Andrei Panait - Personal trainer

Intuitive eating during holiday:
- focus on nutritious foods ex. sweet potatoes, cauliflower, broccoli, beans, nuts 🥜,fruits 🍒🍌 , include a source of lean protein 🥩 and you are sorted.
- stay away from highly processed foods
- prioritise eating in whatever possible
- consider your activity level and adjust accordingly:
•high activity = more food
•low activity = less food
- consumption of alcohol will also lead to fat gain so be mindful
- control the ice cream intake (toughest one for me)💀😆
- enjoy life and have fun 💪

It’s crazy what 12 weeks of training can do to someone’s body!
We went from 87 kg with 30% body fat to 76 with 20%.
smashed his nutrition target and also put 💯 into our training session.
Hard work and dedication helped him achieve this amazing goal! Great job buddy I’m proud of your achievement 💪

If you want to get your body transformation, do not hesitate to drop me a DM !

CLOSE GRIP OR WIDE GRIP?

A group of scientists recruited 12 men between the ages of 19 and 30 and attached electrodes to their biceps, lats, and traps. Then they had them perform four different types of pulldowns using 70% of their 1RM:
1. Hands wide apart using a supinated grip (palms facing the body)
2. Hands wide apart using a pronated grip (palms facing away from the body)
3. Hands shoulder-width apart using a supinated grip
4. Hands shoulder-width apart using a pronated grip
The attached electrodes told the researchers that shoulder-width and wide-grip versions activated the lats equally, while the varying grips had no significant effect on the biceps or traps.

What did matter, though, was using a pronated grip. Grasping the bar with your palms away activated the lats far better than a supinated grip.
WHAT THIS MEANS TO YOU
To effectively target the lats during a pulldown, do the following:
* Use a pronated (palms away) grip.
* Pull to the top of the chest.
* Use the grip (shoulder width or wider) that feels the most comfortable.

Although

Using a Close grip
You can use more weight. If you’re looking to increase the overall strength of your back, you can use more load compared to a wide grip pulldown. This is also helpful if you’re working your way towards increased chin up strength or maybe even your first chin up.

You could include both grip widths in your workout. Or alternate between them from week to week to hit your lats from every angle.