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      Traditional Cardio vs Metabolic Resistance Training

      Traditional Cardio vs Metabolic Resistance Training

      When it comes to dropping fat and getting in shape, there are two types of training: traditional cardio and metabolic resistance training. Both have their pros and cons and generate results at different stages of your workout journey.

      We want you to be the best you can be and see the greatest results from your workout. To maximize your workout regime, you need to understand each approach. Let’s begin by explaining the two.


      Traditional cardio is more widely known. Rhythmic exercise is performed on a piece of cardio equipment for as long or as little as desired, with different levels of intensity. You might complete a gentle run on a flat inclination for 15 minutes or a one-hour row at the maximum resistance level. It’s essentially about elevating your heart rate above resting level.

      Great for: anyone! Beginners looking to improve fitness. Variety. Overall endurance, cardiovascular and respiratory health.

      For those wanting results in a shorter amount of time, try interval training. This type of cardio involves high intensity exercise in a shorter time frame and is known for boosting metabolism and burning fat. It’s also a convenient choice in our busy lives today, as the overall workout is shorter.


      Metabolic resistance training focuses on strength and utilizes a very high work rate. It revolves around high intensity exercises, a heavy use of weights and a lot of repetition. Think – HIIT, CrossFit and circuit style training. Rest time between exercises is minimal, keeping the heart rate high. The payoff? Increased muscle mass and the ability to lose weight simultaneously. With more lean muscle you will distribute a greater caloric output and sustain results long after you’ve finished training.

      Great for: those wanting to get the most out of their workout and feel the burn! And get the benefits of both resistance training and cardio.

      Our SUPER FREAK is the most complete pre-workout supplement available. It delivers two powerful adaptogens, three potent stimulants, nine complexes and six absorption enhancers designed to drive the four key performance areas of MUSCLE ENDURANCE, STRENGTH & POWER, MENTAL INTENSITY & FOCUS.

      For an immune-boosting, detoxifying supplement, try GREENS FREAK. It’s loaded with superfoods such as Spirulina blue-green algae and Chlorella, supporting the body’s daily micronutrient requirements and maintaining the acid-base balance that’s essential for optimal body function.

      There’s no one way to achieve results. You know your body, your goals, your lifestyle. You’re in control of your training.

      CITRULLINE MALATE Boosts Energy & Speeds Muscle Recovery

      CITRULLINE MALATE Boosts Energy & Speeds Muscle Recovery

      WHAT IS IT:

      CITRULLINE MALATE 2000 is known to improve energy and endurance and the reduce post-workout muscle soreness associated with strength training, bodybuilding and high-intensity workout plans.


      It contains 2g of Citrulline Malate in each serving, complemented by immune-boosting Vitamin C and Absorption Support Complex. Using Citrulline Malate has been shown to reduce post-workout muscle soreness for up to 48 hours in trained athletes while reducing the onset and sensation of muscle fatigue.

      BEST FOR:

      Post-workout soreness, and improving strength and power.





      Citrulline is an amino acid that is converted to L-arginine in the body during the urea cycle, alongside amino acid L-ornithine. Supplementing with citrulline is a more effective way to raise arginine levels and enhance nitric oxide (NO) production in the body compared to supplementing arginine.


      ATP is a useable form of energy for cells. Citrulline plays a role in ATP production, increasing energy demands when required as well as eliminating the buildup of ammonia in the muscle. This process reduces fatigue and increases workout endurance.

      HOW TO USE: Add 1 (unflavoured) scoop to your favourite pre- or post-workout mix.


      That post-workout feeling is FIRE when you’re in #FREAKMODE! Share your pictures on social with us using #PHARMAFREAK. We’re always looking to feature the ultimate FREAKS on our channels!




      If you’re looking to get summertime ready or you’re seeking a more targeted workout plan, the FREAKMODE TRAINER 2.0: HYPERTROPHY VOLUME TRAINING PROGRAM is for you. Backed by science and created by #FREAKMODE Trainer and PHARMAFREAK Founder, Alex Savva, this 30-day challenge delivers BIG results. It includes a workout plan, a meal plan and video training guides.

      This free workout plan has been developed with over 10,000 hours of knowledge and training. Alex Savva, B.P.H.E — an accomplished bodybuilder and fitness studio owner — designed the program to help to increase muscle growth, also known as muscle hypertrophy. Alex says: “If you’re focused on losing fat and cutting then start with phase 1!”

      WHAT’S IN IT:


      Weight gain
      Specific sport training
      Body goals

      This weekly trainer includes a chest, shoulders and triceps workout; leg workouts; back and biceps workouts; and three days of a cardio and core circuit.




      DAY 3: LEGS 



      DAY 6: BACK & BICEPS 

      DAY 7: REST 

      Workout Myths Debunked

      Workout Myths Debunked

      When you want fast results from your workout regime, it can be easy to be lured by false information. But the fact is, achieving your goals takes hard work and grit. And shortcuts don’t work. You are better off following a scientifically proven workout and nutrition program and sticking to it. We’ve rounded up some of the worst offenders in the myth department so that you have the information you need to crush your fitness goals.


      Sports drinks aren’t going to do anything for you other than quench your thirst—for the moment. They are more likely to work against you. Sports drinks are loaded with sugar. A 20-ounce Gatorade, for example, has 34 grams of sugar. When you drink a sports drink after or during a workout you get a burst of energy followed by a huge crash as your body tries to find its balance again. That sugar crash will make it harder for you to achieve your workout goals.

      Source: http://heritageihc.com/blog/sports-drinks/

      In fact, bad food choices impact you long after you’ve enjoyed the snack. And you can’t reverse the damage with exercise. If you eat sugar, you’re messing with your body’s insulin levels and hormone balance. No amount of exercise can correct that. You are much better off sticking to a nutrition regime that keeps your body in balance.

      Source: https://www.mensjournal.com/health-fitness/can-you-exercise-bad-diet/


      One of the most pervasive myths is that you can isolate the fat on a certain body part. This is totally false. You can’t target fat loss; you can only target muscle development. Fat cells are made up of triglycerides, and muscles can’t use triglycerides directly for fuel. The fat has to be broken down into glycerol and free fatty acids before it enters the bloodstream. So the fat your body burns is taken from anywhere on your body, not just the area you are targeting. If fat burning is your main goal, you want to look at high-intensity interval training (HIIT).

      Source: http://www.yalescientific.org/2011/04/targeted-fat-loss-myth-or-reality/

      HIIT will make you work up a sweat, but don’t get caught up in the sweat myth. According to ACSM’s Health & Fitness Journal, you will indeed lose weight when you sweat. But “any weight loss in this manner … represents lost water—not fat.” Sweating is your body’s way of cooling down by releasing stored hydration. So anything you lose through your sweat is going to return when your body is properly hydrated.


      You may have heard that you have to do a minimum of 20 minutes of cardio to make it worth your while. Not true. HIIT combines medium and high-intensity cardio exercise which means you can get your body to a more intense state and burn more calories, in less time. Also, high-intensity training creates an after-burn effect, meaning you continue burning calories after you’re done! If you’ve only got 15 minutes to get in a workout, go high intensity and you’ll see results.


      One of the most common misconceptions is that crunches are a great exercise for your abs. While doing crunches won’t ruin your chances of getting abs, they’re not the most effective exercise for building them. Crunches involve only your upper abs, leaving your lower abs and obliques out. If you want a six-pack, you’re going to need to work on all of your abdominal muscles, and, more important, you need to eat right.

      Source: https://www.businessinsider.com/the-3-most-effective-ab-workouts-according-to-experts-2018-8


      Weight and strength training are an important part of any fitness program, but many people push themselves to lift more and more weight. That’s not the most efficient approach. In fact, you don’t even need to use weights at all. Strength training means using resistance to work your muscles, and that resistance doesn’t have to come from a machine or a heavy weight. Bodyweight exercises are also a form of strength training. This means that even if you don’t have access to a gym, there is no excuse!


      You may have heard somewhere that squats are bad for you. There is some truth in this one. If you have bad form, squats are going to do more harm than good. Poorly executed squats can be bad for your knees and lower back. But if you have the form down, this compound exercise is one of the best moves for building strength and muscle tone through your lower back and quads! And, done correctly, squats can even be good for your knees.

      Form is critical for every exercise, not just squats. With almost any exercise, you’ll get better results from ten reps in perfect form than you do from fifty reps in poor form.

      Source: https://well.blogs.nytimes.com/2013/01/25/ask-well-squats-for-aging-knees/


      When you’re pushing to shed fat and build muscle, you want to throw everything you’ve got into it. But you shouldn’t be pushing it every day.

      When you work out, you’re breaking down muscle fibers so they can rebuild stronger. To rebuild muscle, you need to give your body time to recover. Aim for at least one day per week of active recovery rest. This doesn’t mean you can’t do anything; you should just do an activity that doesn’t put stress on your body. Walking and stretching are great options on rest days.

      When you avoid the myths, you amplify your body’s ability to achieve peak performance.

      The PHARMAFREAK Community Cares — Rallying the Tribe

      The PHARMAFREAK Community Cares — Rallying the Tribe

       PHARMAFREAKS, we’re looking to you for support. As a strong community, we know that we celebrate our successes as a team and lift one other up through difficult times. Last week we heard the news that a three-year-old boy named Michael is the only child in Canada to have been diagnosed with the incredibly rare disease, SPG50. Only 57 children worldwide have this disease, leaving it a sector that sees zero funding. His parents, Terry and Georgia Pirovolakis, shared their story on Global News on 28 June 2019 to raise awareness of his cause. Michael may look normal, but he suffers from a neurodegenerative disease (caused by a gene mutation), resulting in low muscle tone — a lack of strength to play like his brothers and sisters — and weakened learning abilities. With time, SPG50 has the power to completely rob Michael of all mental and physical functions.  

      Michael’s future is currently unknown due to the lack of research and investment in this disease. His parents are dedicated to finding a cure and are fundraising towards a goal of $3 million. The money will go to hiring clinicians, establishing trials and eventually getting approval to apply a winning outcome. As part of their strategy to engage relevant communities such as ours, Terry and Georgia recently organized a paid-entry plane pull which saw teams come together to pull a plane as far as they could.   

      Please help us to help them give Michael hope for a stronger future. Visit their GoFundMe page here to help them hit their target! If you want to show your support on social media, use the hashtag #CureSPG50. Anything you do will mean a huge amount to the family and to our PHARMAFREAK family.