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Ryan Bucki, ISSA-CFT

9 Motivational Tactics To Improve Your Training

Tactics to Improve Your Training[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_column_text css=”.vc_custom_1509562444139{padding-bottom: 20px !important;}”]

Set Goals

  1. Write down your goals. Place them somewhere so they hit you in the face – reminders in your phone, on your bathroom mirror, etc. Have a nutrition based goal? Place your goal sheet in the kitchen so you see it when you are cooking or grabbing that extra snack before bedtime that isn’t necessary.
  2. Set a date. You have to set a time table on when your goal needs to be accomplished. Your goal cannot be achieved “whenever it happens.” A firm date is required.
  3. It has to be YOUR goal. Seems obvious but if you are chasing down a goal that someone else wants you to achieve then you are not going to have the passion and desire to push through the difficult and challenging times as you are striving to reach the goal.​

Re-access Your Goals on a Weekly or Monthly Basis

You have to hold yourself accountable if things aren’t going well or if they need to be adjusted. Life happens. Jobs get in the way, kids get sick, you have inconsistent sleep, travel and the list goes on. It happens. Make program adjustments and continue toward your goal. “Small” victories are victories. They are worth celebrating on your journey toward your goal. Reward yourself on your path to a better you.

Train with a Partner Who is Motivated

[/vc_column_text][vc_row_inner equal_height=”yes” content_placement=”middle” column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/2″ column_border_width=”none” column_border_style=”solid”][vc_column_text]A kick ass training partner can be a gains changer. Don’t just train with your “buddy” to be nice, you need someone to push you. You need to hold each other accountable. Partners can assist by informing you when your technique is starting to regress that you weren’t aware of.

They provide you with a spotter when you are trying to hit a big lift (which will happen more often when you start following these steps). You can learn from each other in a variety of ways with nutrition and mobility to assist recovery to a training idea sounding board to bounce ideas off of.[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/2″ column_border_width=”none” column_border_style=”solid”][image_with_animation image_url=”3362″ alignment=”center” animation=”Fade In” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1509562932738{padding-bottom: 20px !important;}”]

Do Not Be Afraid to Change Your Training Routine

So many people get in the habit of doing the same routine week after week, day after day. Variety is very important for long term success of improving your physical strength and overall health. It keeps you from getting bored with your training.

Monotony at the gym leads to lack of focus, which leads to lack of enjoyment and thus inconsistent gains. Ever add elastic resistance bands to the barbell when squatting, benching or pulling from the floor? How about interval sprints before an upper body lift? How about barefoot squats and deadlifts? Do kettlebell getups for a few minutes each side for a warmup to really activate your entire body. Finish a workout with 5 minutes of power yoga. You get the idea. Vanilla flavored training programs can produce great results when done with great effort, but adding in some creativity makes training more enjoyable.

Your “gym time” should be “YOU time”. It’s not often during the daily grind of school work, kids, jobs, cleaning the house, getting groceries and all the other errands that we have in life that we control exactly what we want to do. Your gym time should leave you refreshed and energized.

Keep a Training Journal

[/vc_column_text][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” centered_text=”true” background_color_opacity=”1″ width=”1/3″ column_border_width=”none” column_border_style=”solid”][image_with_animation image_url=”3363″ alignment=”center” animation=”Fade In” box_shadow=”none” max_width=”100%”][nectar_btn size=”medium” button_style=”regular” button_color_2=”Accent-Color” icon_family=”fontawesome” url=”https://www.amazon.com/BODYMINDER-Workout-Exercise-Journal-Fitness/dp/0963796844/ref=as_sl_pc_qf_sp_asin_til?tag=fitneinfor-20&linkCode=w00&linkId=565c8dfa290eeae6fb29dbb975507936&creativeASIN=0963796844″ text=”Click for Lowest Price” icon_fontawesome=”fa fa-share” margin_top=”20″][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”2/3″ column_border_width=”none” column_border_style=”solid”][vc_column_text]It doesn’t have to be every day, but you need something to look back on so three months or a year from now you are able to see where you started. Was there progress? Did you get stronger? Did you lose weight? Did you gain lean body mass? How would you know if your current program is working if you don’t keep track? Keep track of the data that is important to you. It should also be in line with what your goals are.

Example: If your goal is to improve your back squat from 250 pounds to 300 pounds while maintaining your current body fat levels in six months, then your journal should keep track of every squat session sets/reps/intensity and check body composition one time a month.​

It can be that simple, it doesn’t need to be a time intensive part of your day. Keeping a journal makes the process rewarding for you as you evaluate your progress toward your goal of dominating the world with fitness achievements.[/vc_column_text][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1509565202057{padding-bottom: 20px !important;}”]

Take Pre/Post Photos or Performance Measures

[/vc_column_text][vc_row_inner equal_height=”yes” content_placement=”middle” column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/2″ column_border_width=”none” column_border_style=”solid”][vc_column_text]Photo Shoot – Are you disappointed by your body weight? Can’t fit into the clothes from last summer? Want to get your body back after having kids? Disgusted with your strength levels? Guys, do you have a boiler that never existed 10 years ago? These would all be possible reasons to take some photos and motivate yourself. An honest self-assessment of front, side and back photos. No sucking in allowed! “Before” are the photos for motivation when you start. “After” are the photos that make all the sweat and sacrifice worth it.

Performance Tests – If you are focused on improving your strength levels, fitness levels, 10k time, core strength or mobility then try these tests—Take circumference measurements of upper arm, chest, hips, waist, thigh and calves. Broad Jump or Vertical Jump to measure your lower body power. Plank holds for time. Farmers Walks with dumbbells where the total weight matches your bodyweight and see how long you can walk.[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/2″ column_border_width=”none” column_border_style=”solid”][image_with_animation image_url=”3365″ alignment=”center” animation=”Fade In” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text]

Place “Exercise Time” In Your Weekly Schedule​

Schedule it, just as you would for work, kids and errands….and stick to it. If you had a meeting scheduled with your boss would you skip it just because you didn’t feel like attending? Make it routine, make it a habit. Long term success won’t happen if you only workout when everything “feels great”. If it isn’t scheduled then other things during your day will pull you away from having your “YOU time”.​

Join Exercise and Fitness Newsletters

Receiving information consistently that discusses topics that are related to your goals can help keep your eye on the prize. Automate it so you get daily or weekly motivational tips sent to you, whatever you need to be successful. It will help you educate yourself in the area of your focus and give you training tips to add to your workouts for continued gains.​

Rest

WHAT? That’s right, beating a dead horse will not make it come back to life. When your body is fatigued you need to rest to allow your tissues and muscles to recover, rebuild and get stronger. How much rest? Everyone is different, based on your training experience and age. Listen to your body, maybe take a weekend or possibly an entire week? On “rest days”, eat healthy get good sleep and you won’t miss a beat. It will pay off in the long term.​

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Alcohol’s Negative Impact On Your Gains

Alcohol's Negative Impact on Your Gains[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_column_text css=”.vc_custom_1509561361357{padding-bottom: 20px !important;}”]

I can make anybody pretty
I can make you believe any lie
I can make you pick a fight
With somebody twice
Your size….
Brad Paisley

Alcohol. Yes, a majority of living, breathing human beings enjoy a glass of their favorite cold beverage every now and then, and even more-so on weekends.

Alcohol allows us to relax, forget our troubles, and enjoy the moment. I am sure it comes to no surprise to many of you, however, that our muscles do not enjoy that moment. Our muscles want to grow. They want to be bigger. They want to make sure that when you pick that fight, that person won’t be twice your size.

[/vc_column_text][vc_row_inner equal_height=”yes” content_placement=”middle” column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/2″ column_border_width=”none” column_border_style=”solid”][vc_column_text]For a majority of people, the consumption of alcohol begins in your late teens into your collegiate years. This is the time when many of us discover a weight room. This is a time for our muscles to develop and for use to become a larger than life version of ourselves.

However, socially drinking every weekend and binge drinking on weekends prohibits our muscles from developing into the spectacle we all strive for.

Why is that? What does alcohol have a negative effect on muscle development. Why do we gain weight when we drink? Why do we become fat? These are all questions I set out to find the answers too. Some of the facts might surprise you, but nonetheless they are interesting points to keep in mind when you decide to hit the bottle.[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/2″ column_border_width=”none” column_border_style=”solid”][image_with_animation image_url=”3356″ alignment=”center” animation=”Fade In” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1509561486817{padding-bottom: 20px !important;}”]This article is not meant to be prude by telling you not to lift and drink. We’d much rather you lift and drink than drink and drive. Fact. What we want to accomplish with this article is to educate you more on the effects alcohol has on you and your goals of gaining size in the gym.

Alcohol has two major effects on your body. The first is the effect it has on weight management. This can be a combination of your metabolism and your caloric intake. We will address both in a moment. The other is the effect it has on muscle development. The combination of these two effects can make for an unhealthy person, and ruin your goals of gains in the gym.

Weight Management

Alcohol has two major effects when it comes to your weight: your metabolism and your caloric intake. Many people assume just because you drink you are bound to gain weight. This is not entirely true; however, statistics show this is the case more often than not. Let us discuss the facts regarding alcohol and the effect it has on your weight management.

Metabolism

If I took a poll of 50 college students and asked them what they thought alcohol does to their metabolism I would bet a solid hundred dollar bill the majority of them would say it slows down your metabolism. One might think that given the fact that many of the people we associate with who drink in large amounts tend to be overweight and out-of-shape. The fact is alcohol does not slow down your metabolism, it just changes the way your body burns calories.

Alcohol is considered an empty calorie. This means there is no nutritional value in an alcoholic beverage, but there is approximately seven calories per gram of alcohol. You body has made a decision that it would like to burn all these calories from alcohol before it starts on the other calories and fats in your system.[/vc_column_text][vc_column_text css=”.vc_custom_1509561506933{padding-bottom: 20px !important;padding-left: 40px !important;}”]EXAMPLE: You eat a cheeseburger basket with fries and have four PBRs. Your body will burn the calories from the PBR before it changes its attention to the calories, fats, and carbohydrates of your burger basket.[/vc_column_text][vc_column_text css=”.vc_custom_1509561525475{padding-bottom: 20px !important;}”]So your overall metabolism doesn’t slow down, but the way your body metabolizes fats do. According to the Clinical Journal of Clinical Nutrition if you consume approximately two drinks, your body’s fat metabolism slows down by roughly 73%. That’s because your body is working on metabolizing the calories from those two drinks before anything else. Alcohol is not a fat gainer, but more-so a fat suppressor.

Caloric Intake

The second part of weight management comes in the form of caloric intake. One either over indulges when it comes to calories when drinking or they severely under indulge. I have experienced both of these before.

If you think about the nights where you’ve went out and hung one on, and you get in late at night, the first thing you typically do is head straight to the refrigerator, right? Think about all that alcohol you just drank. Think about that food you ate PRIOR to drinking all this alcohol. You body is working so hard to burn the calories from the alcohol that it still has not gotten to your meal from earlier in the night. Now you’re going to stuff your face at 2am in the morning and add even more calories, fats and carbohydrates to your body.[/vc_column_text][vc_row_inner equal_height=”yes” content_placement=”middle” column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/2″ column_border_width=”none” column_border_style=”solid”][image_with_animation image_url=”3357″ alignment=”center” animation=”Fade In” box_shadow=”none” max_width=”100%”][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/2″ column_border_width=”none” column_border_style=”solid”][vc_column_text]More often than not people will over consume calories on days that they drink. It’s not too often you don’t feel starving at the end of the night after a night of drinking. A study by the National Institute of Alcohol Abuse and Alcoholismrevealed that men consume, on average, 168 more calories per day when they have at least one alcoholic beverage than when they don’t. There are 3,500 calories in one pound of fat. If you do the math and you drink, on average, four nights a week that would be about 35,000 extra calories which would be about 10 pounds gained.

The other flip of the coin is that you don’t eat enough when drinking. I have been there too. Going all day without eating and only drinking. Just as bad is waking up with a hangover and skipping every meal because you don’t feel good. Not getting the calories your body needs will adversely effect your gains.[/vc_column_text][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1509561670867{padding-bottom: 20px !important;}”]The type of alcohol you choose to drink has a huge barring on your eating habits. Beer, for instance, is bitter and releases GLP-1 which is a hunger suppressant. So when you drink beer, research shows, you consume less food than you would with red wine or mix drinks. Red wine contains histamine which increases your appetite. There is more science here but we won’t get into it.[/vc_column_text][vc_column_text css=”.vc_custom_1509561640526{padding-bottom: 20px !important;padding-left: 40px !important;}”]Beer/White Wine < Red Wine < Mix Drinks[/vc_column_text][vc_column_text]The combination of your body’s metabolism burning fat slower, and you over indulging while drinking will cause you to gain weight, even get fat. Even under eating will cause your muscles to shrink as they are not getting the proteins and carbohydrates they need. If you must indulge while you drink pick something high in protein and low in carbohydrates and fats. This will reward your muscles with the protein needed but not store the fat and carbohydrates while your body is too busy burning the calories from alcohol.

Muscle Development

Alcohol effects your muscle development in many different ways. We intentionally told you about some when it comes to your caloric intake above. Other ways in which your muscle development in halted is that alcohol decreases protein synthesis, decreases your body’s production of testosterone and human growth hormone.

Protein Synthesis

[/vc_column_text][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/2″ column_border_width=”none” column_border_style=”solid”][vc_column_text]It is important to understand what protein synthesis is. Protein synthesis is a vital part of muscle recovery, which leads to building muscle and mass. Protein synthesis, by definition, is the process that takes place in your body where protein is turned into muscle.

Protein synthesis occurs when your muscles experience micro tears from training. These micro tears are then repaired through protein synthesis which leads to muscle building. Protein synthesis can be lowered in your body by as much as 20% due to alcohol by three main reasons: dehydration, lack of nutrients, and lowering of your body’s testosterone levels.

Alcohol is a diuretic which means it causes dehydration. When you drink you become dehydrated. Having your muscles hydrated is a vital part of protein synthesis and muscle building. During drinking your muscles begin to lose the water levels in your muscles to hydrate the rest of your body. This makes it much more difficult for protein synthesis to occur and for your muscles to build.[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/2″ column_border_width=”none” column_border_style=”solid”][image_with_animation image_url=”3358″ alignment=”center” animation=”Fade In” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1509561789195{padding-bottom: 20px !important;}”]Alcohol has a negative impact on your body because it blocks nutrient absorption. Your body, and your muscles, need nutrients to stay healthy. Your muscles need nutrients to perform protein synthesis. Important nutrients like calcium, iron, magnesium and potassium are blocked from being absorbed. These nutrients are key to muscle contraction, recovery and growth.

Lowers Testosterone Levels

Contrary to popular belief when you get drunk you are not untouchable. In fact, you become less of a man when you drink alcohol. Numerous studies have shown that at your most intoxicated state your testosterone can be lowered by 25%. Lower testosterone means lower protein synthesis. Testosterone is key to muscle building.[/vc_column_text][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/2″ column_border_width=”none” column_border_style=”solid”][vc_column_text]I think many people will agree with me that the more men drink the more frequent they put on their beer goggles. They are constantly on their phones, scrolling through their contacts to see who might be a good option for a booty call that night. But why? Didn’t I just say that drinking lowers your testosterone? So why would a man become more aroused when drinking?

When your testosterone levels start to dip due to alcohol consumption your body releases a hormone called luteinizing, or LH to attempt to raise your testosterone levels back up. LH does not actually raise your testosterone levels, but your body thinks it does, so it continues to release this into your system the more you drink.

LH is just as responsible for arousal as testosterone. So the more you drink, the lower your testosterone and the higher your LH thus making you horny. Men, this is where you should pay attention, just because you are in the mood for that kind of action, your testosterone level begs to differ. This is where many men suffer from WD. I will let you figure that out.[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/2″ column_border_width=”none” column_border_style=”solid”][image_with_animation image_url=”3359″ alignment=”center” animation=”Fade In” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text]The last thing to note is alcohol not only lowers testosterone, but studies have indicated that it actually raises the levels of estrogen in your body. You ever see a guy who drinks too much and starts to develop man boobs? Yep…this is why. You’ve been warned.

Lowers Growth Hormone

Growth hormone is essential to protein synthesis, thus essential to your gains. Maximum release of growth hormone occurs during sleep. Numerous studies have shown that consuming alcohol in large quantitates adversely effects your quality of sleep, thus reducing your growth hormone. Alcohol raises your adrenaline while reducing your melatonin giving you a lower quality of sleep and less release of growth hormone. Translations: you’re missing out on gains.

Tips to Live By

I am not saying in order to gain size you need to give up drinking. You don’t. You just need to be smart about what your drinking, when and how much if you really want to focus on those gains inside the weight room. Here are some valuable tips to consider when you go out for a night on the town:

  1. Drink Water
    Drink plenty of it before you go out. Drink water during your night of drinking. For every two drinks have a bottle of water. Before you go to bed make sure you drink at least three to four glasses of water. This will keep your muscles hydrated allowing protein synthesis to occur.
  2. ​Eat Proteins, Avoid Fats and Carbs
    Your body is going to metabolize the carbohydrates from the alcohol first you don’t want fat and carbs stored in your system. Eat a meal that has lean protein so your muscles can feed while you get tuned up.
  3. Don’t Over Drink
    Studies have shown that a method to drinking while not effecting your gains or your next day performance is to only consumer .5 grams of alcohol per ever 2.2 lbs. In a typical alcoholic beverage there are 14 grams of alcohol. So a 200 lb person could have about 3.25 drinks.
  4. Don’t Drink on Non-Training Days
    Drinking has an adverse effect on muscle recovery. If you trained hard in the morning you are going to do yourself a disservice by drinking that night while your muscles are trying to recover.
  5. Take A Multi-Vitamin Prior to Drinking
    Alcohol blocks nutrient absorption in the body. Take a multi-vitamin prior to going out so your body can absorb as many nutrients as they can.
  6. ​Eat A Big Breakfast
    Feed your muscles in the morning. They are hungry. Most people skip this meal after a night of drinking because they are hung over. Don’t do it. Your gains will suffer if you don’t eat.
  7. Take ZMA and Glutamine
    Take ZMA and glutamine once you wake up. The ZMA will help increase your testosterone levels back to normalcy and the glutamine will help decrease catabolism.

If you go big at night, just make damn sure you’re going bigger in the gym.

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EVL Nutrition BCAA Energy Review

EVL BCAA Energy Full Review[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” top_padding=”10″ overlay_strength=”0.3″ shape_divider_position=”bottom” bg_image_animation=”none”][vc_column centered_text=”true” column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_link_target=”_self” column_shadow=”none” column_border_radius=”none” width=”1/1″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_raw_html]JTNDYSUyMGhyZWYlM0QlMjJodHRwcyUzQSUyRiUyRmZpdG5lc3NpbmZvcm1hbnQuY29tJTJGcmVjb21tZW5kcyUyRmV2bC1udXRyaXRpb24tYmNhYS1lbmVyZ3ktYW1hem9uJTJGJTIyJTIwcmVsJTNEJTIybm9mb2xsb3clMjIlMjBjbGFzcyUzRCUyMm15QnV0dG9uJTIyJTNFQ0xJQ0slMjBIRVJFJTBBJTIwRk9SJTIwTE9XRVNUJTIwUFJJQ0UlMjAlM0UlM0UlM0MlMkZhJTNF[/vc_raw_html][vc_custom_heading text=”See Our Retailer Price Comparison Table” font_container=”tag:p|font_size:22px|text_align:center|color:%23f96566″ google_fonts=”font_family:Lato%3A100%2C100italic%2C300%2C300italic%2Cregular%2Citalic%2C700%2C700italic%2C900%2C900italic|font_style:900%20bold%20regular%3A900%3Anormal” link=”url:%23table|||”][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″ shape_divider_position=”bottom” bg_image_animation=”none”][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_link_target=”_self” column_shadow=”none” column_border_radius=”none” width=”1/1″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_custom_heading text=”Overview of EVL BCAA Energy” google_fonts=”font_family:Lato%3A100%2C100italic%2C300%2C300italic%2Cregular%2Citalic%2C700%2C700italic%2C900%2C900italic|font_style:900%20bold%20regular%3A900%3Anormal”][vc_column_text]A spin off of Optimum Nutrition’s Amino Energy, BCAA Energy from EVL Nutrition attempts to capitalize on the extreme sports marketing with their owner and CEO Mike Spinner (former BMX champion).

BCAA Energy by EVL Nutrition is one of my favorite amino drinks with the addition of caffeine (energy). It has a good profile, good effectiveness, great taste, great mixability, but the value for a higher amount of aminos isn’t quit there. If you’re looking for a straight amino supplement you might look elsewhere. If you want that added kick of energy with the benefit of aminos this is for you.[/vc_column_text][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″ shape_divider_position=”bottom” bg_image_animation=”none”][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_link_target=”_self” column_shadow=”none” column_border_radius=”none” width=”1/1″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_video link=”https://youtu.be/cLOhhKEBC7Y”][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” bg_color=”#2e2e2e” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″ shape_divider_position=”bottom” bg_image_animation=”none”][vc_column column_padding=”padding-5-percent” column_padding_position=”all” background_color=”#efefef” background_color_opacity=”1″ background_color_hover=”#ffffff” background_hover_color_opacity=”1″ column_link_target=”_self” column_shadow=”medium_depth” column_border_radius=”none” width=”1/1″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”2px” column_border_color=”#000000″ column_border_style=”solid” bg_image_animation=”none”][text-with-icon icon_type=”font_icon” icon=”icon-arrow-right” color=”Accent-Color”]

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[/fancy-ul][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″ shape_divider_position=”bottom” bg_image_animation=”none”][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_link_target=”_self” column_shadow=”none” column_border_radius=”none” width=”1/1″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_custom_heading text=”Testing Results and Ratings” google_fonts=”font_family:Lato%3A100%2C100italic%2C300%2C300italic%2Cregular%2Citalic%2C700%2C700italic%2C900%2C900italic|font_style:700%20bold%20regular%3A700%3Anormal”][vc_column_text]We reviewed EVL BCAA Energy on five categories. We first start by looking at it’s ingredient profile. This portion of the review looks at the amount of aminos used, as well as the kind of aminos, the ratio and other ingredients involved in the making of this BCAA powder.

We then look at effectiveness. A high BCAA product will be effective. This is generally an extension of the profile section. The higher quality ingredients used at proper dosages, the more effective that product will be.

Then we move into the taste of the different flavors we’ve tried. We grade each flavor separately and average the scores for their overall taste rating. We were able to test out the following flavors: Blue Raz, Cherry Limeade, Lemon Lime, Orange Dream, Peach Lemonade and Peach Mango.

Mixability refers to how well the powder mixes in 12oz of water. We use the shaker bottle test. This would be your typical Blender Bottle with the spiral chrome ball.

Finally, we talk about value. Value is the combination of profile, effectiveness, taste and mixability in relation to cost. Another part of value are the competitors and other versions of BCAA products on the market; both with and without caffeine.[/vc_column_text][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″ shape_divider_position=”bottom” bg_image_animation=”none”][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_link_target=”_self” column_shadow=”none” column_border_radius=”none” width=”1/1″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][divider line_type=”Full Width Line” line_thickness=”1″ divider_color=”default”][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” equal_height=”yes” content_placement=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″ shape_divider_position=”bottom” bg_image_animation=”none”][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_link_target=”_self” column_shadow=”none” column_border_radius=”none” width=”1/2″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_column_text]

Ingredients Profile

(7/10)[/vc_column_text][divider line_type=”No Line” custom_height=”20″][vc_column_text]BCAA Energy by EVL Nutrition uses the scientifically backed 2:1:1 ratio for their BCAA matrix. You get 5g of BCAA per serving (2 scoops).

In addition to the BCAAs you also get an extra kick with the added beta-alanine and caffeine. You get a little more caffeine per serving with this as you would with a cup of coffee so if you’re not a fan of coffee this is a good choice.

There is a nice addition of taurine with this product and some studies suggest that the mixture of taurine and caffeine help with your mental focus. The overall profile is good.[/vc_column_text][/vc_column][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_link_target=”_self” column_shadow=”none” column_border_radius=”none” width=”1/2″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][image_with_animation image_url=”3181″ alignment=”center” animation=”Fade In” border_radius=”none” box_shadow=”none” max_width=”100%”][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″ shape_divider_position=”bottom” bg_image_animation=”none”][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_link_target=”_self” column_shadow=”none” column_border_radius=”none” width=”1/1″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][divider line_type=”Full Width Line” line_thickness=”1″ divider_color=”default”][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″ shape_divider_position=”bottom” bg_image_animation=”none”][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_link_target=”_self” column_shadow=”none” column_border_radius=”none” width=”1/1″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_column_text]

Effectiveness

(9/10)[/vc_column_text][divider line_type=”No Line” custom_height=”20″][vc_column_text]Muscle fatigue and soreness does decrease with this product. I would drink it throughout the day as a coffee replacement (I don’t like coffee). The caffeine is a great addition to this product. You can feel the same kick you’d get from a cup of coffee with just one serving. This product does exactly what you’re looking for.[/vc_column_text][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″ shape_divider_position=”bottom” bg_image_animation=”none”][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_link_target=”_self” column_shadow=”none” column_border_radius=”none” width=”1/1″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][divider line_type=”Full Width Line” line_thickness=”1″ divider_color=”default”][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″ shape_divider_position=”bottom” bg_image_animation=”none”][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_link_target=”_self” column_shadow=”none” column_border_radius=”none” width=”1/1″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_column_text]

Taste

Blue Raz: (9/10) Cherry Limeade: (10/10) Lemon Lime: (5/10) Orange Dream: (10/10) Peach Lemonade: (6/10) Peach Mango: (6/10)[/vc_column_text][divider line_type=”No Line” custom_height=”20″][vc_column_text]The best thing about this product is the taste. My favorite flavors are Orange Dream and Cherry Limeade. Blu Raz is great too. Lemon Lime, Peach Lemonade and Peach Mango are OK, just nothing special in my eyes. The Peach Lemonade and Mango are more “peach” and not lemonade or mango. I have never really been a big fan of Lemon Lime and this holds true with EVL BCAA Energy.[/vc_column_text][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″ shape_divider_position=”bottom” bg_image_animation=”none”][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_link_target=”_self” column_shadow=”none” column_border_radius=”none” width=”1/1″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][divider line_type=”Full Width Line” line_thickness=”1″ divider_color=”default”][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″ shape_divider_position=”bottom” bg_image_animation=”none”][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_link_target=”_self” column_shadow=”none” column_border_radius=”none” width=”1/1″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_column_text]

Mixability

(9/10)[/vc_column_text][divider line_type=”No Line” custom_height=”20″][vc_column_text]Mixability is never an issue with this product. A couple shakes of a Blender Bottle and it is completely dissolved into the water. You could stir this into a drink with a spoon and it would mix just fine for you.[/vc_column_text][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″ shape_divider_position=”bottom” bg_image_animation=”none”][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_link_target=”_self” column_shadow=”none” column_border_radius=”none” width=”1/1″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][divider line_type=”Full Width Line” line_thickness=”1″ divider_color=”default”][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″ shape_divider_position=”bottom” bg_image_animation=”none”][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_link_target=”_self” column_shadow=”none” column_border_radius=”none” width=”1/1″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_column_text]

Value

(6.5/10)[/vc_column_text][divider line_type=”No Line” custom_height=”20″][vc_column_text]You will typically find about 30 servings (2 scoops = 1 serving) between $25 and $30. This is not bad. Studies have shown that you should take in about 9g of BCAA per 100 lbs of body weight. So for me I would need about 18g of BCAA which would be approximately 8 scoops of this to get my full dosage.

If you look at a product like Tri-PEP from Metabolic Nutrition you get 40 servings and 10g of BCAA per serving for the same price range as this. You do have to keep in mind that you get the addition of natural caffeine and beta-alanine with this so it can double as a pre-workout for those of you that are not used to a pre-workout.

Overall this product is good value for what you get, but if you want a more amino based product you should look elsewhere. Your best bet is to head over to our top amino acid supplements guide.[/vc_column_text][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″ shape_divider_position=”bottom” bg_image_animation=”none”][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_link_target=”_self” column_shadow=”none” column_border_radius=”none” width=”1/1″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_custom_heading text=”Available at these Fitness Informant approved retailers:” font_container=”tag:p|font_size:22px|text_align:center” google_fonts=”font_family:Lato%3A100%2C100italic%2C300%2C300italic%2Cregular%2Citalic%2C700%2C700italic%2C900%2C900italic|font_style:900%20bold%20regular%3A900%3Anormal” link=”|||” el_id=”table”][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″ shape_divider_position=”bottom” bg_image_animation=”none”][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color=”#efefef” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_link_target=”_self” column_shadow=”none” column_border_radius=”none” width=”1/1″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”2px” column_border_style=”solid” bg_image_animation=”none”][tabbed_section style=”default” alignment=”left” spacing=”default” tab_color=”Accent-Color”][tab icon_family=”none” title=”ALL SIZES” id=”1509114502646-04c85-d296″ tab_id=”1509551796954-1″][vc_row_inner column_margin=”default” top_padding=”10″ bottom_padding=”10″ text_align=”left” css=”.vc_custom_1509556134423{background-color: #2e2e2e !important;}”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” width=”1/1″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_column_text]  PRICE COMPARISON:[/vc_column_text][/vc_column_inner][/vc_row_inner][vc_row_inner equal_height=”yes” content_placement=”middle” column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” centered_text=”true” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” width=”1/4″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_column_text]Amazon Logo[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” centered_text=”true” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” width=”1/4″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_column_text]

Amazon

[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” centered_text=”true” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” width=”1/4″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_column_text]

Click for Price

[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” centered_text=”true” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” width=”1/4″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_raw_html]JTNDYSUyMGhyZWYlM0QlMjJodHRwcyUzQSUyRiUyRmZpdG5lc3NpbmZvcm1hbnQuY29tJTJGcmVjb21tZW5kcyUyRmV2bC1udXRyaXRpb24tYmNhYS1lbmVyZ3ktYW1hem9uJTJGJTIyJTIwY2xhc3MlM0QlMjJteUJ1dHRvbiUyMiUyMHJlbCUzRCUyMm5vZm9sbG93JTIyJTNFR08lMjBUTyUyMFNUT1JFJTIwJTNFJTNFJTNDJTJGYSUzRQ==[/vc_raw_html][/vc_column_inner][/vc_row_inner][/tab][/tabbed_section][/vc_column][/vc_row]

The Rice Wars: Brown Rice or White Rice

Brown Rice or White Rice

Rice remains the most popular choice as a carb source when it comes to clean eating gym goers. The conversation, sometimes even the argument, surrounding whether or not you should select brown rice or white rice is an ongoing debate that still continues today. Some people claim that brown rice is the healthier version of the two, while others say there is more harm in brown rice than good. I set out to try to shed some light on this debate and make suggestions based on what your goals are.

It is important to understand what your goals are prior to selecting white or brown rice. It is also important to know that there are alternatives to rice that you can incorporate into your meal prep. If you are sold on rice as your carb source than you need to consider everything we discuss in this article prior to making your selection. When it is meal prep Sunday what will you choose: brown rice or white rice? Let us help you make that decision.

Glycemic Index

Glycemic IndexThe glycemic index classifies foods on a 100-point scale based on how quickly and how high they raise blood sugar levels. So why is this important to you? The higher the carb source ranks on the GI the higher they will raise your blood sugar, and quickly. Typically, the healthiest individual keeps their blood sugar levels consistent, not too low and not too high. However, there are times when you’d like to consume carb sources higher on the GI scale, specifically after physical activity. 

Brown Rice

Brown RiceBrown rice has become the most popular alternative to white rice. Restaurants, like Chipotle, Qdoba, and even some sushi restaurants offer brown rice as a “healthy” alternative to white rice. So when should you “error on the side of caution” and select brown rice over white rice? Well, before we can answer that question we need to look at the profile of brown rice.

100g of Brown Rice
Glycemic Index: 55
Calories: 111
Fats: 1g
Carbohydrates: 23g
Protein: 3g
Fullness Factor: 2.3

Brown rice falls right in the middle of the GI scale, which is perceived as a healthy carb source to maintain a steady glucose level in your blood. As it compares to white rice, brown rice has less calories and less carbohydrates. Brown rice also has a fullness factor, the higher the number the more “full” you feel when eating the source thus causing you to consume less while getting “fuller” more quickly, higher than white rice.

When Should I Select Brown Rice?

Brown rice is very healthy for anyone. There are no negative implications to brown rice. Brown rice is a whole grain and a good source of magnesium, phosphorus, selenium, thiamine, niacin, vitamin B6, an excellent source of manganese and high in fiber. There should be NO caution when consuming brown rice.

If your goal to weight loss or maintaining your weight, then brown rice is the selection for you. Brown rice will not give you any spikes in your glucose levels and insulin levels outside the norm leading to increased fat storage. It has less calories than white rice and you’ll consume less while feeling “fuller” quicker. If counting carbs and calories are in your wheelhouse than brown rice is for you.

White Rice

White RiceWhite rice has come under a bad rap in recent years from healthy blogs claiming that there are other alternatives that are much better for you. Sure, there are alternatives that are healthy to white rice, but white rice is not bad for you. White rice has a place in a lot of people’s diets. To understand why it is important to understand the profile of white rice.

100g of White Rice
Glycemic Index: 55-72 (depending on length of grain)
Calories: 130
Fats: 0g
Carbohydrates: 28g
Protein: 3g
Fullness Factor: 2.1

A big noticeable difference between white rice and brown rice is the GI score. Why does white rice vary? White rice is 56 on the GI scale for long-grain and 72 for short-grain. This is important to note when you select which version of white rice you want.

​When you look at a GI score of 72 your health alarm may go off and tell you that this is bad. Why would you want to consume a food that is going to raise your blood sugar so much and so quickly? For non-diabetics you may want to rapidly increase your blood sugar (and thus your insulin levels) after physical activity. High GI foods speed up recovery as insulin helps move glucose into your muscle tissues thus helping with recovery. So a 72 may not be a bad GI score depending on your goals.

​You will also notice that white rice has more calories and more carbs. If you are a very physical person this is not a bad thing. Calories and carbs are an energy source for your body to burn giving you energy when you need it.

​The last thing that stands out is the fullness factor. White rice has a lower fullness factor than brown rice. This means that white rice is not as “filling” as brown rice. One cup of brown rice would make you feel more full than one cup of white rice. This is not a bad thing; it’s just how the foods differ. Just like brown rice there should be NO cautions taken when consuming white rice. You should consume white rice if it fits with your goals.

When Should I Select White Rice?

If your goal is to gain weight and muscle mass, you should select white rice. When you are gaining mass you want to increase your carb intake. White rice has more carbs than brown rice. Also, with a lower fullness factor you can consumer just as much white rice as brown rice plus leaving room for you to consumer your others macros (proteins and fats) without getting too full too quickly. With the higher GI score white rice is going to raise your glucose levels, this producing more insulin which helps aid glucose in the muscle tissue allowing you to recover faster.

Even if you are not trying to get as big as an ox but you are very active you should select white rice. White rice will replenish your energy levels. If you are active than the increase in glucose will still help with muscle recovery even though you are not trying to gain any size.

The one area I would suggest is if you are “bulking” but you are anything but lean than maybe you should select brown rice over white rice until you lean down. Starting lean on white rice is much better than starting “chubby” on white rice. However, most people who are trying to gain weight and muscle mass are typically already lean.

Moral of the Rice Debate

The moral of the story is that both brown rice and white rice are very healthy carb sources for your diets. There is a time for both depending on your goals. Weight loss and maintenance should lean in the direction of brown rice while weight gain and increase muscle mass should lean on the side of white rice. Do not fear either. However, if you want to change up your carb source do not be scared to try these alternatives to rice.

6 Tips to a Stronger Back

6 Tips to a Stronger Back[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_column_text css=”.vc_custom_1509498163758{padding-bottom: 20px !important;}”]I rarely, rarely do any isolating exercises with clients, athletes or during my own training. I try to be as efficient and productive as possible because, let’s be honest, not many of us can train as long or as often as what we would like….kids, school, work, life etc.

Let’s kill two (or more) birds with one stone. In a society where “slouching” with “rounded shoulders” is accepted as the norm, let’s put some focus into how to counter-balance bad posture and to increase your back strength. A strong back is necessary for good posture during your normal daily activities. It is also essential so you can squat and deadlift heavy weights without folding up like a chair.

Pulling Your Bodyweight

You have to be able to control your bodyweight before you start throwing around massive amounts of weight. Not having body control will lead to bad technique which will limit your gains or even worse… injury.[/vc_column_text][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/2″ column_border_width=”none” column_border_style=”solid”][vc_column_text]Inverted rows are a great place to start. Pulling your body upward in a horizontal position forces you to engage your glutes, hamstrings and erector spinae along with all the major upper body back musculature. You can progress by lowering the bar height as you increase strength.[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/2″ column_border_width=”none” column_border_style=”solid”][image_with_animation image_url=”3325″ alignment=”center” animation=”Fade In” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1509498402098{padding-bottom: 20px !important;}”]Pull-ups are excellent. Both pull-ups and inverted rows are better than lat pull downs in my book. If you have been doing three sets of the same number of reps of pull-ups for as long as you can remember, add a weight belt or weight vest, try a thicker bar to challenge your grip strength or adjust your hand position. Do something different, just make every rep difficult.[/vc_column_text][vc_custom_heading text=”Dumbbell and Barbell Rows
” use_theme_fonts=”yes”][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/2″ column_border_width=”none” column_border_style=”solid”][vc_column_text]These free weight exercises should be a regular in your program. Go hard and go heavy to get dense, massive back musculature. If you want to build “strength” you need to lift heavy. Doing three sets of twenty reps alone won’t get it done.[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/2″ column_border_width=”none” column_border_style=”solid”][image_with_animation image_url=”3326″ alignment=”center” animation=”Fade In” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1509498408163{padding-bottom: 20px !important;}”]

​Traps

Nothing makes you look more badass than having thick, chiseled traps. Barbell low pulls, hang cleans, hang snatches and even deadlifts are terrific for trap development. Including Olympic lifts into your workouts will add a new stimulus to your back and hips to greatly improve your strength levels (please have a certified USAW or CSCS strength coach to assist you in how to progress safely).[/vc_column_text][vc_custom_heading text=”Front Squat Walkouts” use_theme_fonts=”yes”][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/2″ column_border_width=”none” column_border_style=”solid”][vc_column_text]This activates your core, erector spinae, thoracic muscles and everything from your toes to your eyelids. Build up to performing 110%-130% of your one rep max (1RM) for back squats. You will take baby steps forward and backward in the squat rack not allowing the bar to tip right/left, while keeping your shoulders and hips level at all times as you brace your core as if you are awaiting a Floyd Mayweather Jr. punch to your stomach. One hidden benefit of this exercise is that it prepares your core and spinal erectors to carry heavier weight than what you can squat. So when your legs get stronger, your core and spinal erectors are strong and prepared for the ride and won’t hold you back from setting that new PR. Boom.[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/2″ column_border_width=”none” column_border_style=”solid”][image_with_animation image_url=”3327″ alignment=”center” animation=”Fade In” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1509498747284{padding-bottom: 20px !important;}”]

Carry Heavy Things

Suitcase carry, farmers walks and waiter walks are three of my favs. This does four things:

  1. Improves your grip strength
  2. Improves your core strength
  3. Improves your shoulder strength
  4. Strengthens any imbalances you have right/left

It challenges your total body to strengthen equally to minimize risk of compensating or having a dominant side. Your body breaks at the weakest link; areas of weakness will show up when you do single arm carry’s and start comparing right versus left. Correct these imbalances to keep your gains skyrocketing so you avoid plateaus.[/vc_column_text][vc_custom_heading text=”Rest and Foam Roll” use_theme_fonts=”yes”][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”2/3″ column_border_width=”none” column_border_style=”solid”][vc_column_text]When you work fatigued muscle, it can’t grow and get stronger. Eat healthy, use a foam roller, get a lot of sleep and let your hormonal system lead you to new gains.

Until next time, stay strong[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” centered_text=”true” background_color_opacity=”1″ width=”1/3″ column_border_width=”none” column_border_style=”solid”][image_with_animation image_url=”3328″ alignment=”center” animation=”Fade In” box_shadow=”none” max_width=”100%”][nectar_btn size=”medium” open_new_tab=”true” button_style=”regular-tilt” button_color=”Accent-Color” icon_family=”fontawesome” url=”https://www.amazon.com/gp/product/B00XM2MXK8/ref=as_li_qf_sp_asin_il_tl?ie=UTF8&tag=fitneinfor-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00XM2MXK8&linkId=8f09304bf237cd1aac7b1a1bdbdcd3d6″ text=”Click Here for Lowest Price” icon_fontawesome=”fa fa-share”][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row]

INTERVIEW: Ryback Reeves On His Supplement Line Feed Me More Nutrition

Feed Me More Nutrition Logo[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″ shape_divider_position=”bottom” bg_image_animation=”none”][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_link_target=”_self” column_shadow=”none” column_border_radius=”none” width=”1/1″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_column_text]As a kid growing up in Las Vegas, Nevada Ryback Reeves had one dream: to become a WWE superstar. Ryback went from ringing the bell at a live event in Las Vegas as a kid (which he won via radio contest) to main eventing WWE pay-per-views. In all those years Ryback spent trying to make it to the WWE, and even while he was employed by WWE, he learned a lot about health and fitness, wellness, supplements and his body. Ryback has leveraged this information learned over the years to introduce his own line of supplements: Feed Me More Nutrition.

History with The Big Guy

I met Ryback for the first time back in 2013. WWE called me to come in as an “extra.” As an extra you get a tryout match prior to a TV taping and you might get called upon to do a segment on TV with one of their superstars. I was immediately drawn to Ryback because he was a throwback of my youth. He looked immortal like Hulk Hogan and The Ultimate Warrior, something you don’t see in the wrestling industry today. I had seen Ryback many times on TV but never up close and in-person. I had a goal of putting on size, so what better person to ask than The Big Guy himself.

I will admit I was nervous approaching Ryback for the first time. I had the opportunity to speak with him for an extended period of time, something he did not have to do. I asked him about gaining size, various exercises I could do and supplements I could take. Ryback spent over 30-minutes with me going through so many aspects of bodybuilding. You could see the excitement in his eyes and hear it in his voice. Ryback had a passion for bodybuilding. He had a passion for health. He had a passion for supplements.[/vc_column_text][vc_custom_heading text=”Conversation With The Big Guy Ryback” use_theme_fonts=”yes” css=”.vc_custom_1509497261935{padding-top: 20px !important;}”][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” width=”1/2″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_column_text]It comes as no surprise to me that Ryback’s “life after wrestling” would be dedicated to the world of sports nutrition. This is why I was excited to be able to talk to Ryback about his new venture, Feed Me More Nutrition, and learn about his supplement line. There are a lot of unknowns yet about the line but I set out to get some answer that I had about it to share with all of you here at FitnessInformant.com. These are all actual responses from Ryback.[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” width=”1/2″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][image_with_animation image_url=”3320″ alignment=”center” animation=”Fade In” border_radius=”none” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_custom_heading text=”What Is The Story Behind Feed Me More Nutrition? ” font_container=”tag:h3|text_align:left” use_theme_fonts=”yes” css=”.vc_custom_1509497316758{padding-top: 20px !important;}”][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” width=”1/2″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_column_text]Feed Me More Nutrition is something I have wanted to do for years now. I have always been obsessed with supplements and nutrition from a very young age. I take great pride in looking the way that I do naturally going on 35 years of age. In a day and age in wrestling where larger than life characters are further and fewer between, I feel I am more of a throwback to those larger physiques of years past, without the use of PED’s.[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” width=”1/2″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][image_with_animation image_url=”3321″ alignment=”center” animation=”Fade In” border_radius=”none” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text]Since walking away from my full time television job with the WWE I have the time and the resources to finally make this goal happen. The results I have gotten over the years and my obsession with always wanting to improve and learn more have provided the energy and fuel in order to make Feed Me More Nutrition a major player in the supplement industry. I’m at a point in my life where as much as I want more and more success; I also want to help people and help educate people that we can look and feel great without putting our body in danger. My heart and soul has gone into this, and I wake up each and everyday excited in anticipation of the launch of Feed Me More Nutrition!​

When Does Feed Me More Nutrition Officially Launch?

As of right now we are scheduled for the beginning of December to launch the first three products. We were hoping for a November launch, but I have been very specific in wanting everything at a certain level, and when dealing with thousands of units of each product, making sure things are done right from top to bottom is beyond important.

What Products Will Be Available at Launch?

Wake Up Unlimited Energy! Pre-Workout, ISO-Hungry Grass Fed Whey Protein Isolate, and The Big Guy All Natural Testosterone Booster.

Where Will People Be Able To Purchase Feed Me More Nutrition Products?

FeedMeMore.com is where they will initially be sold online and I am currently working on getting them in select Nutrition Stores in Las Vegas and other parts of the country. The goal is to get worldwide distribution, but I am going to be very hands on to make sure things go as planned.​

Who Formulated Your Products?

The formulas are created by myself, but I am working with ABH Pharma and their food scientists have helped tremendously in the flavoring department.​

Are All Your Products Made in the USA?

Yes, everything is made in the USA.​

Will Feed Me More Nutrition Be Available Overseas?

International shipping will be made available through FeedMeMore.com until a worldwide distribution deal is in place.​

How is Feed Me More Nutrition Different Than the Rest of the Sports Nutrition Industry?​

There are some very good companies out there, but one thing the majority of them have not evolved on is eliminating the use of artificial sweeteners like aspartame and sucralose. The goal of a nutritional supplement is to not only make you look and feel better, but to also be good for you internally as well. Any company using aspartame and sucralose (as these are dirt cheap sweeteners) either don’t have health of the consumer in mind, or don’t care. Feed Me More Nutrition uses Stevia a plant based sweetener and while more expensive, is truly superior to aspartame and sucralose.​

Another problem is a lot of these companies use athletes who are using performance enhancing drugs to endorse and market their brand. That isn’t to say the supplements from other companies don’t work, because a lot of them do, but the athletes using PED’s don’t have to rely on proper supplementation alone. I have been drug tested my entire career in wrestling and admit to using PED’s in my early 20’s, but had to learn proper nutrition and what ingredients and herbs actually worked, in order to keep my physique at a certain level.​

Every athlete works hard, I just chose to go a certain path and have the experience of knowing what is legit and what isn’t. The formulations I have created are specifically from individual ingredients I have learned work over the years, and even better work well together. Feed Me More Nutrition has created formulas that don’t just put one or two ingredients that work we have literally put more of the best ingredients that synergistically work well together into each and every formula. The end result is premium sports nutrition supplements that will not only do as they say, but also be good for your health. Everything created is because I have personally used them, to help assist in the results and physique I have achieved over the years.​[/vc_column_text][vc_custom_heading text=”How Will You Establish Credibility with Your Product Line?” font_container=”tag:h3|text_align:left” use_theme_fonts=”yes” css=”.vc_custom_1509497555931{padding-top: 20px !important;}”][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” width=”1/2″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_column_text]That is something I have personally spoken to ABH Pharma about, as they are manufacturing the Feed Me More Nutrition line. They are a top notch well respected company and to ensure the products meet all label claims 3rd party testing will randomly be done at times, so the consumer can have peace of mind, as well as seeing that I personally am committed to excellence with the Feed Me More brand. Not to forget also, but I use these products myself and if there is one thing to know about Ryback Reeves, it is I don’t short change myself![/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” width=”1/2″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][image_with_animation image_url=”3323″ alignment=”center” animation=”Fade In” border_radius=”none” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text]

What Product Are You Most Excited About In Your Line?

There are so many unique and cool supplements that will be released over the next year that it is hard to not be excited about all of them! If I had to choose just one though it would be The Big Guy All Natural Testosterone Booster. Personally suffering from low testosterone while younger and then being on testosterone replacement therapy (TRT) for five years I was hell bent on finding something that would restore my natural testosterone. Being 35 I am at a point where I am looking to eventually have children and being on TRT doesn’t help my chances with that.​

Over the years I have kept track of individual herbs and ingredients that worked. When I walked away from the WWE I decided to conduct an experiment to see if I could restore my natural testosterone levels. I compiled a list of all these ingredients and had ABH Pharma make me samples in tablet form. I have had blood work performed multiple times since beginning this experiment and as of this very moment for the first time in 10 years my natural testosterone levels are totally normal. Add to that my luteniezing hormone (LH) and follicle stimulating hormone (FSH) are both in the upper normal range when previously were nearly at zero!

Everyone I have had use the samples have all seen great results and look and feel better than before they started. I will be having other test subjects do a two month run of The Big Guy All Natural Testosterone Booster along with doing blood work before and after to truly show the safety and effectiveness of this product. I am in this for the long haul and the number one driving force with Feed Me More Nutrition is that the products actually work and are of the highest quality. People will see this instantly and feel my passion and drive in making Feed Me More Nutrition the best it can possibly be. I am joining an over saturated market, but Feed Me More Nutrition is different and will raise the bar and standards of sports nutrition supplements!​[/vc_column_text][/vc_column][/vc_row]

NutraBio 100% Whey Protein Isolate Review: A Top Rated Whey Protein Isolate

Nutrabio WPI Full Review

Their 100% Whey Protein Isolate protein powder is lactose and gluten free, non denatured and uses a cross flow micro and ultra-filtered process…the best of the best. NutraBio 100% Whey Protein Isolate protein powder is our #1 rated isolate protein powder on FitnessInformant.com. The only thing keeping it from getting a perfect score is a limited amount of flavors currently available but what is out there is amazing.

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