Rutkat Fitness Podcast

Does caffeine affect your sex drive and hormones? What does coffee really do to your body and how you can fix it? https://instagram.com/rutkatfitness The first caffeine effects were noted in animals who ate the berries. Caffeine blocks Adensine brain receptor which allows sleep. Fat metabolism combined with exercise. Last two months learning about coffee including tastings. General publicity it gets Pros - prevent prostate cancer - antioxidants - improve short-term memory - stimulates neuron activity - mental alertness - contains magnesium and potassium - enhances efficacy of absorption with aspirin - helps plant growth in soil Cons - raise cholesterol level - weight gain from toppings - withdrawal symptoms, dehydration, dry mouth - increase blood pressure - stain teeth - poor sleep - bad quality contains impurities - increase in stress - aggravates anxiety conditions

EPISODE 4 Topic: Training for Beginners - Description of exercise and training equipment Beginner mistakes at the gym. Find out what type of training is right for you. Notes: Types of Fitness centers -Aerobic gym (zumba, spin, kickboxing) -Yoga gym -Strength training -Power lifting training -Athletic Clubs Stretching Outcomes -Opposite of contraction -Reduces cramping by releasing lactic acid -Improves Flexibility -Improves muscle growth -Loosens muscle for full range of motion Cardio Equipment -Treadmill -Stairclimber -Stepper -Elliptical Trainer -Bikes (Airbike) -T-bar Row Cardio Outcomes -Achieve target heart rate, 220 minus your age = maximum heart rate -Count pulse on your neck for 30 seconds, multiply by 2 -Sweat out toxins -Physical mobility -Improve heart health, low resting heart rate -Burn calories, good for shrinking stomach -Get energized -Improves focus -Weight loss, not muscle growth -Improves breathing RESISTANCE TRAINING -Pulleys -Bars using body weight (calisthenics) -Dumbbells -Barbells -Squat Racks -Smith Machine -Kettle bells RESISTANCE TRAINING OUTCOMES -Increased strength -Increased size -Improves posture -Improve agility -Prevent injuries -Relieve stress -Improve breathing -Burn fat -Look good BEGINNER MISTAKES - Details in the podcast -Long breaks between sets... -Overtraining -Not drinking enough... -Mixed training sessions -Not stretching... -Limited range of motion... -No workout plan... -Worried other people are watching

EPISODE 3 Show notes: Eating on the go, while traveling. Tell you about diets, food types, fasting, how often to eat, what to eat for breakfast, alcoholic drinks. -Choosing a diet — 30 days — Keto, paleo, atkins (low-carb) — Allergies — Complex carbs vs simple carbs — Good fats vs bad fats — Processed vs raw -Internment fasting — 8 hour window — no need for fruit Meals and Portions — buffet benefits and cons — 3-6 meals daily -Breakfast — .5liter of water, no carbs, — hard boiled eggs — coffee + almond milk — always have water Nightclub drinks — light beer. Whiskey or vodka + soda water + lime, diet coke, no juices Traveling High Budget -Room service, restaurants requests -Dinner business meetings -Food Delivery apps What to eat and avoid in the following ethnic food: Mexican Korean Italian Japanese

Fitness for improving physical health, emotional health, posture, muscular imbalances, mobility and getting ABS! Follow https://instagram.com/rutkatfitness

Fitness for improving physical health, emotional health, posture, muscular imbalances, mobility and getting ABS! Follow https://instagram.com/rutkatfitness