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Dani Mukusha
Attended Birkbeck, University of London
Lives in London, UK


Dani Mukusha

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Time for a better and fitter you!!!
Neila Rey originally shared:
How to Lose Weight & Gain Muscle
The question of how to lose fat and gain muscle is at the heart of almost every fitness activity. Before we get into what has to be done to achieve both at the same time it’ll help to understand the mechanisms involved. Weight loss and a reduction in body fat are the result of creating an energy deficit in the body. In other words when we eat fewer calories than we spend the body cuts into its stored fat reserves and we become leaner.

Muscle gain and an increase in weight is the result of an energy surplus. This means we eat more than we burn but train hard enough for the body to use the surplus energy to repair muscle fiber and build new one. Because muscle is expensive to build and expensive to maintain the surplus is only used up to build muscle if we train consistently at a challenging rate.

The description above is an oversimplification, mainly because the moment we start to have less calories than we need or more than we can use there are complex endocrinal processes that kick in when a particular threshold level is reached and the body’s metabolic efficiency is adjusted, alongside other homeostatic metabolic adaptations aimed at reducing or increasing energy expenditure. It is this complexity that in most cases makes it hard to lose weight permanently by dieting alone or put on muscle effectively just by eating more. 

For our purposes, however, the oversimplification is good enough. The link between gaining muscle and losing fat is energy. The body is an adaptive machine. It needs energy to keep itself going, its processes functioning and its survival needs met. In order for fat reserves to be used up the body’s survival mechanism must be maintained at an even keel. Diet too abruptly, create too steep a drop in calorie intake and the body will think it is in danger of starving. It will slow down its burning of fat, optimize its energy needs and you will find it hard to shift a gram, no matter how hard you diet.

Because energy is so important what happens to the body depends not just on how many calories it takes in but also what kind of calories they are and when they are consumed. Think of it like a sports car. You can’t expect to run the engine at full speed if you have used low-quality fuel.By the same token a full tank of high-grade octane petrol is useless if the car is sitting in the garage with the engine switched off.

The key then to losing fat and building muscle is to time the body’s energy intake to coincide with its particular needs. Studies have shown that athletes who increase their training intensity but keep their overall calorie intake the same maintain their body weight but shift their body composition, losing body fat and increasing muscle mass.

The same logic applies to gaining muscle while losing fat. Instead of keeping the calorie intake the same and increasing exercise intensity we increase both. But instead of flooding the body with excess calories when it is not doing that much, in which case most would be stored up as fat, we time our energy intake to coincide with the body’s muscle repair and growth needs.

In practical terms this means that we can eat a light, mostly protein meal during the day when we may not be very active and then have a main meal and carbs only after the day’s intensive workout is over. The first meal releases energy slowly, maintains our body’s processes and provides sufficient energy for our bodies to operate without triggering any alarms that could cause a slowdown in energy expenditure or a stockpiling of fat. The second meal provides the body with the energy it needs to repair muscle cells damaged by our workout and build new ones to compensate for the muscle power we need. .

This is called the adaptive stage where the body decides to build muscle because it thinks it is required in order to face the demands of our physical routines. The after-training meal can be pretty high on carbs as well as protein. As a matter of fact some bodybuilders eat pizza and ice-cream on this meal, alongside steak and eggs and their protein shake.

How is fat lost when muscle is built?

So far, this process has not produced an energy deficit that could use up fat. But what happens next does just that. The energy deficit that makes the body dig into its fat reserves and use them up, reducing body fat percentage, occurs only when there is a long enough interval between the last meal of the day and the first one.

Just how long that interval should be depends on a number of factors: physiology, age, sex and the existing amount of muscle that’s been built already. Some bodybuilders allow as many as 12 or 16 hours to pass between their last meal and the first one they will have the next day. During that time they eat nothing and the first meal of the day is extra-low on carbs.

During that interval the body uses up all of the energy it got at its last meal (which helps explain the pizza and ice-cream choices) to repair itself and build up more muscle and then, once it exhausts that it digs into what fat reserves it has.

The result is a process that increases muscle mass (and weight) while reducing body fat percentage, providing a lean, cut look that can be maintained all year round. The key factors here are: the intensity of the workouts, your personal physiology and the length of time between the first meal of the day and the last meal of the day before. You will need to keep track of what you do and experiment with it. Get it right and you will never find yourself forced to get into the bulk and cut cycles that leave you feeling exhausted and looking your best for only a brief time.

permalink + sample mealplan:
#darebee   #fitness  
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So worth trying out!!!
DAREBEE Experiment: 20,000 crunches in 10 Days
The purpose of this experiment was to see if doing 2,000 crunches a day without a diet can make any kind of impact in the course of just 10 days. The sheer volume was supposed to put the body under enough stress for the adaptive response to kick in and muscles to change. 

The experiment proved that without dieting exercise on its own does produce results, but these results are not anywhere as spectacular as the face value of the exercise would suggest (after 20,000 crunches you might expect to see a rippling six pack). That was also the point of the experiment, to see and experience it first-hand and get a baseline on expectations. 

The experiment: Perform 2,000 crunches a day (throughout the day) and see what happens. 

Purpose: the goal was to see if crunches without a diet (or a really bad diet) can make any difference.

Time: 35-40 minutes in total per day

Protocol: no additional training (or very limited additional training), no change in the diet, diet (in this case) was very high in fat and sugar.

Execution: exercise (Swiss) ball, everything was done in sets of 100-200 crunches per set throughout the day. 

Results: a lot flatter stomach, a strong abdominal wall, thinner waist - a great base to build on but nothing out of the ordinary.

Conclusion: crunches do make a difference, the sheer volume gives results in only 10 days. 

#darebeelab   #fitness   #abs  
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Dani Mukusha's profile photoAdam Pilgrim's profile photo
I might give it a go
200 or till fail every day
2000 is for someone who doesn't have a job 
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A 3-Day Weight Training Workout for Women

For successful weight loss, weight management, and overall good health weight training is an absolute must and it's especially important for women. Check out this clip to view a 3-day full-body weight training program designed just for #women.


#women   #workout   #fitness   #beauty   #exercise   #wellness  
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Please plus and share!

  #exercisetips   #exercisemotivation  
Seriously, don't be gymtimidated. We will walk you through this.
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+Marques Brownlee as an owner I agree with your review. After 3 weeks of use I still find it interesting. The first thing I got was a gel case to get a more comfortable grip and it makes better. Now as it's still early days the edge has little function but over time they will be more and that will make it worthwhile.
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+Dani Mukusha same here, gold s6 edge, with the clear gel case. definitely helps with holding the phone. I still love the phone and the camera is amazing.
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One of the marquee features of the Huawei P8, which launched last month in London, is the Light Painting functionality of its camera. Put simply, Light Painting lets you capture “light graffiti,” by capturing multiple shots of a moving scene and then blending the shots into one image showing a light trail. Normally, this effect is obtained through long exposure shots, but given the limitation of a smartphone camera sensor, Huawei used this ing...
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We've gotten used to shelling out way too much for way too little when it comes to smartphone audio. Maybe now's the time to put an end to it.
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"Eating sensibly is an absolute must for successful weight loss, long-term weight management, and overall good health"

But what does it actually mean to eat sensibly? Eating sensibly essentially involves incorporating a diet that’s rich in nutrient-dense foods, which are those that supply an abundance of high-quality "nutrients" relative to the number of calories they provide. It’s actually simpler than you might think.

Here’s my quick and easy guide to sensible eating:

#health   #wellness   #healthyeating   #nutrition   #diet   #dieting   #women   #food  
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Dan Harris, best known as the host of ABC's Nightline, began his path to happiness by having an on-air panic attack. He was reading the national news, live,
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Jump roping is one of my favorite ways to burn calories and get your heart rate up quickly.

But it does take a good deal of coordination, so if you haven’t picked one up since elementary school P.E., today’s beginner tutorial will help you get started.

Watch today's quick 3-minute video tutorial or follow the instructions in today's post, and you’ll be jump roping like a pro in no time!

#getfit   #jumprope   #workout   #fitness   #workout   #12minuteathlete  
Jump rope beginner? Here's a quick tutorial on how to get started jumping rope like a pro.
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Fanatical about mobile and wearable technology!!
Early adopter of new and upcoming technologies.
  • Birkbeck, University of London
    BSc Information Systems & Management (Hons)
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Student & technologist
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Dani Mukusha's +1's are the things they like, agree with, or want to recommend.
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2215, very lively atmosphere with good live music!! Staff very animated and add to the liveliness.
Public - a month ago
reviewed a month ago
Like IKEA but not furniture is the best way to describe this store. there is a lot to take in and just about everything is stored here from tech to diy stuff. A number of things like certain cables that places like Maplin used to house can be found here at almost internet prices. Recommend using the catalogue system as high chance of you being more aware of content than some staff.
Public - 4 months ago
reviewed 4 months ago
A good assortment of sandwiches and drinks. Staff can be a bit slow when busy.
Public - 4 months ago
reviewed 4 months ago
Booked for Xmas work party and had the a la carte menu. A good balance of different dishes and a lot of food to boot. The only disappoint was the dessert or rather the poor choices available.
Public - 4 months ago
reviewed 4 months ago
24 reviews
Tasty experience!! Xmas menu and the food was well cooked and very tasty. In addition to the main, turkey, I had a side of jerk chicken, curry goat and ox tail. All were cooked to tenderness and offered a unique twist to the dish. The steamed mixed vegetables were slightly sweet and just right. The evening atmosphere is superb with a selection of music by the live DJ. A pleasant dinning experience with entertainment.
Public - 4 months ago
reviewed 4 months ago
Good food quick! If you love rice and noodles with combination soups, meats or veg then this is ideal. I recommend getting medium to large size pots if you are active. The pricing is good and the staff are brilliant even when it is busy. Highly recommend the frozen yogurt with mixed fruit!
Public - 4 months ago
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Big for a Metro and as a result offer both hot food and a some fresh bakery produce. Meal deals are nice but the range is not as big as other chains. The Frozen yogurt machine is a nice touch.
Public - 4 months ago
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