✅ Vote for Next Month's Workout
How to deload next week + Does creatine make you smarter?
Happy Friday, Frens!
Next week is your deload (aka recovery week) from the total bod workout! Can you believe it’s over already? I hope you’re enjoying all the gains of strength and shape to kick off summer!
👏🏽🎉Awesome work, and…
…now it’s time to vote for how you’d like to train for the next meso cycle.
One of the options I’m throwing in is my own personal training program I’m doing right now.
It’s whole body with an upper body emphasis
5x week and 14-21k low heart rate steps a day (optional for you)
6 weeks including one deload week
If upper body strength and size (aka noodle arms) are a weakness, this will get you far paired with excellent nutrition and sleep.
VOTE BELOW!👇🏽
Paid subscribers, scroll down for your deload week and enjoy it! You earned it!
🧐Does Creatine Make You Smarter?
A February 2024 study (Single dose creatine improves cognitive performance and induces changes in cerebral high energy phosphates during sleep deprivation) had a group of sleep-deprived people stay up til 4 am twice:
once while consuming a placebo
once while taking 0.35g/kg of creatine
The researchers measured fatigue levels and cognitive performance using language, logic, memory, and math tests.
Results and Takeways?
Placebo group showed significantly impaired cognition when sleep deprived (duh).
Mental cognition impairment was reduced when using creatine. Some mental functioning even improved in spite of sleep deprivation.
For the elderly, the results are even more powerful thus creatine’s benefit to dementia patients experiencing brain hypometabolism.
Creatine is not only a simple, proven, inexpensive way to grow and keep lean mass as we age, but its brain boosting benefits are becoming more widely accepted.
Don’t fall for overpriced creatine full of garbage. All you need is simple creatine monohydrate should you choose to use.
Check it out here: https://geni.us/cLkgC
🏖 🏋🏻♀️WEEK 4 SUMMER TOTAL BOD WORKOUT - DELOAD!
3x week with active recovery/rest days between wo’s one and two.
❗️FOR DELOAD: Use your week one weights
Two active recovery/rest days after workout three.
This is a four-week total body program with a 5th week being a deload (recovery) week.
7-14k+ steps a day
Begin your warm up with the Cal Poly Hip Flow:
⚠️DO NOT SKIP WARMING UP⚠️
If you want more info on warming up to working sets: https://deepkimchi.substack.com/i/138676589/how-to-test-your-pu