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5 ways to build lean muscle 

 

1. Use compound exercises that utilize more than one muscle group. Full-body moves like tricep dips, burpees, and bicycle ab crunches are great examples.

2. The faster your muscles work, the greater the results. Research has shown that one rep per two seconds is three times more effective than one rep per four seconds.

3. Keep going until your muscles are totally fatigued. Do the same exercises until you cannot physically do another rep.

4. Change it up. A good muscle building routine is lifting three days a week with rest days in between.

5. Resist the urge to rest in between sets. Rest periods should be about a minute or less.

 

Best drinks for before and after a workout 



1. Water - Pretty obvious. What may not be is that sometimes we are dehydrated before we even begin to work out. A study of a group of NFL prospects has found that 98% of them were dehydrated the morning of their workout! Experts say you should drink at least two to two-and-a-half 8-ounce glasses up to two hours before your workout, one 8-ounce glass 15 minutes before, and one 8-ounce glass every 15 minutes during your workout.

2. Coffee - A little surprising but a study has shown that that a little dose of caffeine can help increase endurance, boost your workout, and even help relieve post-workout soreness. Plus, caffeine can reduce your perception of pain and exertion.

3. Sports Drink -  You really need a sports drink to replenish your fluids after an intense, sweaty workout. A sports drink will help your body gain back lost carbohydrates and electrolytes; plus, the sodium in it makes you thirstier, and the combination of glucose and salt helps your body absorb water and hydrate faster.

4. Coconut Water - Some studies have shown that coconut water may rehydrate you better than water or sports drinks — but you have to drink a lot more of it to get the same results as drinking water. And while most tout the huge amount of potassium in coconut water, it’s lacking in sodium and carbohydrates, two other essential nutrients that need to be replenished post-workout.

5. Cherry Juice - Not the cocktail! A study has shown that runners who regularly drank cherry juice before and after a workout had faster muscle recovery. The antioxidants in cherries, namely the flavanoids and anthyocyaninsM, can alleviate inflammation and swelling post-workout.

6. Chocolate Milk - There's a reason it's the drink of champions. Chocolate milk has the right amount of protein and carbohydrates to replenish tired muscles. A study from the American Journal of Clinical Nutrition found that milk-based protein promotes muscle protein synthesis better than soy-based protein. Plus, the amount of sugar and sodium in milk is just enough to boost insulin levels for the body to retain water and regain energy.

7. Beer - Suprisingly enough,  researchers in Spain have found that beer can rehydrate the body faster than a sports drink or water. Just like chocolate milk, beer has the right combination of carbs and protein to help the body recover faster and rehydrate faster. Plus, beer alleviates post-workout aches and pains.


Get the facts about BMI vs Body Fat Measurements 



YOU MAY BE FATTER THEN YOU REALIZE! 
BMI numbers actually understate how many people are obese. One common complaint about the use of Body Mass Index as a predictor of health is that it can overstate obesity; since the number is a factor only of weight and height, a very muscular athlete, for example, might inaccurately qualify as obese. But most people are not muscular athletes, and a new study in PloS One that compared X-ray fat measurements with participants' BMI numbers found that the formula actually understated how much fat they carried. Women were particularly prone to this misrepresentation. According to the researchers, BMI only identifies actually obese people as obese three-fifths of the time, and by a more accurate metric, a staggering 64% of American women should be classified as obese. It is therefore more accurate to participate in the industry golden standard of body fat measurement: Hydrostatic Weighing


FIVE SUPER FOODS YOU'RE NOT EATING BUT YOU SHOULD BE! 



1. Sardines: They are super high in Omega 3's, vitamin D, and very low in contaminants.

2. Quinoa: A grain that is higher in protein and fiber than rice. (my girlfriend loves Quinoa)

3. Swiss Chard: A vegetable loaded with vitamin K, calcium, and antioxidants.

4. Brussel Sprouts: Not the most popular vegetable but they are filled with nutrients.

5. Adzuki Beans: They have more protein and fiber than most beans and have the lowest levels of fat of most other beans.They're also loaded with potassium and zing amongst others.

Make sure to pick these super foods up when you're at the grocery store today! - Felipe

NUTRIENT TIMING 

 

Why?

Boosting performance may be as simple as changing when you eat. The primary goal of sport nutrition is to enhance optimal performance. By increasing the availability of muscle glycogen (stored carbohydrate) before, during, and after activity, you will be able to sustain the intensity of the activity as well as facilitate recovery from each training session.

 

What should you eat pre-exercise?

  • Eat a small meal about 2-3 hours before exercise or competition.
  • Consume foods that are high in carbohydrates and low in fat.
  • Drink a carbohydrate beverage or small snack consisting of 10–30% carbohydrate an hour before exercise.
  • Avoid eating foods high in sugar (candy, syrups, soft drinks), which provide an initial rush of energy followed by a crash that leaves you feeling sleepy.
  • Each has individual food preferences, so encourage them to experiment with different food combinations to find the right mix.

What should you eat during exercise?

  • Typically there is enough energy stored in the muscles to fuel workouts lasting between 60 and 90 minutes.
  • During prolonged or strenuous exercise sessions over 90 minutes in duration, eat or drink carbohydrates at regular intervals throughout the session.
  • Drink 8 ounces (1 cup) of a sports drink containing a 6–10% carbohydrate concentration every 15–20 minutes.

 

What should you eat post-exercise?

  • Don’t have them wait to eat. Refueling within the first 2–3 hours after exercise is crucial for fast recovery.
  • The athlete should drink a high carbohydrate beverage (10–30% carbohydrate concentration) immediately following a workout.
  • Liquids are absorbed very quickly and help with optimal rehydration.
  • Make sure the athlete eats a well-balanced, high-carbohydrate meal and drinks plenty of fluids, especially within the first 2-3 hours following the exercise session.

 Practical Application

  • For optimal glycogen resynthesis,  follow these carbohydrate intake guidelines during the 20 hours following a workout:
  • Immediately after exercise (15–30 minutes): 75–100 grams of carbohydrate
  • Within the next 2–3 hours after exercise: 100 grams of carbohydrate
  • Every 4 hours thereafter: 100 grams of carbohydrate
  • In practical terms, 75–100 grams of carbohydrate is equivalent to eating:
    • A banana and a bagel
    • 1⁄2 cup of raisins and a slice of bread
    • 2 cups of orange juice and a cup of yogurt

 

Nutrient Update: Although this article’s original focus was on glycogen and hydration, it’s important to recognize the value of adding protein to your meals. Chocolate milk is one popular example of a protein/carbohydrate beverage used for recovery.

"The National Strength and Conditioning Association recommends you consume 1.5 to 2.0 g/kg of body weight of protein to ensure adequate protein intake. If your involved in moderate amounts of intense training (2 – 3 times per week for 30 – 45 minutes per session) should consume levels at the lower end of this range (110 – 130 grams/day for a 75kg athlete) while those involved in high volume intense training should consume levels at the upper end of this range (130– 150 grams/day for a 75kg person).