Running Deters Disease, Lengthens Lifespan
Running is a popular leisure-time physical activity, with many of us taking a regular jog. Iowa State University (Iowa, USA), researchers observe that people who run in their spare time tend to have lower rates of heart-disease related deaths. Duck-chul Lee and colleagues studied 55,137 adults, ages 18 to 100 years (mean age 44 years), surveying the subjects about their physical activities of the past 3 months – including whether they ran (and if so, the speed, duration and frequency). Participants were followed for a mean of 15 years, during which death rates and causes were tracked. The data revealed that people who ran at all were 30% less likely to die during the study period and 45% less likely to die from cardiovascular disease, as compared to the non-runners. Moreover, runners were at a reduced risk of death even if they ran for less than 51 minutes or less than six miles per week, and even if they ran at a pace slower than six miles per hour. Writing that: “Running, even 5 to 10 min/day and at slow speeds <6 miles/h, is associated with markedly reduced risks of death from all causes and cardiovascular disease,” the study authors are hopeful that: “this study may motivate healthy but sedentary individuals to begin and continue running for substantial and attainable mortality benefits.”
Why Can’t I Put On Muscle?
#1 – You’re Not Eating Enough
Not eating enough calories is probably the number one mistake you can make when trying to gain muscle. The bottom line is many women are overtraining and under eating. So, keep track of the amount of exercise you are performing and the number of calories you are taking in over a week. Are you in a calorie deficit? If so, you are not providing your body with sufficient calories or nutrients to stimulate muscle gains. Try adding an additional 15 – 20 percent more calories as a starting point. You don’t want to pack on too much weight too quickly, as this won’t be quality lean muscle gain. So aim for 0.5 – 1.0 lb of weight gain per week.
#2 – You’re Cutting Your Protein Needs Short
Upping your calories is only the first step to putting on muscle. You also need to ensure that you are eating the right portions of each macronutrient—most importantly,protein. If you do not provide the body with sufficient protein, it cannot maintain protein balance. This makes it difficult to build or even maintain your current muscle mass.
A good starting point is to make sure you are getting at least 1 gram of protein per pound bodyweight. However, elevating this to 1.5 g/lb can ensure an adequate supply ofamino acids or building blocks to maintain and stimulate muscle growth. Make sure to choose high quality sources of protein that deliver all of the essential amino acids need for muscle production including: lean red meat, eggs, whey protein, poultry and fish.
#3 – You Think Carbohydrates Are The Enemy
Complex carbohydrates are an essential part of a muscle building diet. Carbohydrates are your body’s preferred energy source. The body stores carbohydrates as glycogen in your liver and in your muscle tissues. Post-workout, when the body needs energy, the stored supply is utilized via conversion of carbohydrates and sugar into ATP or energy through the process of glycolysis.
If you have a high metabolism and have problems putting on weight, chances are your body is burning through its supply of carbohydrates quickly and efficiently. When carbohydrate levels are low, the body will switch from glycolysis to the process known as gluconeogenisis, which is the conversion of protein into carbohydrates as an energy source. This means it may begin utilizing your hard-earned muscle for fuel. However, if you are providing your body a sufficient amount of complex carbohydrates—at least 30 – 40 percent of your caloric intake depending on the speed of your metabolism—you will be able to maintain muscle and fuel recovery, repair and muscle building.
Choose complex carbohydrates, which are digested slowly and provide sustained energy between meals. Good selections include whole grains, oatmeal, brown rice, bulgur and sweet potato.
#4 – You Don’t Eat Enough Fats
Being deficient of fat in the diet, particularly essential fatty acids or EFAs, can impede muscle building. EFAs help to preserve muscle tissue and even decrease body fat. They can also assist in amino acid uptake, increase insulin sensitivity, provide building blocks for growth factors, boost testosterone production and assist with transport of important nutrients in and out of the cells.
In addition, since fats boast the highest caloric value of 9 calories per gram, they make a great candidate for getting in your extra calories. Try adding a handful of nuts or a tablespoon of your favorite nut butter to your oatmeal or protein shake. Also, consider adding a tablespoon of oil such as flax, olive oil or safflower oil over your veggies or salad.
And, don’t forget the saturated fat. Studies have shown that those who train while consuming some saturated fats have the tendency to gain more muscle mass and strength than those who eat less cholesterol. Why? Because cholesterol is converted to testosterone! So, make sure to include some red meat, whole eggs, coconut oil, cashews and full fat dairy products from time to time.
Aim for a total fat intake of 20 to 30 percent of your daily calories.
#5 – You Miss Out On Post Workout Recovery
If you have been slipping on your post workout recovery nutrition, you aren’t doing yourself any favors! You have probably heard the term anabolic window. This short, one-hour timeframe immediately after your workout is essential for recovery and muscle growth. In fact, it has been shown that consuming a post workout shake during the anabolic window can kick-start muscle protein synthesis and increase testosterone production.
Research suggests consuming a 2 to 1 ratio of simple carbs and protein after a workout is ideal for muscle growth. All you need is a 30 g serving of whey protein powder combined with 60 g of a simple carbohydrate powder to kick-start recovery and muscle building pathways!
Not eating enough calories is probably the number one mistake you can make when trying to gain muscle. The bottom line is many women are overtraining and under eating. So, keep track of the amount of exercise you are performing and the number of calories you are taking in over a week. Are you in a calorie deficit? If so, you are not providing your body with sufficient calories or nutrients to stimulate muscle gains. Try adding an additional 15 – 20 percent more calories as a starting point. You don’t want to pack on too much weight too quickly, as this won’t be quality lean muscle gain. So aim for 0.5 – 1.0 lb of weight gain per week.
#2 – You’re Cutting Your Protein Needs Short
Upping your calories is only the first step to putting on muscle. You also need to ensure that you are eating the right portions of each macronutrient—most importantly,protein. If you do not provide the body with sufficient protein, it cannot maintain protein balance. This makes it difficult to build or even maintain your current muscle mass.
A good starting point is to make sure you are getting at least 1 gram of protein per pound bodyweight. However, elevating this to 1.5 g/lb can ensure an adequate supply ofamino acids or building blocks to maintain and stimulate muscle growth. Make sure to choose high quality sources of protein that deliver all of the essential amino acids need for muscle production including: lean red meat, eggs, whey protein, poultry and fish.
#3 – You Think Carbohydrates Are The Enemy
Complex carbohydrates are an essential part of a muscle building diet. Carbohydrates are your body’s preferred energy source. The body stores carbohydrates as glycogen in your liver and in your muscle tissues. Post-workout, when the body needs energy, the stored supply is utilized via conversion of carbohydrates and sugar into ATP or energy through the process of glycolysis.
If you have a high metabolism and have problems putting on weight, chances are your body is burning through its supply of carbohydrates quickly and efficiently. When carbohydrate levels are low, the body will switch from glycolysis to the process known as gluconeogenisis, which is the conversion of protein into carbohydrates as an energy source. This means it may begin utilizing your hard-earned muscle for fuel. However, if you are providing your body a sufficient amount of complex carbohydrates—at least 30 – 40 percent of your caloric intake depending on the speed of your metabolism—you will be able to maintain muscle and fuel recovery, repair and muscle building.
Choose complex carbohydrates, which are digested slowly and provide sustained energy between meals. Good selections include whole grains, oatmeal, brown rice, bulgur and sweet potato.
#4 – You Don’t Eat Enough Fats
Being deficient of fat in the diet, particularly essential fatty acids or EFAs, can impede muscle building. EFAs help to preserve muscle tissue and even decrease body fat. They can also assist in amino acid uptake, increase insulin sensitivity, provide building blocks for growth factors, boost testosterone production and assist with transport of important nutrients in and out of the cells.
In addition, since fats boast the highest caloric value of 9 calories per gram, they make a great candidate for getting in your extra calories. Try adding a handful of nuts or a tablespoon of your favorite nut butter to your oatmeal or protein shake. Also, consider adding a tablespoon of oil such as flax, olive oil or safflower oil over your veggies or salad.
And, don’t forget the saturated fat. Studies have shown that those who train while consuming some saturated fats have the tendency to gain more muscle mass and strength than those who eat less cholesterol. Why? Because cholesterol is converted to testosterone! So, make sure to include some red meat, whole eggs, coconut oil, cashews and full fat dairy products from time to time.
Aim for a total fat intake of 20 to 30 percent of your daily calories.
#5 – You Miss Out On Post Workout Recovery
If you have been slipping on your post workout recovery nutrition, you aren’t doing yourself any favors! You have probably heard the term anabolic window. This short, one-hour timeframe immediately after your workout is essential for recovery and muscle growth. In fact, it has been shown that consuming a post workout shake during the anabolic window can kick-start muscle protein synthesis and increase testosterone production.
Research suggests consuming a 2 to 1 ratio of simple carbs and protein after a workout is ideal for muscle growth. All you need is a 30 g serving of whey protein powder combined with 60 g of a simple carbohydrate powder to kick-start recovery and muscle building pathways!
You may have been slim and trim your whole life, but suddenly, as you started approaching your mid 40s to early 50s, you noticed something that leaves you scratching your head. Your belly is getting bigger. You could understand if it was caused by changes in your eating habits or exercise patterns, but nothing has really changed. So where did this mystery weight come from?
The truth is that the reason women gain fat during menopause is due to lack of estrogen from the ovaries. But fear not! There is one other organ that can produce estrogen. Fat! Fat cells can actually produce estrogen. So can your adrenal glands, which are walnut-sized glands that sit on top of the kidney.
Did you know that where you store your body fat is actually indicative of your hormonal profile? And your hormonal profile is really what dictates how you should eat, exercise and supplement. We see cases like these all the time in our personal training practice, so let’s explore what you should do to get rid of belly fat.
Exercise
The worst type of exercise you can do for belly fat is long-duration cardio. It doesn’t matter whether you’re jogging, swimming, cycling or rowing, it’s all the same to the body. Different types of training cause different hormonal responses. Long-duration cardio causes cortisol to rise. Cortisol is the stress hormone responsible for your belly fat. Do long-duration cardio, and you’re making the problem worse.
So what should you opt for? Opt for weight training that uses moderate weights and low repetitions. Alternately, you can take up tai chi, qi gong, or even dancing (provided they are not intense). Any activity that is light will help you get rid of belly fat.
Resistance training should be done in conjunction with whatever other activity you choose. There is one simple reason for that. Nothing improves your muscle strength and bone strength like weight training.
When a client going through menopause comes to our company seeking to get rid of weight, we mandate that she perform at least two weight training workouts. They don’t have to be extremely difficult, but they do have to be done.
Nutrition
Nutrition is such a tricky topic because “one man’s food is another man’s poison.” We know the basics of good nutrition:
• Don’t eat refined foods
• Drink minimal amounts of alcohol
• Eat some source of protein (ideally meat, fish or seafood) with every meal.
• Take in some healthy fats (like olive oil, coconut oil, sesame oil, etc.)
• Eat an abundance of veggies every day.
• Don’t drive yourself nuts. If you’re craving a “bad” food, just eat it, and get back on track. Worrying about having that food is probably worse than having that food.
Beyond the basics, listen to your body. Pay attention to what you eat, and how your body responds to it. This isn’t perfect, but it’ll get you pretty far. Here is what you’re looking for:
• Changes in energy levels
• Changes in ability to concentrate
• Changes in bowel movements
• Changes in sleep patterns
• Changes in skin quality
If you notice any changes for the worse, you may have eaten a food (or drank something) that doesn’t agree with you.
There are also more complex (and more accurate) methods that you can use to determine what to eat and what to avoid. The current gold standard is something called an MRT (mediator release test). This is a laboratory test that is run by select naturopathic doctors that tells you which foods you are reactive to.
Supplementation
I believe that just about everyone can benefit from supplementation. Whenever a new study comes out looking at whether a certain group of people is getting enough of a certain nutrient, the result always comes back short. Most people are deficient in most nutrients.
People under stress are particularly deficient in vitamin B5, vitamin C and tyrosine (an amino acid). These nutrients provide nourishment for your poor adrenal glands which are working overtime. Before menopause, all they had to worry about was producing stress hormones, and hormones that regulate water/blood pressure. During menopause, they have to do all that, and produce estrogen. More work requires more nutrients.
Remember, different areas of body fat deposition indicate different hormonal profiles. In our personal training practice, after measuring dozens of menopausal women, we know that certain supplements (and exercise protocols) work better for belly fat than others. Other supplements work better for love handles. And yet other supplements work well for flabby arms.
Lifestyle
Believe it or not, the thoughts you think and the feelings you feel have an impact on your body fat.
Whether it’s new-agey or not, I don’t care. I care about one thing and that’s results. I can tell you definitively that after tracking the body fat of dozens of people over years, I’ve had the opportunity to see how thoughts and feelings affect body fat.
Here is an interesting experiment that I ran: I had one client employ a number of different stress-management strategies in her life. I purposely told her not to change anything else (not her nutrition, not her exercise patterns, not her supplements, nothing). Sure enough, after we measured her body fat 4 weeks later, it was lower. Did it get her the dream body? No, of course not. But it sure did have an impact. This is just one case of many where I tried to replicate this experiment, and in the majority of people who did it, they noticed the same results. Body fat decreased as a result of “thinking better.”
My instructions to clients are very simple:
1. When something is stressing you out, always ask yourself “what can I do about it?” and write down a quick plan.
2. Before you go to bed, write down 10 things you were grateful for during that day. It didn’t have to be anything major. Little things count; something as small as “I’m glad that gentleman held the door open for me as I was entering the grocery store.”
3. Before you go to bed, write down 10 things that you are looking forward to the following day. Again, it doesn’t have to be anything major.
You now have some incredibly powerful information on how to deal with belly fat. Synergy is when 1+1+1+1 doesn’t equal 4, but equals 10. When you combine targeted training, nutrition, supplementation and lifestyle modifications, you have something that is greater than the sum of its parts.
So take this advice, and watch the belly fat melt!
The truth is that the reason women gain fat during menopause is due to lack of estrogen from the ovaries. But fear not! There is one other organ that can produce estrogen. Fat! Fat cells can actually produce estrogen. So can your adrenal glands, which are walnut-sized glands that sit on top of the kidney.
Did you know that where you store your body fat is actually indicative of your hormonal profile? And your hormonal profile is really what dictates how you should eat, exercise and supplement. We see cases like these all the time in our personal training practice, so let’s explore what you should do to get rid of belly fat.
Exercise
The worst type of exercise you can do for belly fat is long-duration cardio. It doesn’t matter whether you’re jogging, swimming, cycling or rowing, it’s all the same to the body. Different types of training cause different hormonal responses. Long-duration cardio causes cortisol to rise. Cortisol is the stress hormone responsible for your belly fat. Do long-duration cardio, and you’re making the problem worse.
So what should you opt for? Opt for weight training that uses moderate weights and low repetitions. Alternately, you can take up tai chi, qi gong, or even dancing (provided they are not intense). Any activity that is light will help you get rid of belly fat.
Resistance training should be done in conjunction with whatever other activity you choose. There is one simple reason for that. Nothing improves your muscle strength and bone strength like weight training.
When a client going through menopause comes to our company seeking to get rid of weight, we mandate that she perform at least two weight training workouts. They don’t have to be extremely difficult, but they do have to be done.
Nutrition
Nutrition is such a tricky topic because “one man’s food is another man’s poison.” We know the basics of good nutrition:
• Don’t eat refined foods
• Drink minimal amounts of alcohol
• Eat some source of protein (ideally meat, fish or seafood) with every meal.
• Take in some healthy fats (like olive oil, coconut oil, sesame oil, etc.)
• Eat an abundance of veggies every day.
• Don’t drive yourself nuts. If you’re craving a “bad” food, just eat it, and get back on track. Worrying about having that food is probably worse than having that food.
Beyond the basics, listen to your body. Pay attention to what you eat, and how your body responds to it. This isn’t perfect, but it’ll get you pretty far. Here is what you’re looking for:
• Changes in energy levels
• Changes in ability to concentrate
• Changes in bowel movements
• Changes in sleep patterns
• Changes in skin quality
If you notice any changes for the worse, you may have eaten a food (or drank something) that doesn’t agree with you.
There are also more complex (and more accurate) methods that you can use to determine what to eat and what to avoid. The current gold standard is something called an MRT (mediator release test). This is a laboratory test that is run by select naturopathic doctors that tells you which foods you are reactive to.
Supplementation
I believe that just about everyone can benefit from supplementation. Whenever a new study comes out looking at whether a certain group of people is getting enough of a certain nutrient, the result always comes back short. Most people are deficient in most nutrients.
People under stress are particularly deficient in vitamin B5, vitamin C and tyrosine (an amino acid). These nutrients provide nourishment for your poor adrenal glands which are working overtime. Before menopause, all they had to worry about was producing stress hormones, and hormones that regulate water/blood pressure. During menopause, they have to do all that, and produce estrogen. More work requires more nutrients.
Remember, different areas of body fat deposition indicate different hormonal profiles. In our personal training practice, after measuring dozens of menopausal women, we know that certain supplements (and exercise protocols) work better for belly fat than others. Other supplements work better for love handles. And yet other supplements work well for flabby arms.
Lifestyle
Believe it or not, the thoughts you think and the feelings you feel have an impact on your body fat.
Whether it’s new-agey or not, I don’t care. I care about one thing and that’s results. I can tell you definitively that after tracking the body fat of dozens of people over years, I’ve had the opportunity to see how thoughts and feelings affect body fat.
Here is an interesting experiment that I ran: I had one client employ a number of different stress-management strategies in her life. I purposely told her not to change anything else (not her nutrition, not her exercise patterns, not her supplements, nothing). Sure enough, after we measured her body fat 4 weeks later, it was lower. Did it get her the dream body? No, of course not. But it sure did have an impact. This is just one case of many where I tried to replicate this experiment, and in the majority of people who did it, they noticed the same results. Body fat decreased as a result of “thinking better.”
My instructions to clients are very simple:
1. When something is stressing you out, always ask yourself “what can I do about it?” and write down a quick plan.
2. Before you go to bed, write down 10 things you were grateful for during that day. It didn’t have to be anything major. Little things count; something as small as “I’m glad that gentleman held the door open for me as I was entering the grocery store.”
3. Before you go to bed, write down 10 things that you are looking forward to the following day. Again, it doesn’t have to be anything major.
You now have some incredibly powerful information on how to deal with belly fat. Synergy is when 1+1+1+1 doesn’t equal 4, but equals 10. When you combine targeted training, nutrition, supplementation and lifestyle modifications, you have something that is greater than the sum of its parts.
So take this advice, and watch the belly fat melt!
The Best Exercise For Back Fat
The lat pull-down is one of the best exercises for fighting bra bulge, and using a pronated grip (palms facing away from your body) activates more muscles, researchers found. Here's how to score the benefits.
If you're at the gym,
Kneel on one knee, handles in opposite hands, palms facing down (A). Draw shoulder blades together and pull elbows beside waist, palms and thumbs facing up (B).
If you're at home,
Kneel with band anchored in door frame, 1 end in each hand with arms extended at shoulder level, palms facing down (A). Draw shoulder blades together and pull hands beside hips (B).
If you're at the gym,
Kneel on one knee, handles in opposite hands, palms facing down (A). Draw shoulder blades together and pull elbows beside waist, palms and thumbs facing up (B).
If you're at home,
Kneel with band anchored in door frame, 1 end in each hand with arms extended at shoulder level, palms facing down (A). Draw shoulder blades together and pull hands beside hips (B).
Supplements Guide
Protein powders
What are they?
Ingesting protein alone won’t build muscle. Your muscles need to be worked first at which point protein is effective in feeding muscles during your workout and will aid in the rebuilding process afterward. Ingesting more protein than your body needs will not provide any benefit, and can, in fact, put a great deal of stress on your liver and kidneys. Beyond repairing tissue, protein is also used in the development of hormones and enzymes that will aid in the development of blood, skin, bone, and cartilage. For this reason, protein is an effective and safe means of building body mass when taken in conjunction with a workout and it can also provide benefits to your total body fitness. Like any supplement, protein should be taken responsibly and in proper measure.
How to use them
The accurate amount of protein to ingest daily is one gram per each pound of body weight. Protein powders are typically mixed into shakes or juices and can be ingested at multiple points throughout the day — no need to take it all at once. In the morning, protein can help take your body out of its catabolic state after sleeping. Taking protein before a workout will help feed your muscles throughout the workout and afterward protein will help the rebuilding process. Taking protein before going to sleep at night will help aid the rebuilding process even more since the most active reconstruction period occurs during rest.
Amino acids
What are they?
After protein is ingested it breaks down into amino acids. Amino acids are known as the building blocks of proteins and are responsible for the development of all of your body’s enzymes, including those responsible for digestion. Among aiding other crucial body functions, amino acids will also help in the repair and growth of muscles when taken in conjunction with your workout. Each of the commonly known amino acids have a specific function in the human body. They are categorized in two types: essential and non-essential. Essential amino acids are not produced naturally by your body and must come from food sources. Non-essential amino acids are produced naturally in your body.
How to use them
Although recommended doses vary, and dosage will depend on the type of amino acid, one-and-a-half grams of powder three times a day is a commonly sufficient quantity. To get optimal benefits from amino acids they should be taken before working out or after a workout to feed and repair muscles. Capsule form is recommended because heat and pressure are used when developing most tablets and this process can actually destroy amino acids. Choosing the right amino acid will depend on your fitness goals, however isoleucine, leucine and valine help promote muscle growth, while glutamine helps provide glucose to give your body energy.
Human growth hormone
What is it?
HGH or Human Growth Hormone is a hormone released naturally from your body via the pituitary gland which is located in the middle of the brain. HGH is responsible for several crucial body functions, including providing energy and developing and repairing muscle. Over the counter HGH supplements often claim to either contain HGH or help boost the production of HGH. The effectiveness of these supplements, however, is unproved and caution should be taken when you consider using any type of HGH. Furthermore, there have been reports of the potential for HGH supplements to promote cancer as well as other serious side effects. The reason that HGH has so much appeal is that Human Growth Hormone depletes in your body naturally approximately after age 30 and continues to deplete throughout the later stages of life. It’s thought that HGH can even deplete by up to 80%.
How to use it
HGH supplements are not recommended as there effects are unproved and have the potential for serious side effects. However, people do use them via prescribed injection, mouth sprays and herbal pills.
Creatine
What is it?
The effects of creatine as a supplement are debated as the supplement has not been widely studied. However, many health professionals caution against the use of creatine. About 2 grams of natural creatine is produced in your liver, kidneys and pancreas everyday. Creatine is used to produce adenosine triphosphate (ATP) — a molecule responsible for providing energy to your muscles. Additional creatine is usually obtained in your dietvia meat or fish. When taking creatine supplements people will typically report gaining a few pounds of weight immediately, however this initial weight gain is water weight, not muscle. There have been studies that indicate increased athletic performance as well as increased strength, but it is unknown whether or not these side effects are purely psychological. Furthermore, creatine has been known to cause dehydration and in some cases there have been reports of side effects that include seizures, irregular heartbeat and cramping. Like the benefits of creatine, these side effects have not specifically been proved to be a direct result of ingesting the supplement.
How to use it
Based on the unproved facts and potential for side effects, the use of creatine is often cautioned against. Those who do take it use pills or mix creatine powder into water, juice or shakes. The proper dosage is not known and dosage directions have been reported in a wide variety.
Glutamine
What is it?
Glutamine is the amino acid that is produced in the highest quantity by your body. It is a non-essential amino acid — meaning it can be produced naturally by the body through other amino acids. Glutamine is responsible for the development of the glucose that provides the body with energy. In addition, glutamine can help maintain muscle mass and aids the recovery from athletic training. Since glutamine is naturally produced by skeletal muscles, intensive athletic training has been thought to deplete glutamine levels when muscles are being worked. For this reason glutamine supplements are thought to be an effective means of replenishing glutamine levels for athletes who train hard.
How to use it
The proper doses of glutamine vary depending on who you ask; however, studies have shown that 5 grams after an intense workout then 5 grams two hours later have shown positive results. Other studies have shown that the body will easily tolerate at least 20 grams per day.
What are they?
Ingesting protein alone won’t build muscle. Your muscles need to be worked first at which point protein is effective in feeding muscles during your workout and will aid in the rebuilding process afterward. Ingesting more protein than your body needs will not provide any benefit, and can, in fact, put a great deal of stress on your liver and kidneys. Beyond repairing tissue, protein is also used in the development of hormones and enzymes that will aid in the development of blood, skin, bone, and cartilage. For this reason, protein is an effective and safe means of building body mass when taken in conjunction with a workout and it can also provide benefits to your total body fitness. Like any supplement, protein should be taken responsibly and in proper measure.
How to use them
The accurate amount of protein to ingest daily is one gram per each pound of body weight. Protein powders are typically mixed into shakes or juices and can be ingested at multiple points throughout the day — no need to take it all at once. In the morning, protein can help take your body out of its catabolic state after sleeping. Taking protein before a workout will help feed your muscles throughout the workout and afterward protein will help the rebuilding process. Taking protein before going to sleep at night will help aid the rebuilding process even more since the most active reconstruction period occurs during rest.
Amino acids
What are they?
After protein is ingested it breaks down into amino acids. Amino acids are known as the building blocks of proteins and are responsible for the development of all of your body’s enzymes, including those responsible for digestion. Among aiding other crucial body functions, amino acids will also help in the repair and growth of muscles when taken in conjunction with your workout. Each of the commonly known amino acids have a specific function in the human body. They are categorized in two types: essential and non-essential. Essential amino acids are not produced naturally by your body and must come from food sources. Non-essential amino acids are produced naturally in your body.
How to use them
Although recommended doses vary, and dosage will depend on the type of amino acid, one-and-a-half grams of powder three times a day is a commonly sufficient quantity. To get optimal benefits from amino acids they should be taken before working out or after a workout to feed and repair muscles. Capsule form is recommended because heat and pressure are used when developing most tablets and this process can actually destroy amino acids. Choosing the right amino acid will depend on your fitness goals, however isoleucine, leucine and valine help promote muscle growth, while glutamine helps provide glucose to give your body energy.
Human growth hormone
What is it?
HGH or Human Growth Hormone is a hormone released naturally from your body via the pituitary gland which is located in the middle of the brain. HGH is responsible for several crucial body functions, including providing energy and developing and repairing muscle. Over the counter HGH supplements often claim to either contain HGH or help boost the production of HGH. The effectiveness of these supplements, however, is unproved and caution should be taken when you consider using any type of HGH. Furthermore, there have been reports of the potential for HGH supplements to promote cancer as well as other serious side effects. The reason that HGH has so much appeal is that Human Growth Hormone depletes in your body naturally approximately after age 30 and continues to deplete throughout the later stages of life. It’s thought that HGH can even deplete by up to 80%.
How to use it
HGH supplements are not recommended as there effects are unproved and have the potential for serious side effects. However, people do use them via prescribed injection, mouth sprays and herbal pills.
Creatine
What is it?
The effects of creatine as a supplement are debated as the supplement has not been widely studied. However, many health professionals caution against the use of creatine. About 2 grams of natural creatine is produced in your liver, kidneys and pancreas everyday. Creatine is used to produce adenosine triphosphate (ATP) — a molecule responsible for providing energy to your muscles. Additional creatine is usually obtained in your dietvia meat or fish. When taking creatine supplements people will typically report gaining a few pounds of weight immediately, however this initial weight gain is water weight, not muscle. There have been studies that indicate increased athletic performance as well as increased strength, but it is unknown whether or not these side effects are purely psychological. Furthermore, creatine has been known to cause dehydration and in some cases there have been reports of side effects that include seizures, irregular heartbeat and cramping. Like the benefits of creatine, these side effects have not specifically been proved to be a direct result of ingesting the supplement.
How to use it
Based on the unproved facts and potential for side effects, the use of creatine is often cautioned against. Those who do take it use pills or mix creatine powder into water, juice or shakes. The proper dosage is not known and dosage directions have been reported in a wide variety.
Glutamine
What is it?
Glutamine is the amino acid that is produced in the highest quantity by your body. It is a non-essential amino acid — meaning it can be produced naturally by the body through other amino acids. Glutamine is responsible for the development of the glucose that provides the body with energy. In addition, glutamine can help maintain muscle mass and aids the recovery from athletic training. Since glutamine is naturally produced by skeletal muscles, intensive athletic training has been thought to deplete glutamine levels when muscles are being worked. For this reason glutamine supplements are thought to be an effective means of replenishing glutamine levels for athletes who train hard.
How to use it
The proper doses of glutamine vary depending on who you ask; however, studies have shown that 5 grams after an intense workout then 5 grams two hours later have shown positive results. Other studies have shown that the body will easily tolerate at least 20 grams per day.
Grab a pair of dumbbells and get ready to work your tush and thighs in four minutes flat!
Reverse Lunge and Press
• Stand with your feet together, holding the weights at your shoulders with your palms facing out.
• Step your left foot back coming into a reverse lunge, making 90-degree angles with your front and back knee.
• Push off your left foot, bringing your left knee forward so it is even with your left hip while raising your arms above your head. Do this motion with control.
• Without touching the floor with your left foot, step back into the lunge to start your second rep. Complete as many reps as you can for 30 seconds on each side.
Dumbbell Squat
• Stand with your feet hip-distance apart, holding a dumbbell at each shoulder.
• Slowly bend your knees as if you were going to sit in a chair, keeping all the weight in your heels. Don't let your knees move beyond your toes, and don't let the knees roll out or in. Squat down as low as you can, keeping your head and chest lifted, your spine long, and your shoulders relaxed.
• Press through your heels, and slowly straighten your legs to stand up. Make sure to keep your spine neutral. Do not round your back.
• Complete as many as you can for one minute.
Side-Lunge to Curtsy
• Holding a dumbbell in your right hand, side-lunge to the left, bringing your right hand to your left foot. Lower your butt as much as possible. Keep your toes pointed forward and your left knee bent to no more than 90 degrees.
• Push off gently with your left foot, and come into a curtsy position with your left leg crossing behind your right as you press your weight overhead. Keep your hips square and your curtsy tight. Both feet should be pointed forward. This completes one rep.
• Repeat for 30 seconds on this side then repeat for another 30, lunging to the right side.
Weighted Donkey Kick
• Start on all fours, and place a dumbbell in the crease of your right knee.
• Keeping your right knee bent at a 90-degree angle and your back straight, lift your right leg up until you feel your right glute engage. Flex your foot, and slowly pulse the foot toward the ceiling by squeezing your glute. Do not move the torso at all — the motion is just in the hip joint.
• Pulse for 30 seconds on each leg to make a total of one minute.
• Stand with your feet together, holding the weights at your shoulders with your palms facing out.
• Step your left foot back coming into a reverse lunge, making 90-degree angles with your front and back knee.
• Push off your left foot, bringing your left knee forward so it is even with your left hip while raising your arms above your head. Do this motion with control.
• Without touching the floor with your left foot, step back into the lunge to start your second rep. Complete as many reps as you can for 30 seconds on each side.
Dumbbell Squat
• Stand with your feet hip-distance apart, holding a dumbbell at each shoulder.
• Slowly bend your knees as if you were going to sit in a chair, keeping all the weight in your heels. Don't let your knees move beyond your toes, and don't let the knees roll out or in. Squat down as low as you can, keeping your head and chest lifted, your spine long, and your shoulders relaxed.
• Press through your heels, and slowly straighten your legs to stand up. Make sure to keep your spine neutral. Do not round your back.
• Complete as many as you can for one minute.
Side-Lunge to Curtsy
• Holding a dumbbell in your right hand, side-lunge to the left, bringing your right hand to your left foot. Lower your butt as much as possible. Keep your toes pointed forward and your left knee bent to no more than 90 degrees.
• Push off gently with your left foot, and come into a curtsy position with your left leg crossing behind your right as you press your weight overhead. Keep your hips square and your curtsy tight. Both feet should be pointed forward. This completes one rep.
• Repeat for 30 seconds on this side then repeat for another 30, lunging to the right side.
Weighted Donkey Kick
• Start on all fours, and place a dumbbell in the crease of your right knee.
• Keeping your right knee bent at a 90-degree angle and your back straight, lift your right leg up until you feel your right glute engage. Flex your foot, and slowly pulse the foot toward the ceiling by squeezing your glute. Do not move the torso at all — the motion is just in the hip joint.
• Pulse for 30 seconds on each leg to make a total of one minute.
Easy Chest Exercises
You'll Need
A small towel and a wooden or slick floor.
1. Perky Press-Outs: Begin on all fours, arms straight and shoulder-width apart, both hands resting firmly on a towel. Slowly lower your body while simultaneously pressing your hands and the towel forward as far as possible, being sure to keep your body in a straight line from head to knees. Retract and repeat.
Coach's tip: To ensure proper form throughout this move, engage your core while focusing on keeping your body in a straight line, not on how far you can push the towel.
2. 2-Piece Slide-Outs (Right Side): Begin on all fours, arms straight and shoulder-width apart, right hand resting firmly on a towel. Slowly lower your body while simultaneously pressing your right hand out to the side, being sure to keep your body in a straight line from head to knees. Retract and repeat.
Coach's tip: Slide the towel out slightly in the beginning and concentrate on form, as this exercise works the body at different angles.
3. 2-Piece Slide-Outs (Left Side): Repeat exercise using left hand.
Coach's Tip: Pretend that someone has snuck up behind you and scared you. This will help to keep your stomach solid and back flat.
4. Wax On, Wax Off (Right Side): Begin in a traditional pushup position with legs fully extended and arms placed directly under shoulders. Place the towel under right hand. In one explosive motion, begin circling right hand counter-clockwise for 30 seconds. Then switch to clockwise for the remaining 30 seconds.
Coach's tip: Concentrate on contracting and squeezing your pectoral muscle as hard as possible to ensure the maximum number of muscle fibers is recruited—thus burning more calories even after you've finished the move.
5. Wax On, Wax Off (Left Side): Repeat exercise using left hand.
Coach's tip: Even though this move focuses on your chest, it is a total-body exercise. So don't forget to engage your legs, shoulders, and arms. Squeeze, squeeze, and say good-bye to the cheese!
A small towel and a wooden or slick floor.
1. Perky Press-Outs: Begin on all fours, arms straight and shoulder-width apart, both hands resting firmly on a towel. Slowly lower your body while simultaneously pressing your hands and the towel forward as far as possible, being sure to keep your body in a straight line from head to knees. Retract and repeat.
Coach's tip: To ensure proper form throughout this move, engage your core while focusing on keeping your body in a straight line, not on how far you can push the towel.
2. 2-Piece Slide-Outs (Right Side): Begin on all fours, arms straight and shoulder-width apart, right hand resting firmly on a towel. Slowly lower your body while simultaneously pressing your right hand out to the side, being sure to keep your body in a straight line from head to knees. Retract and repeat.
Coach's tip: Slide the towel out slightly in the beginning and concentrate on form, as this exercise works the body at different angles.
3. 2-Piece Slide-Outs (Left Side): Repeat exercise using left hand.
Coach's Tip: Pretend that someone has snuck up behind you and scared you. This will help to keep your stomach solid and back flat.
4. Wax On, Wax Off (Right Side): Begin in a traditional pushup position with legs fully extended and arms placed directly under shoulders. Place the towel under right hand. In one explosive motion, begin circling right hand counter-clockwise for 30 seconds. Then switch to clockwise for the remaining 30 seconds.
Coach's tip: Concentrate on contracting and squeezing your pectoral muscle as hard as possible to ensure the maximum number of muscle fibers is recruited—thus burning more calories even after you've finished the move.
5. Wax On, Wax Off (Left Side): Repeat exercise using left hand.
Coach's tip: Even though this move focuses on your chest, it is a total-body exercise. So don't forget to engage your legs, shoulders, and arms. Squeeze, squeeze, and say good-bye to the cheese!
100 Reasons to Exercise Now
1. Because it makes you feel confident
2. Because it helps you get stronger
3. Because exercise helps combat depression
4. Because you'll feel proud of yourself
5. Because you have goals you want to reach
6. Because you'll feel bad if you don't
7. Because you want to move forward, not backward
8. Because it burns more calories than not working out
9. Because it improves your heart health
10. Because you want a great butt
11. Because it prevents diabetes
12. Because you want to be a good example to your kids
13. Because you want to feel good in your clothes
14. Because it reduces your risk of cancer
15. Because your body was made to move
16. Because you want to be an athlete
17. Because you want to look better
18. Because it lifts your mood
19. Because you want to stand taller
20. Because it reduces back pain
21. Because it feels good
22. Because it makes you feel accomplished
23. Because you spend most of your day on your butt
24. Because swimsuit season is always coming
25. Because strong is the new skinny
26. Because dieting only works so much
27. Because it strengthens your bones, too
28. Because it helps you lose weight
29. Because it allows you to eat more food
30. Because it's the best way to spend "me" time
31. Because it helps you de-stress
32. Because it's cheaper than therapy
33. Because you want a strong core
34. Because you want to take care for yourself
35. Because you take pride in your body
36. Because it strengthens your legs
37. Because it helps your clothes fit better
38. Because you want to push yourself
39. Because you are capable of more than you ever imagined
40. Because moving your body feels good
41. Because it keeps your mind sharp
42. Because it helps you beat belly bloat
43. Because it helps you sleep better at night
44. Because it gives you energy
45. Because you want to stay healthy as you age
46. Because you want to look younger
47. Because you want toned arms
48. Because it improves your balance
49. Because it burns off last night's dessert
50. Because it boosts your immune system
51. Because sweat is sexy
52. Because you want to live longer
53. Because you want to get better at your game
54. Because you want to catch someone's eye
55. Because exercisers earn more money
56. Because you're more likely to eat better when you exercise
57. Because you want to shave time off your running pace
58. Because you want to breathe easier
59. Because you want to see the scale drop
60. Because exercise improves your sex life
61. Because you are worth it
62. Because being fit makes everything in life better
63. Because you promised yourself that you would
64. Because you deserve a better life
65. Because it'll help you drink more water
66. Because you want to do real push-ups
67. Because it reduces your health care costs
68. Because you'll miss fewer days of work
69. Because you want to create a new future for yourself
70. Because it'll help you like what you see in the mirror
71. Because it makes clothing shopping more fun
72. Because you want to look and feel incredible
73. Because exercising can be fun
74. Because it'll give your skin a glow
75. Because it's a good way to spend time with your friends
76. Because it'll help you prevent the middle-age spread
77. Because it reduces your blood pressure
78. Because you don't want to let yourself go
79. Because you don't want to squeeze into an airplane or rollercoaster seat
80. Because it strengthens your spirit
81. Because it's a cheap way to entertain yourself
82. Because you'll be able to reward yourself
83. Because you need a reason to wear those new workout clothes
84. Because you're tired of being tired
85. Because not working out is not going to get you very far
86. Because it's a great way to spend time outside
87. Because you made a commitment to yourself
88. Because you're tired of starting over
89. Because there will always be another wedding, vacation or reunion
90. Because you're not a quitter
91. Because it improves your cholesterol
92. Because it boosts your metabolism
93. Because it prevents age-related muscle loss
94. Because if you can do this, you can do anything
95. Because a fit body is a healthy body
96. Because it beats sitting on the couch
97. Because everyone has at least 10 minutes to spare
98. Because you want to be stronger than your excuses
99. Because not working out isn't working out for you
100. Because the only workout you ever regret is the one you
2. Because it helps you get stronger
3. Because exercise helps combat depression
4. Because you'll feel proud of yourself
5. Because you have goals you want to reach
6. Because you'll feel bad if you don't
7. Because you want to move forward, not backward
8. Because it burns more calories than not working out
9. Because it improves your heart health
10. Because you want a great butt
11. Because it prevents diabetes
12. Because you want to be a good example to your kids
13. Because you want to feel good in your clothes
14. Because it reduces your risk of cancer
15. Because your body was made to move
16. Because you want to be an athlete
17. Because you want to look better
18. Because it lifts your mood
19. Because you want to stand taller
20. Because it reduces back pain
21. Because it feels good
22. Because it makes you feel accomplished
23. Because you spend most of your day on your butt
24. Because swimsuit season is always coming
25. Because strong is the new skinny
26. Because dieting only works so much
27. Because it strengthens your bones, too
28. Because it helps you lose weight
29. Because it allows you to eat more food
30. Because it's the best way to spend "me" time
31. Because it helps you de-stress
32. Because it's cheaper than therapy
33. Because you want a strong core
34. Because you want to take care for yourself
35. Because you take pride in your body
36. Because it strengthens your legs
37. Because it helps your clothes fit better
38. Because you want to push yourself
39. Because you are capable of more than you ever imagined
40. Because moving your body feels good
41. Because it keeps your mind sharp
42. Because it helps you beat belly bloat
43. Because it helps you sleep better at night
44. Because it gives you energy
45. Because you want to stay healthy as you age
46. Because you want to look younger
47. Because you want toned arms
48. Because it improves your balance
49. Because it burns off last night's dessert
50. Because it boosts your immune system
51. Because sweat is sexy
52. Because you want to live longer
53. Because you want to get better at your game
54. Because you want to catch someone's eye
55. Because exercisers earn more money
56. Because you're more likely to eat better when you exercise
57. Because you want to shave time off your running pace
58. Because you want to breathe easier
59. Because you want to see the scale drop
60. Because exercise improves your sex life
61. Because you are worth it
62. Because being fit makes everything in life better
63. Because you promised yourself that you would
64. Because you deserve a better life
65. Because it'll help you drink more water
66. Because you want to do real push-ups
67. Because it reduces your health care costs
68. Because you'll miss fewer days of work
69. Because you want to create a new future for yourself
70. Because it'll help you like what you see in the mirror
71. Because it makes clothing shopping more fun
72. Because you want to look and feel incredible
73. Because exercising can be fun
74. Because it'll give your skin a glow
75. Because it's a good way to spend time with your friends
76. Because it'll help you prevent the middle-age spread
77. Because it reduces your blood pressure
78. Because you don't want to let yourself go
79. Because you don't want to squeeze into an airplane or rollercoaster seat
80. Because it strengthens your spirit
81. Because it's a cheap way to entertain yourself
82. Because you'll be able to reward yourself
83. Because you need a reason to wear those new workout clothes
84. Because you're tired of being tired
85. Because not working out is not going to get you very far
86. Because it's a great way to spend time outside
87. Because you made a commitment to yourself
88. Because you're tired of starting over
89. Because there will always be another wedding, vacation or reunion
90. Because you're not a quitter
91. Because it improves your cholesterol
92. Because it boosts your metabolism
93. Because it prevents age-related muscle loss
94. Because if you can do this, you can do anything
95. Because a fit body is a healthy body
96. Because it beats sitting on the couch
97. Because everyone has at least 10 minutes to spare
98. Because you want to be stronger than your excuses
99. Because not working out isn't working out for you
100. Because the only workout you ever regret is the one you
4 Signs You Need to Increase Your Resistance
Strength training is about building and maintaining a certain level of strength. You might not be lifting enough weight during one or many of your exercises if:
1. The current weight you are lifting isn’t a challenge. Strength training is meant to be challenging, because the whole point is to “overload” your muscles so they get stronger. If the weight you are lifting isn’t as challenging as it used to be (or isn’t challenging at all!), then it is time to increase the resistance.
2. You could go forever. Each strength training exercise you do should cause you to feel muscle “fatigue” within 15 repetitions (or fewer). Muscle fatigue feels like you couldn’t possibly do another repetition in good form. If you can do more than 15 reps in good form, or if you literally feel like you could go on forever because the resistance you’re using is so easy, then it’s time to take it up a notch.
3. You have never increased the weight you lift. When you first started strength training, then the weight you lifted was a starting weight. Continuing to progress in strength training is essential to getting the most out of your workouts—that means lifting more weight as you get stronger over time.
4. The progress has come to a stop. Without making your muscles work harder than they’re accustomed to, they won’t get stronger. As you train, your muscles will grow stronger in order to meet the demands you are placing on them. So if you keep offering them the same workload, they will keep working the same amount, and progression comes to a grinding halt.
Recognize if you are experiencing any of the 4 signs above, taking time to pay attention to the level of difficulty and challenge of each of your exercises during your workouts. If you experience any of these signs (or if it sounds like I have been watching you workout based on what you read), then it is time to increase the resistance! Use the 3-step process below to do it safely and effectively.
1. The current weight you are lifting isn’t a challenge. Strength training is meant to be challenging, because the whole point is to “overload” your muscles so they get stronger. If the weight you are lifting isn’t as challenging as it used to be (or isn’t challenging at all!), then it is time to increase the resistance.
2. You could go forever. Each strength training exercise you do should cause you to feel muscle “fatigue” within 15 repetitions (or fewer). Muscle fatigue feels like you couldn’t possibly do another repetition in good form. If you can do more than 15 reps in good form, or if you literally feel like you could go on forever because the resistance you’re using is so easy, then it’s time to take it up a notch.
3. You have never increased the weight you lift. When you first started strength training, then the weight you lifted was a starting weight. Continuing to progress in strength training is essential to getting the most out of your workouts—that means lifting more weight as you get stronger over time.
4. The progress has come to a stop. Without making your muscles work harder than they’re accustomed to, they won’t get stronger. As you train, your muscles will grow stronger in order to meet the demands you are placing on them. So if you keep offering them the same workload, they will keep working the same amount, and progression comes to a grinding halt.
Recognize if you are experiencing any of the 4 signs above, taking time to pay attention to the level of difficulty and challenge of each of your exercises during your workouts. If you experience any of these signs (or if it sounds like I have been watching you workout based on what you read), then it is time to increase the resistance! Use the 3-step process below to do it safely and effectively.
How to Increase Your Resistance
Step 1: Increase the resistance by no more than 10%. For example, if you’re currently lifting 50 pounds, you’d increase that by 5 pounds to lift 55 pounds. This should automatically feel more challenging to you, but even if it’s not noticeably more difficult, 10% is a pretty safe place to start. Increasing the weight more than 10% at a time increases the likelihood of injury, so progress slowly.
Tip: When using free weights and machines, an exact 10% increase isn’t always possible because sometimes 10% results in weird fractions or levels of weight that don’t exist at the gym. In those cases, round down to the closest weight available instead of rounding up to the closest weight.
Step 2: With your newly adjusted weight, aim for 1-3 sets of 8-15 repetitions. With your 10% increase, you’ll be working harder than usual.
Step 3: Once you can complete 2-3 sets of 15 reps in good form, whether it takes you just a few workouts or even a few months, it’s time to go back to Step 1 and increase your weight by 10% again.
A Note on Reps and Sets
Remember that the goal in strength training is first and foremost to fatigue the muscles. Completing the exact number of reps is secondary, but all too often people become too focused on reaching a certain number of reps without paying attention to the weight itself or how it feels. Instead of absolutes (i.e. 10 reps), give yourself a range to work with (i.e. 8-15 reps). This way you can choose a weight that allows you to do “at least” a minimum number of reps (a sign that the weight isn’t too challenging) and “no more” than a maximum number of reps (a sign that the weight isn’t too easy). As long as you reach fatigue (but keep good form) within that range of repetitions, you’re doing great.
Lastly, accept the fact that you will have good days and bad days. Sometimes you will feel like the Incredible Hulk, where the weight you lift is light as a feather, and other days you will feel like Pee Wee Herman, when what was easy two days ago feels like a ton today! Take it as it comes and adjust accordingly. Commit yourself to work hard when it is time to workout and you won’t regret that time well spent.
Tip: When using free weights and machines, an exact 10% increase isn’t always possible because sometimes 10% results in weird fractions or levels of weight that don’t exist at the gym. In those cases, round down to the closest weight available instead of rounding up to the closest weight.
Step 2: With your newly adjusted weight, aim for 1-3 sets of 8-15 repetitions. With your 10% increase, you’ll be working harder than usual.
Step 3: Once you can complete 2-3 sets of 15 reps in good form, whether it takes you just a few workouts or even a few months, it’s time to go back to Step 1 and increase your weight by 10% again.
A Note on Reps and Sets
Remember that the goal in strength training is first and foremost to fatigue the muscles. Completing the exact number of reps is secondary, but all too often people become too focused on reaching a certain number of reps without paying attention to the weight itself or how it feels. Instead of absolutes (i.e. 10 reps), give yourself a range to work with (i.e. 8-15 reps). This way you can choose a weight that allows you to do “at least” a minimum number of reps (a sign that the weight isn’t too challenging) and “no more” than a maximum number of reps (a sign that the weight isn’t too easy). As long as you reach fatigue (but keep good form) within that range of repetitions, you’re doing great.
Lastly, accept the fact that you will have good days and bad days. Sometimes you will feel like the Incredible Hulk, where the weight you lift is light as a feather, and other days you will feel like Pee Wee Herman, when what was easy two days ago feels like a ton today! Take it as it comes and adjust accordingly. Commit yourself to work hard when it is time to workout and you won’t regret that time well spent.