Wednesday, May 30, 2012

The Single Leg Deadlift

Deeper muscles of the hips are stabilizers just as much as they are movers and yet they do not get worked as often as they should. The single leg deadlift allows them to be used more effectively as well as making left-right imbalances known and fixed later.

Ideal beginner routine: 2 sets of 6-8 reps with bodyweight. Add in dumbbells once comfortable


Wednesday, May 23, 2012

The Growth Phase

This is the eighteen to twenty hour period after your workout during which the majority of muscle and strength gains occur. Goes with the saying : "You don't build muscle in the gym, you build muscle the other 23 hours of the day." Two goals to accomplish during this phase are...

-Maintain increased insulin sensitivity

-Maintain the anabolic state

So get eating.


Saturday, May 19, 2012

The Truth of The Post-Workout Meal

Here are a few things that can be accomplished by having a post-workout shake or meal 15-45 minutes after your workout:

-Shift metabolic machinery from a catabolic state to an anabolic state.

-Speed up the elimination of metabolic wastes by increasing muscle blood flow.

-Replenish muscle glycogen stores.

-Initiate tissue repair and set the stage for muscle growth.

-Reduce muscle damage and bolster the immune system.


Tuesday, May 15, 2012

To carb, or not to carb during your workout

4 things that can be accomplished by carbohydrate/protein supplementation during workout:

-Increase nutrient delivery to muscles and spare muscle glycogen and protein.

-Limit immune system suppression.

-Minimize muscle damage.

-Set the nutritional stage for a faster recovery following your workout.


Sunday, May 13, 2012

The Secret Anabolic Hormone

Insulin- The most misunderstood hormone. Muscle cells are insulin sensitive after exercise which means if glucose/amino acids are made available at this time, insulin will help synthesize muscle proteins and muscle glycogen at a very very rapid rate.


Wednesday, May 9, 2012

For the guys

Every guy wants to have the six pack when they go to the beach. Well, this can help you get there:

Total body resistance training every 3-5 days & light to moderate intensity 30-45 minute cardio sessions 1-2 times a week.


P.S. - As you may know, it takes more than training to get you to your ideal physique. Here is a little something that can get you to 8% body fat, or even less...