Saturday, May 04, 2013
When you take your whey protein can make all the difference
Contrary to what Consumer Reports would have you believe, supplementing with protein is not only safe but it’s extremely beneficial looking to build muscle and burn fat. Today, we will examine the importance of whey protein. This fast-digesting, muscle-building staple is vital to your efforts in the gym, but you have to observe dose and timing to get all its benefits.
Preworkout, the standard whey protein recommendation is roughly 20 grams, in most cases one scoop of powder mixed in water. This minimal dose helps to preserve muscle during your workout and help you get a jump start on the recovery process afterward. This dose should be taken a few minutes before your first set, but no earlier than 30 minutes preworkout.
Immediately after your workout, but no longer than 60 minutes after, you should take 40 grams of whey. More experienced trainers can take up to 60 grams, but 40 is plenty to maximize protein synthesis at a time when your muscles are craving the amino acids within the whey. And, the more efficient your body is at building muscle, the more efficient it becomes at burning calories, hence whey’s underplayed reputation as a fat-burner. If you miss this muscle-building window, the whey is less effective at rebuilding broken down fibers and is more likely to just fall into the league of ordinary calories.
Friday, May 03, 2013
If you want to be able to increase your metabolism at any time of the day, month or year, no matter where you may happen to be, you must know at least 3 variations of the pushup. Why? Because a pushup involves your facial muscles, neck, chest, shoulders, arms, hands, wrists, core, pelvic musculature and legs. I suggest that you start with the standard-grip pushup, the narrow-grip pushup and the fist pushup. If you do not have the strength to complete a pushup in the normal position, then complete a knees-down version. Switch between the standard grip and narrow grip to incorporate different
muscle groups in the chest, shoulders and arms. Use the fist pushup when your wrists are tired or when you don’t want to get your fingers too familiar with a germ-ridden surface. Here’s a good starting point: three times a day complete the maxi-mum number of pushups that you can perform. Throw this habit into your next vacation or long day at work and you’ll be guaranteed a burst in your metabolic rate.
Have a great weekend SPARKERS!!!!
Thursday, May 02, 2013
Boost strength instantly by training one limb at a time
While the benefits of using dumbbells are many, there is one that stands out for those looking to get stronger. Research shows that one-limb (unilateral) training allows you to recruit more total muscle fibers, making you approximately 20% stronger on each rep.
For example, if you were able to curl a 50-pound barbell for 10 reps, you could reasonably expect to curl 30-pound dumbbells (or 60 pounds total) for as many reps. As a bonus, if you should fail before that 10th rep, you can use a free hand to spot yourself through a few forced reps.
Unilateral training is also safer, since there is no risk of getting pinned beneath a barbell. Using dumbbells allows you to recruit more total muscle fibers in order to stabilize your body through each rep, which makes for better gains in overall body composition in the long run.
Friday, April 26, 2013
The day has come that 365 days of fitness tips have been posted. Amazing how fast the year has gone by. I hope everyone has benefited from 1 or more of the tips. I will continue to post blogs every now and then. If you want to continue learning with me about nutrition and fitness come visit me on my FB page. Due to Sparkspeople rules and regulations I can't post the link here. You can search "TEMPLEFIT". It should be the first one and click "like" Everyone is welcome!!!!
Now for the #365th Fitness Tip
Fitness Tip#365 - April 26, 2013
Cup O’ Joe
Caffeine ingestion can increase your metabolic rate and energy expenditure
by over 10%, and coffee is one of the most inexpensive and convenient
ways to achieve this effect. In addition to stimulating the central nervous
system and increasing both mental and physical energy, caffeine can im-
prove memory, enhance athletic performance and help you burn more fat as
a fuel, especially during aerobic activity. Caffeine can also inhibit the growth
of new adipose cells (your body’s fat storage tissue) and when taken with a
meal can improve fat-burning. In order to maximize the beneficial effect of
caffeine on your metabolism, you must consume coffee or caffeine supple-
ments only in moderation. If these supplements are consumed in excess,
your central nervous system and hormones can adapt and grow non-re-
sponsive to the metabolic effect. In addition, excessive caffeine can cause an
increase in your heart rate, blood pressure and release of your body’s adrena-
line hormones which can eventually lead to physical stress and breakdown.
Excessive caffeine consumption has also been linked to headaches, restless-
ness, irritability, insomnia, anxiety, dehydration, stomach irritation and heart
palpitations. A metabolic increasing dose of caffeine is about 100-200 mil-
ligrams daily, which is the equivalent of one or two small cups or 10-15
ounces of coffee. For the best effect on exercise, consume it about 45-60
minutes prior to the workout, which will result in an optimal carbohydrate
sparing and fat burning effect. Coffee in the morning prior to about 20-30
minutes of light to moderate exercise, followed by a complex breakfast is a
great fat burning strategy. Because it contains all the benefits of coffee with
less caffeine, delta-E is a healthy and more energy stabilizing alternative to
ALL for reading these and I pray that you have learned a thing or 2 during these 365 days. I know I have!
Thursday, April 25, 2013
"Team Shadden" have a second of glory on the news :) If you pause it at 01:20 you will see me running and if you look to the right you will see my AWESOME wife taking pictures.
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