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Vitamin B1 | Thiamin | Nutrient Spotlight | Food Sources & Intake

Vitamin B1 | Thiamin | Nutrient Spotlight | Food Sources & Intake

Also known as vitamin B1, thiamin (or thiamine) is one of the B group of vitamins. Essentially, the B vitamins are heavily involved in various metabolic pathways and energy production. That being said, each individual B vitamin has its own role to play. Likewise, there are various differences between each, both in terms of availability and stability. Today, we'll look at the specifics of vitamin B1 - thiamin.

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Vitamin B1 | Thiamin | Nutrient Spotlight | Food Sources & Intake
How sleep affects muscle growth

How Sleep Affects Muscle Growth

Did you know the amount and quality of your sleep has a strong effect on your muscle growth? No, rest isn't for the weak. Adequate rest, recovery and sleep can help make you stronger, fitter and encourage muscle growth.

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How Sleep Affects Muscle Growth

The Ultimate Guide to Shoulder Shrugs | Gym Back to Basics

For most people, a shrug of the shoulders is nothing more than a lazy way of saying "Don't ask me" or "I've got no idea". However, for those in the know, shoulder shrugs can be a great exercise to develop strength in the trapezius muscles of the upper back.

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The Ultimate Guide to Shoulder Shrugs | Gym Back to Basics
Hydration Tips to Avoid Dehydration | Optimise your Training with Fluids

Hydration Tips to Avoid Dehydration | Optimise your Training with Fluids

Whether it's hot outside, humid or even just training extra hard - your hydration levels affect your performance.

As your body tries to cool itself with sweat, its fluid demands increase. The water your body loses need replacing, otherwise you won't be able to go on.

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Hydration Tips to Avoid Dehydration | Optimise your Training with Fluids

Work on Your Optimal Posture the Way Competitive Athletes Do

Optimal posture creates the right conditions for your body to move. Notice I didn't say 'perfect' posture. Instead, we focus on optimal posture. That is, the position in which our bodies breathe more freely and move easily. In fact, optimal posture provides the platform for us to live, breathe and move well. Not to mention perform like a true athlete.

In truth, most people nowadays don't have very good habits around their posture and body position.

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Work on Your Optimal Posture the Way Competitive Athletes Do
The Ultimate Guide to Push Ups & Press Ups | Gym Back to Basics

The Ultimate Guide to Push Ups & Press Ups | Gym Back to Basics

Not only are push ups a great way to work multiple muscle groups at once, but they're also versatile exercises that you can do just about anywhere – including the gym! If you're looking for an effective and efficient way to build upper body strength, push ups are a classic exercise that you shouldn't overlook. Whether you're a beginner or an experienced gym-goer, incorporating push ups into your workout routine can help you build a stronger, more toned upper body.

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The Ultimate Guide to Push Ups & Press Ups | Gym Back to Basics
Vitamin B3 Niacin blog post featured image

Vitamin B3 | Niacin | Nutrient Spotlight | Food Sources and Intake

We continue with our nutrient spotlight journey through the B vitamins by taking a look at vitamin B3. More commonly known as niacin, as well as niacinamide, nicotinamide and nicotinic acid. Niacin is one of the 'big hitters' in metabolism. After all, we need vitamin B3 for a large number of biochemical reactions in our bodies. Further still, we also need relatively large amounts for optimum health.

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Vitamin B3 | Niacin | Nutrient Spotlight | Food Sources and Intake
How a Meal Plan can help keep you on track to lose weight and build muscle

How a meal plan can help you lose weight and build muscle

A meal plan is a way to organise your meals so that you can achieve your health and fitness goals. A well designed meal plan can help you lose weight without becoming too hungry or starving yourself. Likewise, it can help you construct a well balanced diet that can help you build muscle in conjunction with a proper weight training regime. Having an easy to follow diet plan is important because it helps you stay on track. Additionally, it makes sure that you're getting all the nutrients and vitamins that your body needs to function properly.

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How a meal plan can help you lose weight and build muscle
Workout Variables - How reps, sets, rest and load affect your strength training results

Workout Variables | How Sets, Reps, Rest and Load affect Results

As a follow up to my article on creating your own weight training workout plan, I've written this essential guide to workout variables. Below is everything you need to know about the components of a strength training program. Once you have this foundation of training knowledge, you'll be able to reach your resistance training goals safely, effectively and efficiently.

If you haven't read part 1 yet, discover some basic principles of program design.

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Workout Variables | How Sets, Reps, Rest and Load affect Results

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