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The Early Bird Catches The Worm (Or Builds The Muscles)

The Early Bird Catches The Worm

The most important thing in life is new experiences and what you are able to take from them. Do you have anxiety or feel disappointed about your appearance? Even if you’re sitting in a comfortable apartment or office, it doesn’t mean you can’t do anything. A negative mindset and little knowledge narrow the possibility of discovering new experiences.

Like many things in life, negativity can become a habit over time. Frequent criticism, cynical thoughts, lack of interest, and denial can create neural connections in the brain that encourage sadness. Fortunately, most negative thinking habits can be broken. Experts say that it takes at least 21 days to change your negative habits.

So, gradually you can learn to think positively and read more, and then you want to achieve more and more. I am not joking – being the first to know about new scientific research means building more noticeable muscles. Keeping this in mind, let’s look closer at new amazing facts about muscle-building tricks and tips.


The Most Effective Training Program: HIIT

High-intensity interval training

High-intensity interval training or HIIT is being used more and more among athletes, gyms, and blogs. This trend started a couple of years ago and is still gaining popularity. Interval training is a high-intensity training program that alternates between high-intensity exercises and low-intensity exercises or rest. HIIT is mostly used by people who want to lose weight or gain muscle mass in a short period of time.

Key benefits of HIIT training: it burns a lot of calories in a short amount of time; increases strength, reduces blood sugar levels, and increases muscle mass. HIIT training is extremely popular among individuals who promote a busy lifestyle. These workouts burn body fat much more efficiently than regular cardio workouts, take less time (usually up to 30 minutes!), and are extremely simple. Best of all, you can start HIIT workouts at home because these workouts do not require any equipment.

The Power of NMN Supplements

NMN Supplements

While exercising, eating, and doing normal work, many of us do not think about whether we are getting all the necessary substances from our diet, perhaps we only notice that during training we are no longer able to perform certain sports exercises, start to sleep poorly, experience more stress or even complain of impaired memory.

Only after noticing this, we usually start looking for help. One of the aids is food supplements for sports, which can improve physical and psychological indicators in life. For some people, because of fear of the unknown, sports supplements are sometimes still associated with negative experiences, they are afraid to become walking laboratory experiments, and they are worried that it will harm their health or even negatively reduce sports achievements.

However, we should choose such supplements that are efficient and scientifically proven. One of them is nicotinamide mononucleotide or NMN. NMN stands for nicotinamide mononucleotide, a molecule that occurs naturally in all life forms.

At the molecular level, it is a ribonucleotide, which is the basic structural unit of nucleic acid RNA. NMN is a direct precursor of the organic molecule nicotinamide adenine dinucleotide (NAD+) and is considered a key component in increasing NAD+ levels in cells. NAD+ is an essential coenzyme required for life and cellular function. Enzymes are catalysts that make biochemical reactions possible.

Coenzymes are “helper” molecules that enzymes need in order to function. NAD+ is one of the most common molecules in the body. NAD+ is used by many proteins throughout the body, such as sirtuins, which repair damaged DNA.

It is also important for mitochondria, which are the powerhouses of the cell and generate the chemical energy our bodies use. According to new scientific research, NMN supplements are good for those who want to lose weight and build muscles.

A study, conducted in 2024, shows that middle-aged people’s muscle oxygen absorption and aerobic power increased after six weeks of use of NMN supplements. However, most of the studies investigate the impact on older people. It should be mentioned that today, the positive link between younger adults and daily NMN intake is still questionable.

Of course, it is good news for people who are in their late 30s and older. It is also a known fact that NMN supplements help slow down the aging process and prolong life expectancy.

Intermittent Fasting Benefits

Intermittent Fasting Benefits

During intermittent fasting, the concentration of insulin decreases, and the breakdown of adipose tissue is stimulated. Most popular fasting/eating times: 12/12, 14/10, 16/8. This means that a person from dinner to breakfast, for example, does not eat for 14 hours a day and eats for 10 hours. Research shows that fat lost through intermittent fasting does not come back.

It also improves intestinal activity and reduces the incidence of type 2 diabetes, the risk of cardiovascular diseases, and cancer. During fasting, the number of free radicals decreases, which reduces oxidative stress, inflammatory processes, and the risk of chronic diseases. For maximum effect, intermittent fasting should be combined with wholesome nutrition and physical activity.

This method is not suitable for those with a body mass index (BMI) below 18.5, children, and pregnant women with eating disorders. It is one of the best health and weight optimization aids.

Don’t Give Up: Exercising Saves The Youth

active muscle contraction

In 2014, research conducted by a group of scientists discovered that the hormone irisin released during exercising has a positive link with telomeres length. The hormone irisin is released in our bodies during active muscle contraction, in other words, during exercise. The same hormone is responsible for active fat burning and the length of chromosomal telomeres.

It is the length of telomeres that determines the biological age of a person. If you have longer telomeres, you live longer. What are telomeres? Telomeres are nucleoprotein complexes at the ends of eukaryotic chromosomes. In mammalian organisms, they consist of non-coding double-stranded (TTAGGG)n nucleotide repeats. By regulating the cellular response to stress and growth stimulation, telomeres play a central role in cell life and aging.

Progressive telomere shortening leads to somatic cell senescence and apoptosis, which affects human health and lifespan. Shorter telomeres are associated with increased disease incidence and poor survival. So, this content piece proves that there is a positive link between exercises and telomeres length.

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