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Sunday, May 31, 2015

Pros And Cons For Best Workout Time Of The Day

Pros And Cons For Best Workout Time Of The Day


The main thing is that I’m gonna do a real quick rundown of the typical time of the day the most people work out and the pros and cons of each one of those. Then I’m gonna let you decide what is the best workout time for you.

1. First Thing In The Morning

Pros:
1. This one is usually the easiest to get done because nothing’s really happened in the day yet, you can kind of set aside a little bit of specific time just for yourself to get that workout in.
Cons:
1. You’re gonna be much less flexible because your body hasn’t warmed up yet.
2. The range of motion is reduced because you’re ligaments, tendons and muscles were healing over the course of the night.
3. You might find that the duration and the intensity of your morning cardio workout may be affected if you do it on an empty stomach.
You need to make sure if your best workout time is in the morning that you take a little bit longer to do your warm up. Also you should eat about 200 calories, so grab some nuts or an yoghurt, or anything you like before starting your morning workout routine.

2. Lunch Workout Time

This can be the best workout time for those with a regular day job. A lot of people have really short lunches so that takes it out completely. But if you do have a long lunch break you can get a workout in.
Cons:
1. Just make sure you are working out before you eat, or eating at least 2 hours before you work out. You need to make sure that all that food is really digested before you start your workout, otherwise that becomes another issue with lowering overall ability to get your workout done.
Pros:
1. You will wake yourself back up if you’re bored at work.
2. You will improve your cognitive abilities by doing that workout. So when you go back to work you can actually get your work done more efficiently because your brain has been kinda woken up by that physical activity.

3. Working Out At Night

A lot of people find that they get their best workout at the end of the day, or in the evening. This is another option that’s totally fine, there’s nothing wrong with it.
Pros:
1. Your energy might be highest at this time.
2. You have a day of good nutrition behind yourself hopefully.
3. At the end of the day you are done with your work and you can blow up all the stress that you went through throughout the day.
Cons:
1. There’s a high possibility to skip your workout because things come up and they always seem more important and more pressing than a workout, which is so easy to put off until tomorrow. But as long as you know that you stick to your routine, then working out in the evening is just fine.
So everything that you do is depending on your style of workout you do, your lifestyle, whether you’re a 9 to 5 worker, whether you do swing shift, whether you’re a stay-at-home mom or dad, all those things are going to affect when is going to be the best workout time for you. If you’re a stay-at-home parent, then maybe the best time to work out is that small window when your kid is taking a nap or distracted watching a cartoon. So you have to kinda plan your workout around that.
You need to find the best workout time for you and then when you have a good habit built, you can start deciding to shift your workout one way or another to make it a little more efficient for yourself. All these, of course, if you’re really focusing on trying to get the most out of each workout.
Source: fiitnessplus.com

Saturday, May 30, 2015

5 EXERCISES TO AVOID AND NEVER DO










The truth is many common exercises can cause more harm than good. They can be ineffective- at worst, dangerous. The following are 5 exercises to avoid and never do. You probably see many of your fellow gym-goers, or even yourself, doing these same workouts. Here what’s you need to know:
UPRIGHT BARBELL ROW
Although the upright barbell row can effectively target the shoulders and traps, the exercise also can cause aggravating shoulder impingement syndrome (SIS). This happens when the tendon of the supraspinatus (a rotator cuff muscle) gets inflamed as a result of being repeatedly pressed against the bony acromion right above it. Since your arms are in an internal rotation position when performing this exercise, you are putting unnecessary wear and tear on your shoulder tendon as you lift your arms up with resistance when doing this movement.
Try this instead: Work your shoulders with front and lateral shoulder raises. You’ll hit the same muscles with much less risk.
 BEHIND THE NECK LAT-PULLDOWN/SHOULDER PRESS
The behind the neck lat-pulldown can work your back muscles, but you are also increasing your chance for a serious shoulder injury. To do this exercise, you need to externally rotate your shoulders as much as possible, which puts your shoulders at a delicate position. Most people’s shoulders aren’t flexible enough to keep their spine straight while performing this exercise, and the odds of hurting your shoulder or tearing your rotator cuff are high. You can also compress nerves in your upper spine and increase your risk for upper back and neck pain. Doing a behind the neck shoulder press can also cause the same injury problems as a lat-pulldown so you should also avoid that exercise as well.
Try this instead: For lat-pulldowns, just pull the bar in front of your head, down to your collarbone. You’ll target your back just as effectively with minimal injury risk. When it comes to that shoulder press, don’t press behind the shoulder but always press in front.
 SHRUGS WITH SHOULDER ROLL
You should not do shrugs when rolling your shoulders forwards or backwards at the top of every rep. You see, due to gravity, the barbell or dumbbells you’re holding during shrugs are providing downward resistance in the vertical plane. As a result, the only way to get proper stimulation with the weight is by moving it up against the downward resistance being provided. When you roll your shoulders forwards or backwards, you leave the vertical plane (where the resistance is) and end up in the horizontal plane (where there is absolutely no resistance at all) so you’re really not getting any real workout. You’re basically just stretching the muscle instead of weightlifting. Besides accomplishing basically nothing for your muscles, rolling your shoulders can put unnecessary strain on your back and rotator cuff.
Try this instead: Shrug the weight up and down to properly target the shoulders and traps.
 SIT-UP/CRUNCH
Sit-Ups and crunches emphasize bad posture. These exercises involve spinal flexion and too much flexion of the spine can lead to disc problems over time. In addition, these exercises put minimal stimulation on your core muscles since these movements really only engage your front abdominal muscles (rectus abdominus), which are buried under belly fat and really aren’t core muscles at all.
You are not using your obliques or the transverse abdominus, the innermost abdominal muscle that is largely responsible for stabilizing the spine. Sit-Ups and crunches only work the abdominal muscle isometrically, which means they don’t actually contract or move, they just work to hold the torso steady while the hip flexors do the pulling. That’s ineffective for any real muscle stimulation in the core.
Try this instead: Consider abdominal exercises that emphasize core strength and stabilization like hanging leg raises or plank variations. Remember, getting stronger and more defined core muscles is about working all the muscles in your core, adding resistance to the movements, and proper dieting and cardio.
 LEG EXTENSION
While this exercise can give you a quad burn like no other, it can also give you knee problems. Research has determined that leg extensions place significantly more stress on your knees than squats. This is because the resistance is placed near your ankles, which leads to high amounts of torque being applied to your knee joint every time you lower the weight.
Try this instead: Do front squats to put more emphasis on your quad muscles while working so many more muscles at once. Most importantly, you are putting much less stress on the back and knees.
Source: fiitnessplus.com

Tuesday, May 19, 2015

7 RULES FOR A GOOD WORKOUT

The fitness/wellness industry is constantly evolving. There are always new rules, trainers with new ideas, devices and concepts. It’s full of information on all communication paths, we are simply suffocated with information. Some of you may be simply overwhelmed with so much information and do not know what is right and what is wrong.
I receive frequently messages about all kinds of issues and questions that are more or less strange. Every time, my first response is to seek advice carefully through the comments on the page with questions and answers, as well as articles that I have written with passion.
Everything is just a click away, free and extremely helpful.
However, I wanted to offer you 7 rules for proper training. I am convinced that most of you already know them, but I want to draw attention to the basics. Most of the time it is better not to jump into complex workouts, especially if you’re not that good at it.
So let’s proceed …
Rule number one. INTENSITY. I am always receiving questions about a particular type of training, like what workout on the internet it’s the best? My answer is always the same: the one you do it proper. No matter how good it looked on paper, or what results had the man who designed the workout, you should know that we all are different! The workout intensity it’s important, the way you train it’s important, and what workout suits you.
Very simple: try to overcome your personal records weekly. Take short breaks and increased effort. If you don`t feel uncomfortable, you do not train! Attention, discomfort, not pain ;).
Rule number 2 performed correctly/proper form of execution. Proper execution and proper form matter very much. The posture matters, the movement difficulties, correct settings on training machines, concentration. Make each rep. count, but do it right! The most important thing is to know that you train to keep in shape, not to spoil your shape! We want to be healthy, not to exaggerate in the gym!
Rule number 3 Train STRONG, SMART, NOT MUCH! I’ve always said that you don`t have to stay two hours in the gym. I do not train for more than an hour a session. Neither my clients! Sometimes I train 45 minutes. It’s all about focus, focus on what you do, short pauses, supersets. I don’t go to the gym to socialize. It’s long past socialization in the gym era. Do not go in the gym to stay online on facebook. You must use the HIT & RUN method. Just do your job and leave. One hour – maximum efficiency!
Rule number 4 TRAINING intelligent, personalized workouts . Unfortunately this is one of the biggest problems, especially for beginners! They don’t have a custom training program. They do chaotic workouts. After six months they don’t have pretty much results and they give up. For maximum efficiency you need a well done and customized workout so you can achieve your goal. The easiest way is to start with a personal trainer who knows what he’s doing.
Rule number 5 DON`T do hundreds of crunches to get a SIX PACK. If you do thousands of crunches you will not get a six pack. Sure, it defines your abs, strengthen them, but you do not get a six pack just by crunches. You have to be aware of what you eat and you have to train smart for the entire body. Everybody has a six pack, but it’s hidden.
Rule number 6. Do not neglect the BASIS. Those basic exercises are the ones that give the most results and the best results. Squats, pushups, chinups, bench press, biceps curls… basics … Try to let the advanced ones to do the complex and kinky circuits.
Rule number 7 CARDIO. Cardiovascular exercises are not just for weight loss! There are many exercises, not necessarily the classic cardio.It is important to do cardio, even if you do not want to lose weight. It is good for your heart, lungs, joints. If the old and classic cardio (treadmill, bike) seems boring, do some more active cardio like DRS circuits , HIIT , CROSS FIT etc.. .
Watch your diet, rest day and proper form, especially if you’re a beginner!
Source : fiitnessplus.com

BENEFITS OF PROTEIN SHAKES

Protein shakes are an integral part of any workout regimen and the most common nutritional supplement. Protein is a natural part of your diet. It’s found in meat, eggs, fish, poultry, among other foods. Sometimes getting protein through these foods can be a burden and take up a lot of your time. Most people can’t make a meal immediately post-workout. Therefore, these ready-to-drink shakes are really your best alternative. There are many forms of protein like whey, casein, egg, soy, and other types. They all have unique benefits when it comes to muscle growth and general health. However, whey protein is perhaps the most important since it’s relativity hard to get in natural foods. Whey protein is the fastest digested protein and the protein most needed immediately after a workout. Whey protein is a by-product during the production of cheese, and it has the highest known levels of branched chain amino acids of any natural food source. Protein shakes are taken directly after a workout to give your body the nutrients to quickly recover. Protein shakes have a wide range of benefits when it comes to muscle building and general health. Consider adding protein shakes to your diet, especially whey protein. The best time to consume protein shakes are for your pre and post-workout meal. You should have one gram of protein per pound of bodyweight per day and consume 30-50 grams of protein during each meal.

PROTEIN SHAKES CAN HELP BUILD AND MAINTAIN MUSCLE

Protein is the body’s main building block for muscle. Your muscles are largely composed of protein. Your muscles are approximately 2/3 composed of water. After that, the next most plentiful component in muscle cells is protein. Protein makes up roughly 20 percent of your muscle cell composition. Thus, you’ll need a steady supply of protein in your body in order to continue to develop and build these cells and to increase muscle growth. In addition, when your exercise, you are tearing your muscle fibers. As a result, your body will attempt to repair those damaged cells so they can grow even more. When you supply your body with protein, it is better able to repair and rebuild those damaged muscle fibers stronger and bigger than before. When you finish your workout, you have about a one-hour window of opportunity for protein synthesis. The traditionally referenced Esmark et al. (2001) study showed that consuming a post workout meal just 2 hours after working out actually prevented any improvements induced by exercise. After you complete your workout, your muscles are like a sponge looking to refill its stores of protein and glucose that was used during training. Carbohydrates can be absorbed in the body rather quickly. However, protein can take much longer, which is why you need to rely on whey protein. if you wait too long, this protein may not be used properly in your muscles and can actually be converted to fat and stored.

PROTEIN SHAKES CONTAIN ANTIOXIDANTS

Whey protein is a powerful antioxidant in the body, which can boost the immune system, and clean the body of many toxins. Whey protein contains the amino acid cysteine, which can be used to make glutathione. A study published in International Journal of Food Sciences and Nutrition, suggested that large amounts of whey protein can increase cellular glutathione levels. Glutathione is an antioxidant that defends the body against free radical damage and some toxins, and studies in animals have suggested that milk proteins might reduce the risk of cancer. Antioxidants also have healing properties, which means you are less susceptible to common injuries. In addition, these antioxidants also decrease pain or inflammation in injury prone areas.

PROTEIN SHAKES CAN SUPPRESS CORTISOL LEVELS

Cortisol is a hormone that is linked to many different medical conditions, such as diabetes, obesity, high blood pressure, and anxiety. Whey protein is composed of the amino acid known as tryptophan. Tryptophan plays a role in producing chemical messengers in the brain, or neurotransmitters, such as serotonin, according to the Franklin Institute. These neurotransmitters are responsible for appetite, mood, sleep and relaxation, which hinder the production of cortisol.

PROTEIN SHAKES CAN CONTROL WEIGHT GAIN

Replacing certain meals with protein shakes can reduce your daily calories, which help you lose or control your weight. If you consume protein shakes on a regular basis, you will notice that your weight has become more balanced. However, you should never rely on protein shakes as the foundation of your diet but rather as a supplement. If you rely on protein shakes to replace regular meals, you can miss out on the nutritional benefits of whole foods. Nevertheless, if you replace a meal or two a day with a protein shake, you may notice that you are exceptionally leaner.
Source: fiitnessplus.com

THE DANGERS OF DRINKING TOO MUCH WATER (AND HOW MUCH IS TOO MUCH)

Under hydration is dangerous as over hydration, but it is not debated that often as over hydration because most of the people are not drinking enough water, or they are drinking too many fluids that are dehydrating them.

WHAT HAPPENS WHEN YOU ARE OVER HYDRATED?
This condition is very rare, but when it happens it can lead to hyponatremia. Hyponatremia appears when the sodium in the blood cells is rarefied. This can lead to confusion, headaches, sickness and inflating. In worst cases it can cause seizures, organ failure or even death.
YOU’VE HEARD THAT YOU SHOULD DRINK EIGHT GLASSES OF WATER A DAY, BUT FOR SOME PEOPLE, THAT’S TOO MUCH
With the consummation of foods with high amounts of water such as fruits and vegetables you are consuming 20-30% of your daily water intake. This recommendation can fluctuate based on your gender, diet, environment, altitude, health, age and fitness level.
  • The man’s body is in fact designed to consume more water than the woman’s body, that’s why it is recommended for men to drink more water than women. An average adult man’s body is 60-65% water, while on the other hand average adult woman’s body is 55-60% water. The larger muscle tissue in men’s body contains more water than fat tissue.
  • When you are implementing high sugar and protein diets, your body needs more water in order to rarefy the sodium and sugar in your blood, which will allow you to absorb it in your bloodstream. Coffee, tea, soda and fruit juice are promoting dehydration.
  • If the weather is hot your body will sweat more in order to keep you cool. Your body will require more water for maintaining hydration.
  • When you are on higher altitudes you will be affected from lower air pressure and lower humidity, which can lead in a quicker evaporation of moisture from your organism.
  • Water is helpful for removing the toxins from your body. The people with a poor health are bolstered to consume more water as a result.
  • The people who are active are drinking more water in order to compensate the water lost through sweating.
HOW DO YOU KNOW IF YOU ARE DRINKING THE RIGHT AMOUNT OF WATER AND WHAT CAN YOU DO ABOUT IT?
  1. Take a closer look of the color of your urine and its amount. If its amount and color are clear, you are hydrated.
  2. If you are feeling thirsty after waking up, it means you are not hydrated.
  3. Avoid beverages which are including more than 5 grams of sugar per eight ounces. Drink low sugar drinks and avoid the flavored water and sport drinks.
  4. If your body consumes large amount of water quickly, it will stimulate the max volume reaction and will try to pee it all out!
WATER DOESN’T JUST QUENCH YOUR THIRST AND KEEP YOU HYDRATED.
When your body intakes the proper amount of water daily, you will have improved organ and skin health. Your skin will be finer, smoother and more radiant. You will eat less because we often think we are hungry when we are thirsty.
Source: fiitnessplus.com

The Real Cause Of Pain – How The Spine Is Connected With All Organs:

Often spine problems cause pain in completely different parts of the body. Then, we begin to treat other diseases, of course, to no avail.
Therefore, it’s necessary to pay special attention to the spine.
If you feel pain, you can determine from which part of the spine it comes, you can observe the anomalies, and thus point out the problems with certain organs.
This infographic will show you how the organs are connected with the spine.
According to osteopaths, about 70% of headaches originate from the spine.
Ringing in the ears, difficulty swallowing food, vision problems – all this can be due to a dysfunction intervertebral disc door.
If you’re experiencing hand pain and numb hands, check the neck part of your spine.
Problems with the chest part of the spine can lead to heart pain, stomach and intestine ache.
Problems with the lumbar part of your spine can affect, not only the pain in your lower back, but it can manifest itself as hip pain, thigh pain, it impairs the sensitivity of the legs, and affects walking.
Therefore, treating and strengthening the spine will help you get rid of problems with other organ.
Source: fiitnessplus.com

The Science Behind Burning Your Belly Fat

One of the most common questions I recieved was “How do I get rid of my belly fat?”. I will explain you the methods behind getting rid of that stubborn belly fat. I am going to try my best to provide you with as much information as possible.

What makes up belly fat?

Let’s first start by understanding what makes up belly fat. There are 3 layers to recognize:
1. Visceral belly fat which is also known as the deep fat. This lies around the organs under the abdominal muscles and can’t be pinched. The deep fat is rich in Beta-receptors, it has higher blood supply and it is easier to burn.
It is important to know that even if you’re thin you can still have too much visual fat. So to burn visceral belly fat you need to:
  • exercise regularly;
  • learn stress management;
  • reduce carbs to moderation.
2. Superficial subcutaneous belly fat which hangs over your waistline and this can be pinched. This fat layer is rich in Alpha-receptors, it has lower blood supply and it is harder to burn. This is the fat most of us are concerned because we can visualy see it hanging over our waistline.
To burn subcutaneous belly fatyou need to:
  • exercise regularly;
  • learn stress management;
  • reduce carbs to low levels and choose the right carbs.
3. Deep subcutaneous belly fat which is a hybrid of both layers above.
There are 2 enzymes which are responsible for holding on to fat and also burning it. They are:
  • lipoprotein lipase (LPL) which is responsible for fat storage;
  • hormone-sensitive lipase (HSL) which is involved in fat release (what we want);

What are the hormones that trigger belly fat?

So to beat belly fat it’s not just about creating calorie deficit, it is a combination of calorie deficit with hormone balance. The main hormones that impact the LPL activity are your insuline and your cortisol. INSULIN + CORTISON = BALLY FAT BULLIES!

How does insulin couse us belly fat?

When it comes to the brain, muscles and liver you want the body to be insulin sensitive and not resistance. Being insulin resistance in these areas make a person unable to burn fat and sugar or to fill satisfied after eating. This is why many overweight people who are insulin resistance in these tissues tend to overeat because they are hungry all the time.

How does cortisol couse us belly fats?

Excess cortisol in our body can drive us to eat more of the wrong foods more often which means higher daily calorie intake and fat gain. This also causes smaller, immature fat cells to became larger, mature fat cells which is not a good thing when you are trying to burn belly fat.
In order to burn fat we need to make sure that these hormones are well balanced in our body.

Dieting doesn’t help to beat belly fat

Lt’s just start by making it clear that diet don’t work. “Dieting” makes belly fat fatter. The common “eat less, exercise more” approach is only a short term success. This approach accomplishes the calorie deficit but makes the hormone balance worse.
Remember: BURN BELLY FAT = CALORIE DEFICIT + BALANCED HORMONES.
Just think at insulin as a starch and sugar hormone and cortisol as a sleep and stress hormone. I am sure you have heard about the low carb and high protein approach to reduce belly fat. This would work. However, a diet too low in carbs (which can cause low blood sugar) stresses the body and raises cortisol levels. But choosing the right carbs (which are lower in glicemic load) can help with belly fat and also to reduce weight gain overall.
So apply this thing on a combination of protein and vegetables as they help to suppress hunger with minimal insulin production. This results in fewer calories consumed and a good hormone balance. Here you can find a comprehensive list of glicemic load in foods.
While dealing with cortisol hormone, sleep and stress management is essential. Aim for a good 7 to 8 hours of sleep every night and practicing meditation or calming exercises would help as well.

Belly fat meal plans

1. Eat less, exercise less
You have here a 3-2-1 plan:
  • 3 meals a day;
  • 2 of these meals should be mostly protein and fiber with less starch;
  • 1 meal in a day should have havier starch (post-workout meal).
This 3-2-1 approach works well for those of you who are not heavy exercisers. I would say if you train 3 times or less in a week or you perform gentle light exercises.
2. Eat more, exercise more.
You have here a 3-2-2 plan which is for those of you who exercise regularly:
  • 3 meals per day;
  • 2 snacks per day;
  • double the starch intake one meal per day (post-workout meal).
Both these methods generate low calorie intake and naturally reduce starch intake in a way that provides enough fuel to keep hunger, energy and cravings stable but not enough to slow fat loss.

 Learn how to assess your progress

How do you know if you are successful in a plan to reduce belly fat? Well again, you will need to check both calorie deficit and hormone balance.
Assess for hormone balance, on a scale from 1 to 10 (10 beeing high and 1 beeing low):
  • hunger and cravings < 5;
  • energy level > 6;
Do these assessments at the end of each week and if your hunger and cravings are lesser than 5 with your energy level more than 6, it means that your hormone balance is good.
Assess for body shape using the waist to hip ratio. So take your waist measurements and divide it with the hip measurement. For women, these ratio should be about 0.7 and for men the optimal number is 0.77. Always keep it below 0.8 for a healthy waistline.
I hope this post has helped you out to understand the causes of belly fat and steps to burn it. Feel free to share it with your friends or comment below.
Source: fiitnessplus.com

Sunday, May 17, 2015

DO SORE MUSCLES MEAN A GOOD WORKOUT?

You do a heavy arm workout. You put yourself through some serious training and can barely move your arms when you are finished. However, you wake up over the next few days and are amazed that you aren’t really that sore. This must mean you didn’t get a good workout in, right? WRONG. The whole “No Pain, No Gain” mantra is a crock of BS.
You do not need to get sore in order to build muscle. Muscle soreness, known as delayed onset muscle soreness (DOMS), is not an indicator of a successful workout. All soreness means is that your muscle tissue is still inflamed and has not fully recovered. When you train, your muscles are literally tearing themselves apart, causing micro trauma damage. This is a good thing and this is how you grow. The body is amazing at healing itself and will eventually fully recover from this. However, it takes time for your body to recover and this is why you may feel soreness.
It’s usually the beginners that get the most sore or those people who continually take days off from exercise and start up again. Beginners usually get sore because they are putting their body through something it isn’t used to by working out. You also must factor in poor recovery abilities. Generally, beginners aren’t used to proper muscular recovery. Their muscles are adapting to the stress placed on it when exercising and during recovery. In addition, people who train on and off for weeks or months at a time may experience more soreness since their bodies aren’t fully adapted to constant exercise and tension. Even advanced lifters can get sore, even though it’s not as common. You are more likely to get sore if you change up your routine and intensity.
The only way to get stronger and to build more muscle is through progressive overload training. You need to either lift more weight, perform more repetitions, or complete a set workload in less time. This may get you sore because you are changing your routine. Remember, it’s not the soreness that’s the indicator that got you a good workout. It’s the fact that you changed something.
You must remember that you shouldn’t train an overly sore muscle. If your muscle is sore to the touch or the soreness limits your range of motion, it’s best to give your muscles at least another day of rest. You could do some light aerobic activity and stretching and maybe even light lifting. This can help alleviate some of the soreness by stimulating bloodflow through the muscles, which removes waste products to help with recovery.
Source: fiitnessplus.com

SPRINTING VS. JOGGING- THE GREAT DEBATE


SPRINTING VS. JOGGING, WHICH IS BETTER?

This question has been asked among fitness enthusiasts for decades. Now it’s time to answer the question and truly end this great debate.
If you’ve been doing a lot of jogging or low-intensity running and haven’t noticed a real change in your physique, you may be doing it all wrong. Most long distance runners are not really lean and have higher body fat percentages than you may think. In contrast, look at a sprinter, who is lean and muscular with very little body fat. Take a look at professional sprinter Harry Aikines-Aryeetey vs. Kenenisa Bekele, one of the best long-distance runners in the world (both pictured above). These guys are both at the top of their respective sports. Who has the more impressive physique? 99.9% of people would have to agree that Aikines-Aryeetey blows him away. That’s why they truly say a picture says a thousand words.
WHY IS THERE SUCH A DIFFERENCE IN THEIR PHYSIQUES? ONE SPRINTS. ONE RUNS. IT’S THAT SIMPLE.
Sprinters maximally contract their muscles, which requires a lot more work from their bodies than a slow, staggered, constant run. In addition, testosterone and growth hormones are released in greater amounts with short maximal energy bursts. These hormones are anabolic in nature, meaning they build the body up. That’s where the term “bodybuilding” essentially originates from. On the contrary, running for long periods of time releases cortisol, a catabolic hormone, meaning it breaks the body down. This is associated with muscle wasting, and over time, can actually break the body down. Sprinters use primarily fast twitch muscle fibers, which are thicker than slow twitch muscle fibers and continually grow in size with the right training. With sprinters, it’s all about power and high energy output for short duration of time. Long distance runners do not require great strength as their events rely more heavily on endurance.
Jogging is not a natural exercise. Think about it like this: no other animal in nature jogs. Animals either walk wherever they go or sprint as fast as they can when they are hunting or being hunted. Even think about our anthropological history. We were meant to move quickly to catch our food during the caveman days. They didn’t just jog continuously for minutes or hours on end to catch their prey.
Sprinting will reduce body fat and strengthen you more than long distance running due to the maximal recruitment of muscle.
Sprinting activates more human growth hormone and testosterone and strengthens your skeletal muscles. The benefits of sprinting are endless.
Let’s even look at a chicken for example. Have you ever heard of the expression “chicken legs”? A chicken has a big upper body but its lower body is tiny. A chicken’s legs are primarily made up of slow twitch muscles (dark meat) because a chicken is on its feet most of the day. However, whenever a chicken occasionally flies, it’s usually in short bursts that require the use of its upper body (white meat).
Source: fiitnessplus.com

Friday, May 15, 2015

MUSCLE SORENESS

Muscle soreness is probably the most debated topic in sports with or without weights. It manifests as a burning sensation, tightening pain and more or less unpleasant as soon as you move them the next morning.
Let’s try to reach the objective here.
Muscle soreness is, as I said, the feeling of pain that occurs after about 8 hours of forcing your muscles to the limit. Until recently, studies of fitness have claimed that muscle soreness occurs due to an accumulation of lactic acid in the muscles during exercise. The latest study has come to refute this. The main reason for developing muscle soreness according to recent studies is that lactic acid is washed out at a rate of over 90% in the first hour of training. Also regarded as a valid explanation, is the appearance of microcellular muscle tears. This micro-trauma and oxidative stress are caused by free radicals produced during exercise effects on the muscle and connective tissue. Thus, once the nerve receptors have recovered there is a feeling of pain or muscle soreness. It occurs around 8 hours after the exercise, with the pain at its peak somewhere between 1 to 3 days and disappears completely after about 5 to 7 days, depending on rest and exercise intensity.
So the real reason for the appearance of muscle fever is not really known, but recent studies offer the most plausible explanation given above.
How do we train with muscle soreness? There are also some controversial theories such as “habit cures habit” that is partially true. In no way should you complete the next workout with immense power, especially when the muscles have been affected by muscle fever. Choose a workout to work other muscle groups, or complete a circuit-type training with less intensity on the affected muscle groups.
Muscle soreness is a gauge of the effectiveness of training. In general, you can use muscle soreness as an indicator of the effectiveness of training, but nothing is set in stone. It is not necessary to reach to the level of muscle soreness in order for an exercise to be effective. This is a genetic predisposition and pain tolerance of each individual. Overall, intense muscle soreness may be an indicative of a physically powerful workout too great for the muscle groups and a lack of muscle soreness may be evidence of a not so effective workout. Slight muscle soreness means a good workout. Again, these rules are not set in stone. Strength, appearance or absence of muscle fever varies from person to person.
How do you prevent muscle soreness or make it go away more rapidly?
The cure for muscle soreness is relatively simple. If you gradually increase the strength and endurance of your muscles and you stretch and warm up properly before the activity you will be engaging in, they will not get as sore and a cooling down session / stretching after training is just as important. Adding a good ratio of carbohydrates and protein, eating correctly and getting a good night’s sleep will help to rebuild those muscles after training. Taking nutritional supplements and antioxidants in the diet is also a good measure. To speed up the passage of fever, besides a good diet and exercising properly is to have the sore muscles massaged followed by a warm bath in sea salt. Inflammatory pills or other medication is contraindicated except for aspirin.
Source: fiitnessplus.com

Wednesday, May 13, 2015

THE BEST MUSCLE BUILDING FOODS

HERE ARE THE BEST MUSCLE BUILDING FOODS TO MAXIMIZE MUSCLE GROWTH AND KEEP YOURSELF LOOKING LEAN.

EGGS

Eggs are the best protein food that you can get. It has the highest biological value (94%) of any food, which is a measure of the protein quality and how much of the body uses that protein to support growth. This provides the most amino acids for growth and tissue maintenance than any other food. A significant part of the egg’s protein comes from the yolk. Therefore, you should not shy away from the saturated fat in the egg yolk because this will help increase testosterone levels, which is a precursor for muscle growth. Eggs contain around 6 grams of high quality protein. Eggs are also rich in many essential vitamins and contain all eight essential amino acids that are needed for proper muscle growth and recovery.

FISH

Fish contains incredible amounts of protein, practically no carbs and healthy fats and omegas. Stick with eating cold water fish (salmon, trout, sardines, etc) because they provide the most Omega 3 fatty acids, which helps fight muscle inflammation so your body won’t feel as sore the next morning (and thus you can workout more effectively and won’t over strain).

POULTRY

Poultry, such as chicken or turkey, is a high protein food with little fat. It has a high biological value (around 80%) and relatively inexpensive to buy compared to fish.

KIDNEY BEANS

Beans provide a high amount of protein (14 grams per cup), little fat and possess a lot of fiber to go along with it. Many diets, especially body building diets, fail to consume the proper amount of fiber. Beans have 11 grams of fiber per cup. In addition, beans have a good amount of carbohydrates (around 40 grams per cup), which is an important muscle-building ingredient.

COTTAGE CHEESE

Cottage cheese is the ideal food for getting casein protein, a slow-digesting protein. Casein protein stays in your system for hours and gives you a constant supply of protein, as opposed to whey protein that is used in the body instantly. Casein protein is best for sleeping hours, which is the time your body is deprived of protein. When you sleep, your body enters a catabolic phase. Yes…even when you sleep you burn energy. Respiration, dreaming, and reparation require energy. It needs to get the energy stores from somewhere. Anytime you go more than 4 hours without eating, your body turns to its muscle stores, breaking it down so it can use that as its readily available energy. You want to avoid this at all costs. Cottage cheese is filled with casein protein, which is a very slow digesting protein that will keep your muscles supplied with protein all throughout the night and prevent this catabolic state. Furthermore, cottage cheese has an extremely high biological value (around 85%) that is ideal for muscle growth. If you eat cottage cheese before you go to bed then stick with consuming low-fat cottage cheese to avoid storing fat overnight.
Source: fiitnessplus.com