Page 1



CONTENTS 10

///////// COVER STORY ///////////

JOSEF RAKICH

20

///////// FITNESS TECH ///////////

TRAINING TECH OF THE FUTURE

Our top 5 picks of the most innovative training technology available to consumers in 2020.

24

///////// Q&A COLUMN ///////////

ASK THE ITALIAN

MASTER

Giuseppe Commisso answers your questions about fitness and lifestyle.

06

08

///////// SCIENCE & RESEARCH ///////////

THE TAKEAWAY

26

RECIPE ROUNDUP

Keep up with the latest

3 extremely quick and

findings in training and nu-

easy recipes to build your

trition science.

next 3 kilos of muscle.

///////// MENTAL HEALTH ///////////

MIND & MUSCLE:

30

MENTAL HYGIENE

///////// WORKOUT FEATURE ///////////

4 WEEK WORKOUT

///////// LIFESTYLE COLUMN ///////////

6 STRATEGIES FOR

BETTER SLEEP

Markus Kaulius shares his bedtime strategies to sleep better tonight.

Learn about mental stability and developing a routine for mental health.

18

///////// NUTRITION MANUAL ///////////

33

///////// SUPPLEMENT GUIDE ///////////

SUPPLEMENTS

BODYWEIGHT BLITZ

SIMPLIFIED: HEMP

Step up your workout with this 4 week home routine by Qimmah Russo.

A breakdown of the science and viability of hemp protein, and it’s many benefits.

Material in this publication, including text and images, is protected by copyright. It may not be copied, reproduced, republished, posted, broadcast, or transmitted in any way without written consent of the publisher. All violations will be prosecuted to the fullest extent of the law. The views and opinions expressed in Muscle Manual Magazine by the contributors may not represent the views of the publishers. Muscle Manual Magazine as well as its employees accept no responsibility for any loss that may be suffered by any person who relies totally or partially upon any information, description, or pictures contained herein. Muscle Manual is not liable for any mistake, misprint, or typographic errors. All content submissions become property of Muscle Manual®.


Editor’s Note

Vinay Bhambwani Founder & Editor

As we enter a new era of fitness that has been influenced and shaped by a pandemic, technological innovations, and growing awareness about mental health, I want to continue Muscle Manual’s tradition of publishing credible, science-based content that fits and fulfills the need of the hour. Now more than ever, we long for a balance between our ambitions, external environment, mental well-being, and physical fitness. As you read Muscle Manual, I would like every issue to be experienced as a journey to your better self - by utilizing a science-based approach, and covering topics like mental health, motivation, training, nutrition, technology, and lifestyle – all factors that influence our ability to live a life of balance and achieve our best. Lastly, I want to thank everyone who worked on this issue, our subscribers and readers, and everyone who made this relaunch possible!

Vinay Bhambwani Muscle Manual Magazine | 04


Guest Contributors Part of our mission is to bring together the best minds from around the world to publish credible, science-based content. This issue wouldn’t have been possible without the insight and contributions of our guest writers!

Qimmah Russo Fitness Coach & Influencer @qimmahrusso qimmahrusso.com

Guisseppe Commisso Master Trainer & Nutritionist @theitalianmastermumbai bethejym.in/introducing-giuseppe-commisso-jo/

05 | Muscle Manual Magazine

Shilpa Shah Venkatesh Psychologist, Hypnotherapist @affirmationforme affirmationfor.me

Markus Kaulius CEO, Magnup Supps @markuskaulius magnumsupps.com


THE TAKEAWAY

The latest advances and research in the science of sports and fitness, condensed into bite-sized conclusions. By Vinay Bhambwani physiquesbyvinay.com

1. Redefining The Core “The core is critical for stability and functional motion day to day,” says Dr. Beth Frates, of physical medicine and rehabilitation at Harvard Medical School. “…standing, bending, twisting, sitting, staying balanced, being able to reach for glasses on high shelves, and walking with heavy grocery bags all require the core muscles” When you say core, many people think of the abdominal muscles. But your core muscles actually are a much larger group. The core includes all the major muscles in the area that connects your upper and lower body: not just the abdominal muscles,

05 | Muscle Manual Magazine

but also those in the back, sides, hips, and buttocks, and pelvis - including those that help support your bladder, uterus, and other internal organs. When core muscles are weak, you not only may have a harder time performing daily tasks, but also could experience back pain, poor posture, incontinence, or balance problems that make you more prone to falls. What you want to do is perform a variety of functional workouts and lots of ‘RKC Planks’ to strengthen the entire core, not just the abs. References: https://www.health.harvard.edu/staying-healthy/ shore-up-your-core


3. Curry Could Potentially Cure Lipid & Cholesterol Related Health Conditions.

2. Bacteria Living In Your Body Might Be Influencing Your Behavior! Each human body can be a host to over 1000 different species and 40 trillion bacteria cells. These bacteria aid in a number of processes, and also make other chemicals that affect how your brain works. These bacteria live within our gut in their own ecosystem. Studies have found that when the gut ecosystem is manipulated or out of balance it can affect your mood, behavior, pain tolerance, cognitive performance, mental health and can even cause brain fog, depression, and even dementia. Omega-3 fatty acids, fermented foods, probiotics, and other polyphenol-rich foods may improve your gut health, which could indirectly improve your brain functioning and health. References: https://pubmed.ncbi.nlm.nih.gov/24997043/ https://www.ncbi.nlm.nih.gov/pmc/articles/ PMC4886662/

A new research paper studied the effects of Murraya koenigii, the Southeast Asian curry leaf, on cholesterol and clogged arteries caused by RHMVO (repeated heated mix vegetable oils, most commonly used in fast-food chains). The study took groups of rabbits and treated them with RHMVO to induce dyslipidaemia and atherosclerosis (cholesterol and lipid-build up in the arteries). The various groups were then treated with statin drugs, Murraya koenigii, RHMVO, or left untreated. Lipid profiles, hepatic function, oxidative stress, tissue damage and body and organ weights were measured and tracked during this study. The study concluded that Murraya koenigii significantly reduced the cholesterol complications caused by MHMVO, and recommended Mk LE as a potent antioxidant and lipid-lowering natural medicine that is accessible, cheap, and free of the side effects and symptoms caused by the prescription-based statin drugs used to typically treat cholesterol. References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7362559/


MIND & MUSCLE: MENTAL HYGEINE

Our lives are a bundle of thoughts, emotions & behavior patterns. Together, they define the way we shape our mind and body over the years. Now more than ever, we prioritize our physical well-being, yet we often end up paying a price for neglecting our mental health.

Shilpa Shah Venkatesh @affirmationforme www.affirmationfor.me

We have our 24 hours everyday, very systematically allocated for various chores, activities and tasks. We know we have to allocate 8 hours to sleep everyday, a few hours to cook and eat, a few hours to work, and at least a few minutes to talk to friends/family. Some of us also make exercise part of our daily routine to maintain our physical health. The same approach could, and should be adopted for mental health restoration as well. In clinical terms, this is called ‘Mental Hygiene’. Mental hygiene is the undertaking of improving or maintaining one’s mental health through conscious efforts, activities, and practices. It is crucial to allocate 15, 30, or 60 minutes to yourself everyday, and do what you find relaxing and meditative.

What is

stability in

the context of mental health? Stability is defined by how we cope and deal with situations, and how external factors affect our emotions, thoughts & mental well-being.

Muscle Manual Magazine | 08


Whether you choose to exercise, walk, rest, meditate, read, or do something else, there are no rules. We are all unique beings with unique tastes: do what makes you feel good.

In the monotony of life, and chasing our desires, we tend to ignore ourselves. Creating and maintaining a Mental Hygiene routine should be instilled in both children and adults. As a result of our urban lifestyles, stress, anxiety, depression and various other conditions plague our minds, and could be kept at bay with proper mental health checks.

Self Assessment Once you know what mental health is, and its importance, here are a few questions to help you understand whether you could benefit from a mental health routine. • What is the importance of mental health tal health, and how you’ve dealt with situTO YOU? How much of a role does it play ations in the past. Perhaps even discuss in your daily life, and has your mental aftheir mental health, and ask them to join fected your life in the past? you in this self-assessment. • Are there any specific issues you need to • Do you think you could benefit from foladdress to improve your mental health? lowing a mental health routine? List out • Check in with your close friends and famthe pros and cons of how it would affect ily. Ask for their perspective on your menyour life, and whether it’s right for you.

If you or anyone you know feels overwhelmed for a prolonged amount of time, do not be afraid to address it or seek professional help. Every life is important. Be kind, accepting, and understanding - to yourself, and others. 09 | Muscle Manual Magazine


C O V E R

S T O R Y

JOSEF RAKICH Josef is a world-renowned fitness coach who has been voted the world’s #1 online trainer and has been credited with more than 130,000 transformations.


Muscle Manual Magazine

Early Years Josef was a scrawny athlete who grew up playing sports. He had a distaste for weight lifting, but once he started seeing results, there was no turning back. He dove deeper into the realm of fitness and started his career with oneon-one coaching and boot camps. His passion for bodybuilding and

helping people transform eventually paid off, and Josef found himself overbooked with clients. As he took his business online, his own transformation inspired thousands of people, which eventually elevated him to one of the best coaches in the world. Today, his organization employs 20 people and works entirely online.


JOSEF’S KEYS TO SUCCESS The #1 reason I have been able to stand out and be above my competition is my consistency. No one can match my consistency. I work every single day. My consistency is right up there. I’m putting in work every day and that is why I’m always growing.”

1. A FOCUS ON DELIVERING VALUE “The more value I provide, the more the people appreciate it and share my content and vision. That’s helped me grow. Providing that value lets people know that I know what I’m talking about when it comes to diet and training. So when it is time for them to get in shape, they know that they can come to me - because over the last seven years, I’ve just provided endless amounts of value.”


2. “DO WHAT YOU LOVE AND LOVE WHAT YOU DO” “If you follow this rule, nothing

I’ve had clients who have lost

in life will feel like a job. That

30 kilos, gained their confi-

is how I’ve been so consistent.

dence back, are living new

The reason why I love what I do

lives. When I hear those sto-

is because there is no better

ries, there is no other feel-

feeling than helping someone

ing that can match that. The

transform their life and getting

impact that we can have on

that email or video from a client

someone’s life - I think that’s

thanking you for changing their

pretty powerful.”

life, overcoming obesity, and depression.


TRAINING & N U T R IT I O N

We started off the training segment of the interview by asking Josef about the frequently debated research on training volume and frequency. JR: “It’s often claimed that frequent workouts, for example, full body multiple times per week is beneficial for muscle gain. And that’s because when you train a muscle you break it down and then you’ve got to about a 48-72-hour muscle protein synthesis response, where your muscle is more likely to absorb that protein. But that is relative to the volume that you train it. So if you’re doing just a few sets. then yes, you should probably train each body part multiple times a week. But if you’re

training legs for 1.5 or two hours, you’re probably not going to want to train them twice per week because it doesn’t have the time to recover from that damage and stress to grow. So frequency does depend on the volume, and high volume training is effective, but my advice would be to use variety. Everyone responds differently to different training styles. So some people may respond better to higher volume, less frequency. Other people may respond better to less volume, but more frequency, which equals more volume over the week. Spend a few weeks trying both training styles and find what works best for you.” Muscle Manual Magazine | 14


Catagory Goes here

JOSEF’S ADVICE FOR BEGINNERS TOP 3 TRAINING STRATEGIES

TOP 3 NUTRITION STRATEGIES

1. Make it to the gym at least 4 times per week, and start learning about training. 2. Train each main muscle at least once or twice every week. 3. Stay consistent. Most beginners fail because they can’t adhere to the plan. At the end of the day, when it comes to results, consistency is key.

1. Define your goals. If your goal is to lose weight, go on a calorie deficit. To gain muscle, go on a calorie surplus. 2. Make sure your protein intake is high enough in order to gain muscle. Aim for 1g of protein per pound of lean body weight. 3. Stay consistent because once again, consistency is key!

MUSCLE MANUAL MAGAZINE COVER STORY | 15


FOR ADVANCED TRAINEES PROGRESSIVE OVERLOAD

TOP 3 TRAINING

STRATEGIES

Muscle grows from progressive overload. If you’re always benching 60 kgs, you won’t grow. You need to increase the reps, weight, volume, or frequency to keep your muscles challenged.

FOCUS ON FORM

SWITCH IT UP!

Learn to work your muscles efficiently. Take a step back and think, what muscle are you trying to work on? Make sure that your form is good, so your muscles are getting effective contraction and stimulation.

Use variety. Four weeks in a row, train every muscle group at high volume once per week only then completely change it up and then hit every muscle group three times per week.

TOP 3 NUTRITION STRATEGIES 1. Focus on the details like vitamins & minerals. Make sure you’re getting enough, vitamin C, calcium, Omega 3 fatty acids etc. List the nutrients you need and then think about where you are going to get all these sources. Map out foods that contain them and add them to your diet. 2. Make sure that your potassium intake is high. Potassium is super important for muscle contraction and also muscle protein synthesis. So base your diet around MU U SS C C LL EE M MA AN NU UA A LL M MA AG GA A ZZ II N N EE M SO pV o rE tR NSeTwOsR Y 11 65 || C

high potassium foods, make sure you eat your potato, sweet potato, bananas and other foods that are high in potassium. It’ll allow you to perform at an optimal level, resulting in more muscle gain and better fat loss results because you can train better. 3. Be consistent. If you follow a diet for four weeks and then you fall off, you know, you’re not going to progress at the rate that you want to progress. Design your plan to be sustainable so you can be consistent.


FINISHING TOUCHES JR: “Once you’ve achieved a basic physique, there are many strategies to add detail and perfection, like building wider lats and delts to V-taper to your physique.” Adonis Belt or V-cut lines are another highly coveted sign of a well-developed physique. Josef explains “The Transverse Abdominis Muscle in the core forms those V-cuts. The best way to activate this is stomach vacuums or planks. Stomach vacuum is when you suck in your stomach, as much as you can to get a tight contraction of your TVA muscle. Planks are another excellent way to strengthen your core and develop the Adonis belt.”

Josef lives in New Zealand where he continues his pursuit of the perfect physique, and transforming thousands of lives every year through his online coaching programs and transformation contests. Josefrakichfitness.com @josefrakich

Josef goes into detail about his training, personal struggles, career, and more in our video interview. Watch it using the link below.

MUSCLE MANUAL MAGAZINE


Qimmah Russo

4 WEEK

HOME WORKOUT FULL BODY BLITZ

By

Qimmah Russo @qimmahrusso qimmahrusso.com

WORKOUT GUIDELINES • Jog, walk or do light movements before you stretch or workout. This will allow you to warm up your muscles so you don’t get injured. Do a full body stretch post workout. • Take time to focus on your breathing & set positive intention before you train. Proper breathing is vital in feeding the muscles oxygen to get through your workout. Training is intense on the body so take care of your vehicle while it takes care of you. Perform meditation post workout for balance & serenity. • One of the keys to an effective workout and avoiding injury is utilizing proper form. Review and familiarize yourself with your workouts before you begin. Your body will thank you later by avoiding injury and achieving results.

Muscle Manual Magazine | 18


CIRCUIT 1 (Mon, Wed, Fri) Jump Lunges 20 reps Russian Twists 30 reps

CIRCUIT 2 (Mon, Tues, Fri) Sit up with Toe Touches 20 reps Side Lunges 20 reps

CIRCUIT 3 (Tues, Wed, Fri) Tricep Dips 20 reps Burpees 20 reps

Push Ups 20 reps

Plank with Alternating Leg Lifts 60 seconds

Crunches 40 reps

Plank 60 secs

Mountain Climbers 40 reps

Squat with Alternate Front Kicks 20 reps

Standing Glute KickBacks 20 reps for each leg

Wall Sit 60 secs

Jump Squats 20 reps

19 | Muscle Manual Magazine

High Knees + Squat (Every 5 high knees do 1 squat in between - 4 squats per round) 20 total reps

Jumping Jacks 30 reps Side Leg Lifts 25 reps each leg

w w w. m u s c l e m a n u a l m a g . c o m

WORKOUT INSTRUCTIONS: Train 4 days a week, 2 circuits per workout. Perform 3 sets of each circuit with 3 minutes rest between circuits.


Catagory Goes here

TRAINING

TECH OF

THE FUTURE

The Covid-19 outbreak has backed the fitness industry into a corner, leading to a spike in innovation and adaptability. According to a recent report, the global fitness technology market is predicted to grow from $17.9 billion in 2019 to $62.1 billion by 2025. While we can’t guess what 2025 has in store for us, we’ve listed 5 of the most exciting technologies that are available to consumers today, and are leading us into a new era of health and fitness. Vinay Bhambwani

5 MOBILE APPS

@physiquesbyvinay physiquesbyvinay.com

While apps have been around for a while, we have seen amazing innovation and incorporation of Artificial Intelligence systems which warrants at least an honorable mention on this list.

Continued on next page...

Muscle Manual Magazine | 20


z

These AI apps are the fitness coaches of the future. Using data users share with the app, the AI coach will tell them exactly what they need to do to achieve their goals. Users start by filling out a questionnaire, which is then combined with their workout history to generate highly personalised daily, weekly, and monthly plans that fit into their routines, with no two users receiving the same plan. These AIs also act like human trainers; yes, they use your camera to watch your form, tell you the right posture, and give you other real-time feedback. Watch our upcoming magazine issue for a list of our top 10 fitness apps!

4

VIRTUAL REALITY GYMS

Yes, you read that right. This was designed for people who are intimidated to go to the gym and train with others around, but is quickly becoming a go-to training strategy while traditional gyms lose market share. Here’s how it works. You have 2 pieces of equipment: the VR headset and a dynamic resistance machine with bands for you to push or pull. You’re going to wear the VR headset, which will transport you to a virtual gym, or to a stadium where you can have a bench press competition against an opponent. The goal is to break the monotony of gym workouts by using and immersive virtual-reality workout experience, while also gamifying the process by including different scenarios, opponents and challenges. The AI software manages the resistance and difficulty of the movements, and also allows you to challenge your friends to various fitness duels and games.

09 | Sport News


z

3

SENSOR-BASED SMART CLOTHING This innovation could really change the way we live. Clothing with built-in sensors to track, analyze, and improve your movement and lifestyle. Here are some of the ways smart clothing could improve your quality of life: Sleep- Other than offering the basic sleep pattern analysis, smart clothing can analyze the environment and atmosphere, and understand how your sleep quality is affected by different sleep positions, sounds, temperature, light, humidity, and more. Stress Management – Using advanced sensors, smart textiles identify whether users are stressed, focused, or calm – allowing them to gain insights to optimize their day, increase productivity, and practice techniques to improve mental health. Activity Tracking – By providing an accurate ECG, tracking activity throughout the day, and monitoring hydration, the user is able to maximize fitness potential, as well as lifestyle objectives. Minimizing injury, improving performance and posture- Smart-insoles, placed in shoes take measurements (1,000 times per second, per sensor!). That data gives you information about how you run, from your cadence and step length to your balance and more. Smart T-shirts can detect and analyze activities including walking, running, sitting/standing, laying down, and even posture. All of this data allows you to improve your functionality and minimize the risk of injuries.

Smart Textiles are also connected to a mobile app, which analyses your data, and also allows you to share it with your family or doctor.


2

Image Courtesy: Tonal.com

1

AI-INTEGRATED MACHINES One of the most unique products on this list is a home workout machine that is shaped like a vertical TV screen and mounts on your wall. It features two adjustable arms at the edge of the screen that extend outward at the push of a button. The arms can be fitted with different attachments, such as a smart bar or a rope, allowing you to do just about any leg, arm, back, core, or chest exercise you can think of. This is where it gets interesting – what makes it different from traditional gym/home equipment is that it does not have any physical weights. Instead, it uses an electromagnetic field controlled by a computer algorithm to simulate weight and generate resistance. Its advanced intelligence monitors the speed and quality of each rep you do in real-time and automatically adjusts resistance to ensure that you get the most out of your workout. It also features classes and workouts from elite personal coaches in real life.

ELECTRICAL MUSCLE STIMULATION

EMS has been around for a while in physiotherapy, but we have only started to see the real-life application of EMS in fields like beauty, fitness, and fashion. EMS training involves wearing a suit or padding that provides a harmless low-frequency electric impulse to contract your muscles harder while you workout. The technology works as claimed – we’ve had the chance to try it ourselves, and we experienced deeper muscle

breakdown and intensity during a 20 minute EMS session than in a traditional 45-60 minute workout. Conventional EMS machines are bulky but portable. In the last year, we’ve started to see some innovation here, with a few companies offering EMS equipment smaller than a pair of headphones! The new technology consists of a mobile sized controller, and the suit is replaced by earphone-sized pads to be placed on the muscles you wish to stimulate.

Featured: Jyotikka Mishra Jyotikkamishra S p o r t N e w s

| 24


Muscle Manual Magazine | 24

ASK

THEITALIAN

MASTER

After traveling the world and

using cutting edge technolo-

gy like EMS to transform athletes, HNIs, and celebrities,

Giuseppe Commisso, better known as Coach Jo, is here to answer your questions about training, nutrition, and lifestyle.

Giuseppe Commisso @theitalianmastermumbai bethejym.in/introducing-giuseppe-commisso-jo/

How do I plan an efficient workout for week. Then you’ll do your assessment 8 or more weeks, that will guarantee workout again, see how much progress results & performance improvements? you’ve made, and select more challenging variations for the next 4 weeks of For bodyweight training, start with an intense volume training. You can repeat assessment where you perform max- this cycle for months, adding a variety imum repetitions at one go in push, of exercises and styles like strength, pull and leg exercises. After you know HIIT, and EMOM. Also work on your your starting strength and which ex- dynamic, static and explosive moveercises provide you good stimulation ments, it will speed things up in the and challenge, you will do 4 weeks of long run, and give you real performance volume training, followed by 1 deload improvements!


With so many trends like keto, fasting, veganism etc, which diet would you recommend for the average individual who wants to lead a fit, healthy lifestyle?

I recommend you try a few different diets and give each at least 3 to 4 weeks before you customize or change it to fit you better.

Exploring every type of diet and its benefits is a slippery rabbit hole to go down. The best diet will always be one which is the easiest to incorporate into your schedule and most sustainable for you - according to your tastes and lifestyle. Regardless of which type of diet you choose, your priority should be to set your goal and manage your calorie intake accordingly! CICO (calories in vs calories out) is still king. Regardless of the source, a calorie is a calorie, and most people put on weight because they introduce too many calories, often from healthy sources, and are not active enough to burn these extra calories.

I struggle to train consistently 5 days a week. Most weeks I skip at least 2 of my 5 workouts. How do I start building consistency or making exercise a habit? I firmly believe that starting with something will be better than nothing. So set your priorities and try to start slowly, with climbing stairs a few times a day, then maybe long walks, and eventually a 30 minute TABATA workout at home 3 times a week. Once you see results, you will develop patience, discipline and consistency with time - these are the real keys to success in your fitness journey!


RECIPE

ROUND-UP 3 quick & easy protein-rich recipes to build your next 3 kilos of muscle.


LEMON BERRY CHIA PUDDING KETO-FRIENDLY VEGAN

Ingredients

Method

Nutritional Values

1/2 Cup Chia Seeds

1. Mix chia seeds, milk, lemon juice and

1 Cups Almond Milk

zest in a bowl.

1 Tablespoon Lemon

2. Stir the mixture again 4-5 minutes

Juice

later so the chia seeds do not clump to-

1 Teaspoon Lemon

gether.

Zest

3. Mix in your berries. Mashing the ber-

1 Cup Raspberries or

ries will allow the flavors to blend better.

Blueberries

4. Refrigerate for at least 2 hours before serving. Can be stored for up to 5 days in the fridge.

27 | Muscle Manual Magazine

466 Kcal 19g Protein 36g Carbs

(of which fiber is 32g, leaving only 4g net carbs )

29g Fat


PROTEIN POWERHOUSE PIZZA NUTRIENT-DENSE Ingredients • Thin Multigrain Pizza Base (with lots of seeds, it adds protein)

HIGH-PROTEIN

Method

Nutritional Values

1. Preheat the oven to 425 F and prepare your toppings - slice and

• Fresh Tomato Sauce

dice your veggies, shred and mix all

• Cheese - 30g feta

the cheese.

cheese, 30g cottage cheese, 30g low-fat

2. Top your multigrain pizza base

mozzarella/parmesan

with homemade tomato sauce, veg-

cheese

gies, cheese and seasoning.

• Spinach, mushrooms, bell peppers, chives • 75g grilled/shredded chicken

HIGH-FIBER

710 Kcal 47g Protein 68g Carbs 27g Fat

3. Bake for 10-12 minutes or until the crust is brown, and cheese is bubbling. Serve hot!

Muscle Manual Magazine | 28


INDIAN SPROUT SALAD VEGAN Ingredients

GLUTEN-FREE

Method

Nutritional Values

Diced Tomato 30g Diced Onion 30g

1. Soak the sprouts overnight.

Sprouts 50g

2. Mix all your ingredients in a bowl.

Black Gram 50g

3. Season with lime, salt, chaat, and

Salt Lime Chaat Seasoning

29 | Muscle Manual Magazine

any other seasoning of your choice.

300 Kcal 16.7g Protein 41g Carbs 2.8 Fat


6 Bedtime Strategies To Sleep Better Tonight! By Markus Kaulius markuskaulius magnumsupps.com

Image by Seeley Photo

Do you ever feel like your lack of a deep, full night of sleep is changing who you are? Maybe you have brain fog or you’re extra grouchy. Maybe you’re dozing off at your desk and the idea of working out seems like torture. Wouldn’t it be nice to feel like yourself again? Here are 6 bedtime hacks to have you sleeping better tonight.

1

Put the screen down! For at least 90 minutes before bed, you have got to be completely screen-free – no phone, no iPad, no TV. Those screens are firing your brain up in ways you can’t come down from easily. Even with blue-light glasses on, you’re amping up the neural stimulation when you should be winding down.

Muscle Manual Magazine | 30


By going screen-free for those last 90 minutes before bed, you’re giving your brain a chance to calm down enough for real rest. Cozying up to your phone before bed has other nasty side effects. Consider what happens when you check your email. Obviously bad news messages will kick your brain into high gear. But guess what? Good news messages will do the same. Just check it the next morning. On the other hand, if you can put down the screen, you’ll be more present with your significant other, kids and pets. You might even find yourself reaching for a book, or using the extra time to take up a new hobby. Life-changing stuff.

2

Meditate or pray for 15 minutes before bed. This calms you down and gives your brain a chance to have a few lingering thoughts before last call.

3

Put a pen and pad beside your bed. How often do you wake up in the middle of the night and think of something you forgot to do? Keep thinking about it and you’ll be up for hours. Write it down so you can go back to sleep. Pro Tip: use an actual pen and paper, not your phone’s notepad. Otherwise you’ll be waking up your brain (see number 1). Plus, you’ll be tempted to check your email or social media, or the time.

4

Keep your discussions light! As you get close to bedtime, avoid conversations about money, politics and other hot-button issues. We’ve all been there, tucked in, lights out, ready for some delicious zzzzzzs, and suddenly you’re caught up in a pre-bedtime tiff with your spouse or significant other. Now you’ll be stewing for hours when you should be sleeping. Solution? Keep the pre-bedtime conversations with your spouse and family members light before bed. Try to remember before you start the conversation that your goal is to end on a happy note!


Markus Kaulius Shot by LHGFX

5 Prepare Your Clothes For

The Next Day!

Many books have been written on the importance of having your morning planned and prepared so you can get up and go. This takes one more item off the brain’s “let’s think about this all night” list.

6

Pick Up a Book!

Saving the best for last – and arguably the most effective – hack for last. Reading before bed will do wonders for your sleep and everything else in your life too. Not only will you have the opportunity to learn something new, but you’ll also be calming your brain and your body. Learning before bed allows your brain to digest the new information as you sleep,

and you’ll retain more than you would otherwise. The world’s most successful people all agree on one thing – reading will improve your life and expand your horizons. Put these 6 hacks into practice tonight and be on your way to deeper REM and a better tomorrow. You’ll have more energy, motivation to get to the gym, mental clarity, greater patience, better muscle recovery, a stronger immune system and more. Stick to these hacks without cheating for at least a couple of weeks to set them as routine. Print off your checklist and set a reminder on your phone. Once you see the reminder, set your alarm for the next morning and put your phone to bed early! Muscle Manual Magazine | 32


Nutrition Value

of Hemp Seeds (per 100g)

SUPPLEMENTS SIMPLIFIED:

HEMP PROTEIN

Calories Protein Fat Carbs

555 Kcal 31.55g 48.75g 8.65g 4g

Of which fiber

1.5g

Of which sugar

Micronutrient Profile (Per 100g)

Vitamin E Thiamine Riboflavin Phosphorus

Hemp is one of the fastest-growing superfoods, supplements, and medications in the world. Legalization of marijuana has finally opened the door to research and discovery of a long list of benefits and cures that have been long ignored.

Vinay Bhambwani

@physiquesbyvinay physiquesbyvinay.com

Hemp has been used by humans for over 8000 years, has a history of being used for textiles, food, medicines, biofuels, construction materials, and reportedly over 20,000 possible other applications. So why has a plant with so many benefits and uses been illegal for almost a century?

History tells us that hemp was banned in the 1930s due to it being an intoxicant, but we would be ignorant to overlook factors like political and racial agendas, as well as the influence of industries like big pharma, which could lose billions of dollars to hemp’s medicinal properties.

Potassium Magnesium Calcium Iron Sodium Manganese Zinc Copper

90mg 0.4mg 0.1mg 1160mg 859mg 483mg 145mg 14mg 12mg 7mg 7mg 2mg

Amino Acid Composition (Determines quality and viability of the protein)

Threonine

Cysteine

Aspartate

Valine

Glutamine Methionine Serine

Isoleucine

Glycine

Leucine

Proline

Tyrosine

Alanine

Phenylala-

Arginine

nine

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Today, rational minds and science have prevailed. The decriminalization of hemp has opened the doors to research, clinical trials, and studies - everyday these new findings broaden our understanding of this incredible plant and all its benefits.

Hemp As A Protein Hemp is a vegan protein, with a rich ami- nine, while the aminos it lacks are Lyno acid profile (see table on previous sine, with Leucine and L-Tryptophan. page), but nonetheless, it is still an incomplete source of protein. Research and studies assessing the digestibility of hemp protein used 30 samAlthough hemp contains all the amino ples on lab rats, and found that hemp acids to be called a complete source, had a digestibility or 86.7%, in comparisome of them are present in very small son to casein, which scored 97.6%. This quantities, making them insufficient makes hemp a great source of vegan quantities to be considered a complete protein, but it falls behind milk proteins, source. Hemp contains relatively higher which have a stronger amino profile and amounts of Arginine, Tyrosine and Ala- higher digestibility. Hemp seeds are used in granolas, oils, protein shakes, and a variety of other foods.


Other Benefits Of

Hemp Protein

Hemp For Heart Health Hemp is rich in omega fats and has an ideal omega6:omega3 ratio of 3:1. Omega fats are vital for optimal heart, brain and hormonal functioning, and are generally scarce in vegan diets. Hemp also contains phytosterols. Phytosterols are a part of the plant cell membranes. Phytosterols block cholesterol from being absorbed, making hemp excellent food for heart health.

Hemp For The Gut Hemp has a high fiber content, which has been linked to improved colon health, digestion, improves the gut microflora, and lowers the risk of developing haemorrhoids and other colon diseases. 35 | Muscle Manual Magazine

towards it’s potential as a superfood.

Hemp is anti-inflammatory, & also an anti-oxidant. This can reduce the risk of diseases caused by oxidative stress to cells. Oxidative stress causes many major disorders including cancer, arthritis, and cardiovascular diseases. Hemp is also one of the few sources of Stearidonic acid, which serves as building components of the brain and the retina of the eye.

All the nutritional science about hemp points

Hemp For a Happier, Healthier Life

Scientific Studies & Literature Referenced For This Article: https://link.springer.com/article/10.1007/s10681-004-4811-6 https://pubmed.ncbi.nlm.nih.gov/20977230/ www.sciencedirect.com/science/article/abs/pii/S0308814607006358 https://pubmed.ncbi.nlm.nih.gov/17103080/ https://www.mdpi.com/2072-6643/6/12/5652/htm https://academic.oup.com/cardiovascres/article/73/2/310/486707



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