Post workout nutrition is crucial for muscle recovery & rehydration. The common advice is to have whey after a weight lifting session because it’s a fast protein. You want to get protein in your muscles as fast as you can for recovery.
Truth or marketing from supplement companies? Fact is that many weight lifters have used milk as a post workout drink for years. After reading this post you’ll know why it’s the ultimate post workout food for many people.
For the past 6 months I’ve been eating real bad and not going to the gym. On average once a week. The only regular exercise I’ve been doing is hockey once a week.
I’m feeling guilty right now. I’ve gained almost 20 pounds, and not the weight I want to gain.
No matter what time I work, I’ll be waking up early and doing 30 minutes of cardio, and my regular workouts during the day.
I was thinking of doing Rippetoe’s 3×5 for 2 months, but I’m doing a push/pull with mostly compound moves.
I had my last bad meal today, no cheating for the next 4 months.
If muscles were made from chips and beer, we’d look huge. But they aren’t, and we don’t—unless you count that sack o’ fat up front and dead center.
In the battle of the bulge, the food you eat every day can take a toll on your health. Make the wrong choices, and not only will you pack on unsightly pounds, but you’ll also increase your risk of diabetes, heart disease, and cancer. That’s because our bodies are designed to function at their optimum levels and to look and feel lean, strong, and vibrant when they’re fed nutrient-rich, real food that’s not processed or “fast.” Eating nature’s best fare throughout the day also revs your metabolism, turning calories into 24-hour energy instead of fat.
The secret to eating better? Fill your diet with healthy fare that tastes good.
Continue reading
Understanding the role vitamins and minerals play in the body is the key to understanding what we need and why. For those of us who generally eat a well balanced diet, taking vitamin tablets may not necessary. There are, of course, exceptions, including pregnant and lactating women, those who suffer bone loss due to osteoporosis, and adolescents who need calcium for the development of their bones. While vitamin tablets may not be necessary, minerals, on the other hand, may need to be supplemented, depending on age, gender, and doctor recommendation.
Develop a powerful core with this improved squat.
Performing endless abdominal crunches isn’t the only — or even the best — way to sculpt a rock-solid core. Multimuscle exercises, such as the braced squat, build a stronger foundation for your body and more muscular legs, says Alwyn Cosgrove, C.S.C.S.
The Benefit
The braced squat looks like a lower-body exercise, doesn’t it? But the primary goal is to overload your core, says Cosgrove. The movement helps you develop a stronger midsection, which improves stability, performance, and strength. A strong core will pay off on the court or in the field.
How to Do It
1. With your feet shoulder-width apart, hold a 25-pound plate in front of your body at shoulder height with your arms outstretched.
2. Keeping your arms straight, squat as low as possible. Hold the position for 4 seconds.
3. Return to the starting position by pressing through your heels. Make sure that the only changes in your center of gravity come from the lowering and raising of your body, not any backward or forward movement. Aim for 1 to 2 sets of 10 to 12 slow reps, with 60 seconds of rest between sets.
Expert’s Tip
Work your arms by doing a curl at the top of each rep: Stand with arms outstretched and curl the plate toward your upper shoulders. Extend your arms as you lower your body.
While machines might seem like the foolproof way to exercise, they aren’t always the safest. In fact, sometimes they actually contribute to the injuries you were trying to avoid in the first place. Here are 6 machines you should lift without.
Continue reading
More evidence that milk is the ultimate fitness food.
Instead of fruit juice, reach for milk in the morning—it will help you eat less at lunch, according to Australian scientists. In their study, overweight people who downed two and a half cups of skim milk during breakfast consumed more than 8 percent fewer calories at lunch than people who drank the same amount of fruit juice. Both beverages have an equal number of calories, but only milk contains protein, which takes longer to digest than carbs, helping you feel fuller for longer.
Just be careful not to pair your milk with a sugary cereal, a carbohydrate-dense pastry, or any other high-calorie catastrophe.
Exercise machines weren’t created to punish guys who eat too much. That’s what diets are for. But men spend hours, day after day, churning their arms and legs and waiting for the StairMaster or treadmill to make their bellies vanish. The result: They make it about as far as the average rat.
But your machine workout doesn’t have to be a road—or row—to nowhere. “By decreasing the duration and varying the intensity of your exercise sessions, you’ll get better results in less time,” says Chris Carmichael, founder of Carmichael Training Systems and coach to Lance Armstrong.
Try this guide to the five most popular exercise machines, with a high-intensity 20-minute workout geared for each. Your goals: Bust your exercise rut, and your gut, in record time.
Do you have a problem revealing your rock-hard chiselled abs to the public?
Yes? Why so?
Oh, they aren’t “ready” yet?
Let’s be honest for a moment. They never are ready. You’ve been saying for years, “Just another week, that’s all I need,” or “I just don’t have good abs.” These may be causes of your problem, but perhaps you haven’t considered the following factors:
