mg of astaxanthin or placebo daily for 8 weeks. As a result, the astaxanthin group demonstrated an increase in adiponectin concentration and reduced visceral body fat, triglycerides, LDL cholesterol, and systolic blood pressure. https://www.ncbi.nlm.nih.gov/pubmed/29384321 https://www.ncbi.nlm.nih.gov/pubmed/12688512 Zinc Zinc ions can bind to insulin receptors and activate insulin signaling pathways Believed that zinc ions inhibit glycogen synthase kinase-3beta (GSK-3beta), serine/threonine protein kinase linked with insulin resistance and type 2 diabetes https://www.ncbi.nlm.nih.gov/pubmed/12083774 Study - Journal of Diabetes After a year, 25% of the placebo group developed type 2 diabetes and of the zinc group, 11 percent developed type 2 diabetes. The zinc group also had a lower fasting plasma glucose, oral glucose tolerance test, homeostatic model assessment of insulin resistance as well as lower scores for total and LDL cholesterol. There was also “significant improvement” in beta cell function seen in the zinc group https://onlinelibrary.wiley.com/doi/full/10.1111/1753-0407.12621 Additional Zinc in pancreatic beta cells binds to several insulin molecules, six to be exact, forming what’s called an insulin hexamer for storage - insulin is produced and stored in the body as a hexamer (a unit of six insulin molecules) Chromium In the presence of insulin, the chromodulin molecule changes shape and location in the cell, triggering activation of a vital glucose transporter molecule called GLUT4 Study - The International Journal for Vitamin and Nutrition Research This study investigated the effects of chromium picolinate on elderly diabetic patients within a rehabilitation program. https://www.ncbi.nlm.nih.gov/pubmed/15296075 Lithium A study from the journal Diabetes found that lithium increases in glucose transport activity and causes a modest increase in insulin responsiveness Although the authors concluded, “the effects of lithium on glucose transport and metabolism in skeletal muscle are strikingly similar to the persistent effects of exercise. These results support the possibility that lithium might be useful in the treatment of insulin resistance in patients with non-insulin-dependent diabetes mellitus.” https://diabetes.diabetesjournals.org/content/43/7/903 When skeletal muscle tissues are treated with lithium, the levels of cell surface GLUT4 protein contents are increased https://www.jstage.jst.go.jp/article/jnsv/63/6/63_365/_pdf https://www.ncbi.nlm.nih.gov/pubmed/29332897 https://diabetes.diabetesjournals.org/content/38/5/648

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Want to work with me? Comment Below- "Body Transformation" 🔥 How to Lose Fat and Gain Muscle – Burn Fat, Build Muscle Fast, Body Transformation Guide 🔥 Struggling to lose fat and gain muscle at the same time? Discover the best fat-burning workouts, muscle-building nutrition, and body recomposition tips to transform your physique! Whether you're a beginner or advanced, this guide will help you burn belly fat, build lean muscle, and boost your metabolism for sustainable results! 💪 Why Losing Fat and Gaining Muscle Is the Ultimate Fitness Goal Most people think you need to choose between fat loss and muscle gain, but you can actually do both with the right approach! This process, called body recomposition, focuses on optimizing strength training, high-protein diets, and metabolic conditioning to maximize fat-burning while preserving and building muscle. By dialing in your workout routine, diet, and recovery, you can sculpt a leaner, more muscular physique without crash dieting or excessive cardio. 🔥 The Best Workouts to Burn Fat and Build Muscle To get the best results, you need a mix of resistance training and high-intensity interval training (HIIT). Strength training with compound exercises like squats, deadlifts, and bench presses helps build lean muscle, while HIIT workouts torch calories and accelerate fat loss. By lifting weights at least 3-5 times per week and incorporating short, intense cardio sessions, you'll trigger muscle growth and burn stubborn fat at the same time. 🥩 The Perfect Nutrition Plan for Fat Loss & Muscle Gain Your diet is just as important as your workouts! Focus on high-protein meals to fuel muscle recovery while keeping your calories controlled for fat loss. Ideal protein sources include lean meats, eggs, fish, and plant-based options like tofu and lentils. Pair this with healthy fats (avocados, nuts, olive oil) and fiber-rich carbs (sweet potatoes, quinoa, vegetables) to maintain energy and keep cravings in check. Mastering caloric balance and macronutrient timing is key to optimizing fat loss while building muscle. 🛌 Recovery, Sleep & Supplementation for Maximum Gains Your body transforms outside the gym, so don’t underestimate rest and recovery! Prioritize 7-9 hours of quality sleep to support muscle growth and fat metabolism. Smart supplementation like creatine, protein powder, and electrolytes can enhance your progress, but they should never replace a solid diet and training routine. Stress management, hydration, and active recovery (like stretching and mobility work) will keep your body primed for transformation. 🚀 Your Body Transformation Starts Now! Losing fat and gaining muscle takes consistency, but with the right training, nutrition, and mindset, you’ll see results faster than you think! Drop a comment below with your biggest fitness struggle, and don’t forget to like, subscribe, and turn on notifications for more expert fitness tips! Let's transform your body together! 💪🔥 ⏳ Timestamps: 00:00 - Introduction 04:50 - Step 1: The Key to Losing Fat & Gaining Muscle 08:45 - Step 2: Best Workouts for Body Recomposition 12:11 - Step 3: Nutrition Strategy for Maximum Results 15:26 - Step 4: Recovery & Supplements for Faster Progress #FatLoss #MuscleGain #LoseFatBuildMuscle #BodyRecomposition #WeightLossTips #FitnessTransformation #BurnFat #BuildMuscle #LoseWeightFast #StrengthTraining #HIITWorkouts #FatBurningExercises #MuscleBuilding #Calisthenics #WorkoutMotivation #FitnessTips #LoseBellyFat #Shredded #GymLife #HealthyLifestyle #NutritionTips #MetabolismBoost #FullBodyWorkout #HomeWorkouts #WeightTraining #FitnessJourney #FitnessGoals #NoMoreBellyFat #TrainHard #GetFit #AbsWorkout #CaloricDeficit #HighProteinDiet #CardioVsWeights #BestWorkouts #FatBurningFoods #ShredFat #MuscleGrowth #FatLossTips #GymMotivation #HealthyEating #SixPackAbs #FitnessForBeginners #LoseFatFast #BulkAndCut #WorkoutRoutine #HowToLoseFat #HowToGainMuscle #TotalBodyTransformation #GetStronger #BurnCalories

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