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We Are MJ Fitness
A fitness lifestyle company based in Adelaide, South Australia, dedicated to helping & inspiring all people to improve their lives through health & fitness by providing products, information & experiences.
We offer a wide range of fitness & health supplements from the World's best brands at the guaranteed best prices in the country. From protein powders and pre-workouts to amino acids, vitamins, creatine, superfoods and fat burners, we have all of the supplements you need to support your health & fitness goals.
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The Ultimate Cheat Sheet For Losing Fat
It’s no small feat, losing fat. It’s hard work and can be downright confusing at times. However, with the right strategy and a sprinkle of consistency, you’ll have a surefire recipe to make the fat loss journey much more smoother and effective. If you’re preparing for a holiday, a photoshoot, you want to feel healthier and more comfortable or you are just starting out in the gym, this cheat sheet gives you the essentials that you need to cut the fat and get you feeling good. Step 1: Calculate, Deficit And Conquer If there’s one thing that you should take away from this cheat sheet, it’s calories in vs. calories out. If you want to lose your excess body fat, then your body needs to use the fat as an energy source, rather than the food you eat. Here’s how to get started: Finding Your BMR (Basal Metabolic Rate): Your BMR is how many calories you’re burning when you’re resting. There are plenty of calculators online that can help you figure this out. The majority use these equations: Men: BMR = (10 × your weight in kg) + (6.25 × your height in cm) - (5 × your age) + 5 Women: BMR = (10 × your weight in kg) + (6.25 × your height in cm) - (5 × your age) - 161 Measure Your Movement: To make your BMR more accurate, you can multiply it by these numbers, depending on how active your lifestyle is: 1.2 for a sedentary lifestyle (Little to no exercise) 1.55 for a more active lifestyle (Exercise 3-5 days a week) 1.9 for a very active lifestyle (Very hard exercise / physically demanding job) Drop the Calories: Once you’ve got your BMR sorted, drop the total calories depending on your lifestyle, so you can lose fat at a sustainable pace. This can be from 300 to 500. Example: A 25 year old woman, that is 85kg, 175cm tall and is moderately active would use the equation like this: Finding Resting Calories: (10 × 85) + (6.25 × 175) - (5 × 25) - 161 = 1657.75 Adjusting for Movement: 1675.75 x 1.55 = 2597.413 Dropping calories: 2597.413 - 300 = 2297.413 So working on that, rounded up, 2300 calories is the aim to lose fat for our example. Step 2: Upgrade Your Eating Once you’ve got your calories sorted, now it’s time to get the nutrition right. Here are a few tips to get you eating like a king (a shredded king) Prioritise Protein: A daily target of 1.6g-2.2g of protein per Kg of body weight is the perfect spot to make sure your muscles are healthy, Feast on Fibre: When in a deficit, you’re going to be hungry all the time. Adding in fibre filled foods like some fruits, vegetables and whole grains keep you full for longer. Chuck Sneaky Calories: You’ll find calories in everything you eat and even drink. Swapping out things like oil, sauces, energy drinks and coffees for lower calorie options will keep you in a deficit without the speedbumps. Step 3: All Aboard the Strength Train If you’re wanting to look toned and muscular, keeping your gains when you’re cutting is a must. On top of making your physique look shapely, muscle can also boost your metabolism, burning more calories. When doing strength training, stick to these Weightlifting is crucial for maintaining muscle while in a caloric deficit. Muscle not only shapes your physique but also boosts your metabolism. Stick to these fundamentals: Frequency: Training 3-5 times a week gives you plenty of room for recovery Programming: Focusing on the main compound variations like squats, deadlifts and presses hit multiple muscle groups. Add in some isolations on top of that for any weaknesses in your physique. Progression: The main key to any strength program is progression. Making sure you push out one more rep than last week will give your muscles the kick up the butt to grow. Step 4: The Power Of Movement You don’t have to be in the gym to be burning calories during the day. Easy daily movements can be added into your day to help you burn fat. Stepping it up: Using a tracker to count your steps is a big part of fat loss. Aiming for around 8,000 - 12,000 a day will help burn the calories. However, something as simple as going for a walk is enough to get started. Heart Gains: Throwing some low intensity steady state (LISS), like walking or cycling, with some high-intensity interval training (HIIT), like stairmaster or the elliptical 2-3 times per gives you that calorie burn that you look for. It also helps with your heart health, which is never a bad idea. Step 5: Strategic Supplementation A perfect tool for fat loss is supplements. Although they can never replace your diet and exercise plan you’ve made, you can add these in for some enhancement to your journey. Fat Burners: Although they can’t replace a solid diet and hard training, they do help. With ingredients like carnitine, caffeine and green tea extract, these supplements will slightly boost metabolism and give you some energy as well. Protein Powder: Hitting your protein goal can be hard through food, but by supplementing it with a solid protein powder, you can hit those targets much easier. Creatine: Sure, creatine doesn't specifically target fat loss, but it’s a helpful supplement for maintaining strength and power. Step 6: Monitor And Adjust The road to fat loss isn’t a straight line, your body will adapt to your efforts and you’ll plateau. If you track these metrics weekly, you’ll be able to stay on track and outpace the plateaus: Weight: Weighing yourself at the same time either daily or weekly can show you how your body reacts to the deficit. Measurements: Measuring around your waist, hips and other areas can give you an idea of how your body is changing from fat loss. Photos: The scales don’t show everything. Taking photos of your physique can be beneficial in showing how far your physique is coming. If you ever notice progress stalls, don’t stress. If you’re being consistent, drop the calories or increase movement. The biggest part is consistency. Tick all the boxes daily and watch your body transform over time. 5 Bonus Tips for Fat Loss Success Sleep Matters: Your sleep is a big part of recovery, aim for 7-9 hours a night Stay Hydrated: Water helps in many different ways, 2-3 litres a day is the sweet spot Manage Stress: A boost in cortisol promotes fat storage, we don’t want that in a cut. Endgame: The game isn’t over when you’ve lost the weight. Keeping it off with the same consistency will be effortless once you’ve hit that goal weight. The Bottom Line When shredding down, you need a balanced approach to good nutrition, hard training, a solid supplement stack and healthy habits. By using this cheat sheet, you’ll be equipped with the knowledge to jump into a cut and do it effectively. Stay patient and adjust your goals as you progress. Make sure you do your research and stay safe. Happy Shreds!
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Creatine and Dementia: Could This Simple Supplement Protect Your Brain?
Creatine has long been a staple for gym goers, but recent studies suggest it might do more than help you lift heavier or push through extra reps. Research is uncovering its potential to slow the progression of neurodegenerative diseases like Alzheimer’s and Parkinson’s, making it a surprising player in brain health. What Is Creatine? Creatine is a naturally occurring compound stored in your muscles and brain. Discovered in 1832, it gained popularity after the 1992 Olympics, when athletes credited it with boosting their performance. Its primary role is to store and replenish energy, helping your body handle intense activity. While creatine doesn’t directly build muscle, it allows you to train harder, paving the way for better results. Today, creatine’s popularity has soared thanks to viral trends on social media platforms like TikTok and Instagram. But its benefits go far beyond the gym, including antioxidant properties and the ability to protect brain cells. Huntington’s Disease Huntington’s is a genetic disorder with no cure, and most patients only live about 20 years after diagnosis. Research has shown that creatine might help reduce brain deterioration in people with Huntington’s and even extend their lifespan. While these findings are promising, more studies are needed to confirm its effectiveness. Parkinson’s Disease Parkinson’s is another neurodegenerative condition that currently has no cure. Early research suggested that creatine might protect brain cells and slow the progression of Parkinson’s, but larger trials did not find significant benefits. Although the results have been mixed, scientists continue to study creatine as a potential therapy. Alzheimer’s Disease Alzheimer’s is one of the most common forms of dementia, but its early stages are difficult to diagnose. Research has revealed that people with Alzheimer’s tend to have lower natural creatine levels in their brains. Supplementing with creatine could help slow the progression of the disease, although the exact mechanisms remain unclear. ALS (Lou Gehrig’s Disease) ALS is a condition that gradually robs patients of muscle control by damaging motor neurons. Animal studies have shown that creatine improved motor function and survival rates in models with ALS-related genes. However, human trials have had mixed results, and more research is needed to determine if creatine could benefit those with ALS. Stroke Prevention Studies suggest that creatine could help prevent strokes by supporting brain energy metabolism. It might also assist in recovery by reducing damage to brain cells. While the evidence is still emerging, this adds to creatine’s potential role in maintaining brain health. Memory Loss Creatine has also been shown to improve working memory, which is the ability to create and retain new memories. This is especially helpful for older adults and people on plant-based diets, who tend to have lower creatine levels. How Does Creatine Work? Creatine’s ability to cross the blood-brain barrier is key to its impact on brain health. Once in the central nervous system, it helps produce and store energy while protecting cells from oxidative stress. These effects may explain its potential to slow the progression of neurodegenerative diseases. Beyond brain health, creatine is being studied for other uses, including reducing chronic pain, supporting heart function, and even lowering the risk of preterm labor. Why Creatine Deserves Your Attention Creatine’s reputation as a workout supplement is well-earned, but its broader health benefits make it worth considering for everyone, not just gym goers. It’s easy to add to your routine, whether you mix it into a shake or take it with water before or after a workout.
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The Gut: Your Second Brain!
The gut is often referred to as the "second brain" and for good reason. Emerging research has shown that the state of your gut health can greatly influence your mood, physical health, and cognitive ability. From digestion to emotional regulation, the gut-brain connection is vital to understanding overall wellbeing, and supporting a healthy lifestyle that comes from the things we put in our bodies. Happy Gut, Happy Life The gut is home to trillions of microbes. Bacteria, fungi, and other microorganisms that play a significant role in processing food, maintaining immune function, and regulating neurotransmitters, all call our stomach home. Among these microbes, bacteria are especially important, as they produce chemicals that directly affect the brain. One such chemical is serotonin. While the brain produces some of the body’s serotonin, about 90% of it is actually created in the gut. When the gut microbiome is balanced, it can support the production of these mood-regulating hormones. However, an imbalance in gut bacteria, such as an overgrowth of harmful bacteria or a lack of beneficial ones, can disrupt serotonin production, leading to mood disorders like anxiety and depression. Studies have shown that people with a healthy, diverse gut microbiome are less likely to experience mood disturbances than those with an imbalance in the gut flora. Chronic inflammation in the gut can also negatively impact the central nervous system, triggering feelings of irritability, anxiety, and fatigue. In some cases, gut health issues such as leaky gut syndrome, where the intestinal lining becomes damaged, can allow harmful substances to enter the bloodstream, triggering system wide inflammation and affecting mental health. The Gut-Brain Axis: How does the Gut Affect my Performance? Beyond mood and hormonal regulation, gut health plays a central role in overall physical and cognitive health. The gut is essential for the digestion and absorption of nutrients, which in turn fuel the body’s cells, tissues, and organs. A well-functioning gut helps break down food, absorb essential vitamins and minerals, and prevents harmful pathogens from entering the body. Your gut also has a direct impact on cognitive performance. The gut-brain axis, a communication pathway between the gut and brain, enables them to send signals to each other. This means that the state of your gut can influence how well your brain functions, affecting concentration, memory, and decision making. A healthy gut microbiome has been linked to better cognitive function and a reduced risk of cognitive decline. Studies have found that individuals with a disrupted gut microbiome are more likely to experience problems with memory and learning. On the other hand, maintaining a balanced gut can enhance focus and mental clarity, making it easier to perform well in work, school, or athletic activities. Final Thoughts The connection between gut health, mood, and performance is very important and essential in understanding how to maintain a healthy gut. By maintaining a healthy, balanced gut microbiome through proper nutrition, stress management, and probiotics, people can enhance not only their physical health but also their mental and cognitive wellbeing. The key is to nurture the gut, as its health plays an integral role in how we feel, perform, and thrive in everyday life.
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The Best Supplements For Hyrox
Hyrox. The gruelling combination of endurance and strength. Challenging every muscle in your body. Sounds fun, I know. As you smash out a mix of functional exercises and a series of running, you’ll need some supplements to keep yourself on your feet. Here are our top picks of supplements to keep you at your best and annihilate those workouts. Protein Powder You really can’t have a list like this without a good protein powder. Protein is crucial for muscle rebuilding and repair after these intense workouts. Getting in a high quality protein source, like whey, can speed up growth and recovery, letting you come back stronger and faster after each workout. Creatine Monohydrate Hyrox is full of high-intensity, explosive movements that require short bursts of energy. So, creatine is perfect for this. By boosting your body’s ability to produce ATP, the fuel for muscle contractions, you’ll be able to go all in on those intense, maximum effort sessions. Electrolytes Another crucial component of Hyrox is hydration. With the intense exercise and sweating, you’re depleting your essential electrolytes. Replenishing your magnesium, sodium and potassium can keep your muscles functioning properly, and stop cramping, keeping you at 100% from start to finish. Carbohydrate Fuel When it comes to Hyrox, you’ll need endurance. Giving yourself a sustained boost of energy with carbohydrates can provide your body with the power to get through the events. Fast digesting carbs can keep you performing and ward off the energy slump mid circuit Pre-Workout There’s a demand on physical and mental stamina during a Hyrox session. A good pre-workout can give you the focus, energy and drive to tackle each event. With the right pre-workout, you’ll be able to push through the fatigue of those gruelling sessions and keep up the intensity. BCAAs Branched-chain amino acids (BCAAs) are the go to for recovery during the long and intense workouts. Preventing muscle breakdown, BCAAS make sure your body maintains muscle mass while you send it on each Hyrox Challenge. They also have the added benefit of being ideal for hydration too. Final Thoughts When it comes to your Hyrox training, supplements are a valuable tool. Whether it’s maintaining energy with carbs, boosting recovery with BCAAs and protein powder, or the energy hit of a pre-workout, each supplement has a purpose that can assist your personal needs.
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