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      Muscle confusion is a practice of changing up your lifting or fitness programs to produce better results.  If you remain stagnant and perform the same exercises, at same rep count, and same number of sets . . . your performance will remain stagnant as well.  Muscle confusion occurs by changing up exercises, rep numbers per set, and length of rest periods. If you hit a sticking point in your training point and you cannot break through a plateau try one of the following:

      Muscle Confusion

      Super Sets: Compound sets are great for an athlete looking to gain muscle but limited on time. How do Super Sets work?  You will work opposing muscle groups with no rest in between.  (Example- 1 set of bench for chest, followed immediately with a set of lateral pull downs).  This allows for your chest muscles to rest and stretch while you keep focus on a completely different motion and muscle group.  
      Rest Pause: Changing how you do your standard exercises can assist with breaking through sticking points or plateaus.  Rest Pause is another example of this.  If you are doing a set of 10 reps, you would complete 10, rest for a few seconds, then do several more reps to break the muscles down further.  
      Continuous Tension: This is not a full range of motion for the exercise.  It keeps the muscles tense, no lockout, and no rest.  Let's use the chest as an example.  Using a weight that will challenge your muscles, come down slowly towards the chest (roughly 3 seconds).  Touch the chest (0 second pause).  Push the weight away from your body (roughly 2 seconds to peak).  Your peak is before your elbows lock up.  You want to keep tension on the chest and triceps . . . no pause, and no locking of the joints.  This is very effective with squats. 


      These are some examples of muscle confusion techniques.  Doing something as simple as switching up number of reps or weights can also assist in producing different results.  Remember there is no magic program that will guarantee success.  Use fitness science to guide you towards your goals. 

      MACROS . . . What are they and Why should I count them?

      MACROS . . . What are they and Why should I count them?

      MACROS . . . What are they and Why should I count them?

      For many the simple secret to lose weight and become ripped is to burn more calories than you intake.  However, Macros can play an important role in meeting your overall physique dreams. 

      What are Macros??
      There are 3 macronutrients or Macros: Proteins, Fats, and Carbohydrates.

      Why are they Important??
      Inadequate Protein intake while limiting your calories will cause you to lose muscle and strength.  Lack of fat intake can reduce certain hormones in the body that assist with weight loss.  Depleting carbohydrates from your diet will reduce energy and negatively impact your fitness performance. 

      How Much Protein should I intake?  

      This varies based on the individual and your goals.  On the low side you would be looking at .5g - .7g per lb. of lean body mass.  On the high side of 1.5g - 2.5g per lb. of lean body mass. 

      How Many Carbs should I intake?

      Again, this depends on activity levels and physique goals.  A good range would be between .5g - 2.5g per lb. of lean body mass. 

      How Much Fat should I intake?

      Fat should accumulate between 12% - 50% of your total calorie intake, depending on your goals.  This is also dependent upon you being in a calorie crunch or surplus.  A good number is between .25g - .75g per lb. of lean body mass. 

      Let's Get to Counting . . .

      Remember macronutrients (Protein, Carbs, and Fats) contain calories, micronutrients (Vitamins and Minerals) do not. So lets look at an example of how to count Macros using UXO Whey Isolate's Nutrient Panel as an example.  

      • 1g of Protein contains 4 calories
      • 1g of Carbs contains 4 calories
      • 1g of Fat contains 9 calories

      UXO Whey Isolate contains a Protein count of 24g x 4 calories = 96 / Carbohydrate count of 3g x 4 = 12 / Fat count of .5g x 9 = 4.5.  (96 + 12 + 4.5 = 112.5).

       This is very close to the calorie count listed on the bottle, but having a more accurate count  can make all the difference.  Especially when determining intake amounts of each.  

      Now lets look at a popular nutrition bar on the market and how deceiving it can be.  This product claims to have 110 calories, but read carefully . . .

      • This bar is considered 2 servings so multiply each Macro by 2.
      • Total Fat 2g x 2 serv = 4 x 9 calories = 36.
      • Carbs 23g x 2 serv = 46 x 4 calories = 184.
      • Protein 1g x 2 serv = 2 x 4 calories = 8.
      • 36 fat + 184 carbs + 8 protein = 228 calories.  However these calories are rich in carbs and could work against you and your fitness goals. 




      Protein is popular among athletes today.  It is digested/absorbed into the body quickly to help return the body and muscles to an anabolic state.


      To start, Whey Isolate is a dietary supplement.  It is a bi-product of dairy and cheese.  Whey ISOLATE contains the highest percentage of pure protein out of the different whey categories, and can be almost lactose, carbohydrate, fat, and cholesterol free.  It is digested/absorbed into the body rapidly, making it a great source of protein intra and post workout.  There is a high concentration of EAAs (Essential Amino Acids), CAAs (Conditionally Essential Amino Acids), and NAAs (Non-Essential Amino Acids) in isolate which are used to fuel your muscles and initiate protein synthesis necessary for muscle growth.  Post workout, your body is in a catabolic state and wasting muscle tissue.  Amino acid supply is critical to raise the rate at which your body synthesizes muscle tissue.  Whey Isolate benefits the body at this point in time for both muscle growth and recovery.


      WHEY ISOLATE- The main difference between the two forms lie in the composition and protein content.  Whey Isolate is manufactured through a process of ultrafiltration (the base component, water, is removed) to provide a higher protein content (above 90%) while retaining it’s bioavailability.  There is minimal fat and carbohydrates, allowing one to monitor their macros more accurately.  This is the perfect formula for someone looking to lose fat and gain lean muscle.

      WHEY CONCENTRATE-  This is the cheapest, yet most common form of Whey Protein.  In these formulas you will find a significant amount of fat and cholesterol.  Concentrates also are deceiving with the amount of pure protein actually found in the product.  You may only find 29%-80% of actual protein per scoop.  This means you pay less for an inferior product that will NOT deliver the results you are looking for.  It also means more profits for companies selling these products.


       As stated above, there are different forms of Protein on the market.  Isolate is a more bioavailable and nutrient dense form of whey, making it the purest form of Protein.  Conversely, it is also one of the most expensive forms.  Concentrates may only deliver a third of actual EAA/CAA/NAA that your muscles need post workout.  There are also deceptive techniques of proprietary formulas and Amino Spiking to be wary of.

      Proprietary formulas-  Some formulas claim to have a combination of the different proteins to deliver optimal results.  They may use a proprietary blend to protect their formula from being stolen.  However, the FDA requires those proprietary blends to list the ingredients in order of weight.  If Whey Concentrate is the 1st ingredient, you are being deceived and potentially paying more for a sub-par product.

      Amino Spiking- Companies have also been found to add amino acids to their protein (example – 1g of Taurine, 1g of creatine, 1g of glycine added to 24g of Isolate = 27g of Protein) and count that weight towards their total protein count.  While it is additional aminos, they are not beneficial for the anabolic state . . . So why do it?  Some aminos are cheaper than others.  Dumping more of a cheaper amino into the formula creates more profits and cuts the price down for the price conscious customer.


      UXO Whey Isolate contains 24g (Vanilla) and 24.7g (Chocolate Peanut Butter) of pure Isolate Protein per serving.  It can dissolve in as little as 4 ounces of water, depending on how thick you like your Protein shakes.  Our Whey Isolate goes through an ultrafiltration process to give you the profile listed above, with all of your EAAs, CAAs, and NAAs.  Our formula is perfect for supporting lean muscle growth and recovery.  We deliver top quality Whey Isolate with ABSOLUTELY NO AMINO SPIKING, NO CONCENTRATES, NO PROPRIETARY BLENDS, AND NO HIDDEN GIMMICKS.  The Hype is real!!

      *These statements have not been evaluated by the Food & Drug Administration.  This product is not intended to diagnose, treat, cure, or prevent any disease.