Ryan Bucki, ISSA-CFT

Ryan Bucki, ISSA-CFT In Fitness Articles

Delayed Onset Muscle Syndrome (DOMS)

[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 css=”.vc_custom_1509578773839{padding-bottom: 24px !important;}”]We have all heard the saying, “pain is just weakness leaving the body.” That is a cute slogan to put on the front of a t-shirt, but I am sure we have all wondered why our bodies and muscles ache after a high intensity heavy weight workout.

I don’t know about you, but when I have a really good workout my body will let me know about it days later in the form of muscle soreness. For me this typically happens when I crush legs on a Monday. I feel great. Then Tuesday rolls around and I am really sore. I can’t walk right. Then Wednesday decides to rear its ugly head and I feel like I need a wheelchair to get around. But why? Why do I hurt? This was an answer I needed to find out for myself.

What Causes Muscle Soreness?

For a long time, the common acceptance of muscle soreness was due to an accumulation of lactic acid in your muscles. Lactic acid is produced when your muscles lack oxygen therefore your body breaks down carbohydrates and forms lactic acid instead of water and carbon dioxide. Lactic acid is typically produced during strenuous physical activity, like lifting heavy ass weights.[/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″ 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]

Lactic acid does contribute to muscle soreness. When your muscles accumulate lactic acid due to low oxygen levels it can irritate your muscles and cause pain and discomfort. This would explain the pain you feel after a great workout but only for up to a day. Studies show that lactic acid is removed from your body within a few hours of your workout. So why am I still sore on Thursday from Monday’s workout?

The pain and discomfort you feel days after a workout is due to delayed onset muscle soreness or DOMS. Delayed onset muscle soreness can last up to five full days until your body feels “normal” again. Delayed onset muscle soreness is not caused by lactic acid, but by what happens to your muscle tissue and the repair process to correct it.

[/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=”3420″ alignment=”center” animation=”Fade In” border_radius=”none” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1509578854355{padding-bottom: 24px !important;}”]

Delayed Onset Muscle Soreness

Delayed onset muscle soreness (DOMS) explains why we as bodybuilders and weight lifters feel the pain of a good workout days later. To fully understand how DOMS works you need to understand what happens to your body during strenuous activity such as weight lifting.

Lifting weight to cause your body to grow is a whole process. When you lift heavy weights you are creating micro-tears in your muscle fibers. This is a good thing. You grow when your body repairs these micro-tears and adapts to better handle the situation next time (this is known as hypertrophy). The process of repairing the micro-tears in your muscle fibers causes DOMS.[/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″ 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]Delayed onset muscle soreness occurs when your muscles swell due to an increase amount of white blood cells, prostaglandins, and other nutrients, fluids and supplements you take to repair damaged muscle tissue. This swelling of your muscles and the inflammation can build up for days after a workout. Your muscles swell up to the point that they signal your body’s pain receptors to tell your brain you are in pain. This is nothing to be scared about, it just means you kicked some major ass in the gym.

The muscle soreness you are experiencing days after a workout will go away eventually. It typically can take 3-5 days for the swelling to go down and the inflammation to go away. This is when you start to normalize.[/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=”3421″ alignment=”center” animation=”Fade In” border_radius=”none” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1509578933479{padding-bottom: 24px !important;}”]

Preventing Delayed Onset Muscle Soreness

Recent studies suggest that post-workout stretching can help prevent delayed onset muscle soreness. This includes stretching immediately after workout and throughout the hours after the workout. There has not been, to my knowledge, a concrete finding on this that it does in fact work.[/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=”3422″ alignment=”center” animation=”Fade In” border_radius=”none” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1509579014426{padding-bottom: 24px !important;}”]Preventing delayed onset muscle soreness may not be possible at all. After all, you are the one creating the micro-tears in your muscle fibers. Stretching does not repair them. Foam rolling does not repair them (see more on this later). Your body needs to work naturally to repair them and part of that includes bringing the proper amount of white blood cells, nutrients, fluids and prostaglandins needed to complete that process.

Treating Delayed Onset Muscle Soreness

Just because you are feeling sore days after a workout do not run to your medicine cabinet and pop Iburprofen or some other anti-inflammatory. Yes, it hurts, but you have to embrace it. Your body is growing (although DOMS is not a prerequisite to grow). There are other remedies to DOMS that you can do naturally that does not involve popping pills.[/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″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” width=”2/3″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_column_text]A preferred choice among athletes is to have a professional massage done on the sore muscles. Numerous studies have shown the benefits of massage to muscle soreness. The massage essentially removes some of the fluid in your muscles causing the swelling. This will then relax your muscle more from pressing on your pain receptors. A massage can be done right after a workout or when needed. The sooner the better.[/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=”1/3″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][image_with_animation image_url=”3423″ alignment=”center” animation=”Fade In” border_radius=”none” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][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=”2/3″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_column_text]The other choice, and a more popular one, is to foam roll after your workout. Most people will wait until they feel the soreness of the swelling muscles before they foam roll. I am at fault of this. You can foam roll right after your workout or whenever you feel the pain of the muscle soreness. You may recall earlier I said foam rolling does not repair muscle fibers. It doesn’t. Just the same as a massage, the foam roller “rolls” out the fluid and helps relax the muscle taking pressure off those pain receptors in your body.[/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=”1/3″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][image_with_animation image_url=”3424″ alignment=”center” animation=”Fade In” border_radius=”none” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1509579177050{padding-bottom: 24px !important;}”]

Muscle Recovery Supplements

There are several categories of supplements you can take to help speed up your body’s muscle recovery. Speeding up your muscle recovery can help shorten your delayed onset muscle soreness time. The four most popular products are branched chain amino acids (BCAAS), glutamine, carbohydrates, and protein.[/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″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” width=”2/3″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_column_text]

Amino Acids

Branched chain amino acids are a very popular category of supplements that help speed up protein synthesis. BCAAs refers to three amino acids: leucine, isoleucine, and valine. Leucine, the most beneficial of the three, is the main amino acid responsible for speeding up protein synthesis which is essentially repairing your micro-tears in your muscle fibers. Isoleucine and valine are converted to glucose and serve as an important energy source during exercise to help fight off fatigue during your workouts.[/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=”1/3″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][image_with_animation image_url=”3425″ alignment=”center” animation=”Fade In” border_radius=”none” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][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=”2/3″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_column_text]

Glutamine

Gluatmine is a commodity supplement that helps aid in muscle recovery by speeding up protein synthesis. During intense workouts you “burn” your glutamine tanks. Glutamine is needed for muscle recovery. By supplementing with glutamine you will restore your body’s glutamine levels to normal. Without supplementing with glutamine it could take your body up to five days to replenish these levels. Glutamine has also been shown to increase recovery from injuries and burns. Glutamine is found in some whey proteins, but it is best to supplement with it by itself.[/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=”1/3″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][image_with_animation image_url=”3426″ alignment=”center” animation=”Fade In” border_radius=”none” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][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=”2/3″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_column_text]

Carbohydrate Supplements

Post-workout carbohydrates can also help reduce the time of your delayed onset muscle soreness. Post-workout carbs will help replenish your glycogen levels in your muscles. It will also increase your body’s insulin levels which will help carry much-needed nutrients to your muscles aiding in recovery. There are many post-workout carbs on the market but you want something that will be fast digesting to be absorbed quickly. You also want something that will not result in bloating (no one wants to look fat, obviously).[/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=”1/3″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][image_with_animation image_url=”3427″ alignment=”center” animation=”Fade In” border_radius=”none” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][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=”2/3″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_column_text]

Protein

The most common of supplements to take post-workout is whey protein. Whey protein is the fastest absorbing protein on the market. The major benefit of whey protein is that it aids in protein synthesis. Your body needs protein to repair the damaged tissue you caused during your intense workout. By ingesting whey protein immediately after your workout you can start your muscle recovery immediately, thus helping to reduce the time period of your DOMS. Whey protein also helps with muscle building if your key goal is growth. This is an essential in your supplement closet.[/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=”1/3″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][image_with_animation image_url=”3137″ alignment=”center” animation=”Fade In” border_radius=”none” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text]

Takeaway

Delayed onset muscle soreness sucks. It really does. For me it takes several days to feel “normal” again. The one thing you need to keep in mind is that if you are that sore then your body should be doing its job to ensure you are growing. As I mentioned earlier DOMS is not a prerequisite for growth but it does promote it.

There are several things you can do immediately post workout to help reduce your DOMS period. You can either get a massage or foam roll. You can also supplement with BCAAs, glutamine, carbohydrates and/or whey protein to help speed the muscle recovery process. This, in turn, can reduce the time period that you are suffering from DOMS.

So the next time you feel you cannot walk because of that epic leg day do not rush to judgment that you are dying. Do not call your doctor. Do not pop pill. Foam roll, drink those aminos and think about the glorious gains you are making.[/vc_column_text][/vc_column][/vc_row]

Ryan Bucki, ISSA-CFT In Fitness Articles

Creatine 101: The What, The Why, The Who and The When

[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_1509577902990{padding-bottom: 24px !important;}”]When I first started lifting regularly creatine might as well been a synonym for steroids. I distinctly remember pulling out my Joe Weider Creatine Monohydrate Capsules after a weight lifting session and others in the locker room looking at me like I committed some sort of federal crime. A lot has changed since then (this was mid-2000s) and now it should be considered a muscle building crime if you’re not supplementing with creatine.

There is a lot of research on the use of creatine but I still get asked a lot of questions regarding this popular supplement. My goal is to layout some of the basics for you to fully understand what creatine is, how it can help you reach your goals, who should take creatine and when you should take it.

What Is Creatine?

Creatine is naturally produced by your body to provide your muscles energy. Essentially what creatine does is pulls water into your muscles which helps speed up protein synthesis (recovery). This gives your body the ability to workout harder and longer which should equate to the building of muscle. Creatine is produced by your body, available in protein-rich foods and as a supplement in the form of a powder or capsule.

Types of Creatine

Creatine has become so popular that it has its own category online at supplement stores, like Suppz.com, and sections at bricks and mortar stores, like Vitamin Shoppe. Rightfully so. Creatine is an extremely important supplement to be taken if you are big into weight training. The creatine section has become so large, in fact, that it might be confusing when picking out what creatine you want. Here are the four different and popular types of creatine available:

Creatine Monohydrate / Micronized Creatine

Kre-Alkalyn Creatine

Creatine HCL/Conjugated Creatine

Creatine Hydrochloride (HCL) is a creatine molecule bonded by hydrochloric acid. This means that it has a high aqueous solubility which could mean less is needed to be as effective as Creatine Monohydrate. Creatine HCL also requires less water to be absorbed compared to Creatine Monohydrate (it is recommended to consume A LOT of water with Creatine Monohydrate). A good Creatine HCL product would be Creatine-HCL by Kaged Muscle. This is available in both powder and pill form.

Creatine Ethly Ester (CEE)

What Creatine is Right for Me?

There has been a magnitude of studies conducted on creatine. There will be plenty of debates to come on the subject of creatine as well. I am not a scientist or a medical doctor. I cannot tell you which one is going to work better for you. What I can do is tell you which one worked best for me.

With every new creatine that is released they make a new bold claim. This creatine will absorb faster than Creatine Monohydrate. This creatine will not have as many side effects as Creatine Monohydrate. This creatine doesn’t need as much water to be consumed through the day for max effect. To me a lot of these claims were marketing ploys to sell new products without any actual studies proving it otherwise.

Creatine Monohydrate has always been the best form of creatine for me. I use the micronized version of this so it is more soluble in water. I personally use the NutraBio 100% Pure Creatine Monohydrate (micronized). You can find a lot of good monohydrate creatines as low prices in bulk online. With that being said I do not want to discourage you from trying other forms of creatine.

The three other forms of creatine we spoke about today may be right for you. The best thing for you to do is try each. That’s how I found out which I liked best. Without actually allowing your body to test the different forms you may never know which one is right for you.

Why You Should Supplement with Creatine?

Your body also naturally produces creatine in your liver, kidneys and pancreas. Your body stores various levels of creatine depending on your muscle mass. The more muscle mass you have the more your body can store. Your body depletes their storage levels of creatine during intense physical activity.[/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=”3415″ alignment=”center” animation=”Fade In” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1509578552451{padding-bottom: 24px !important;}”]In most cases your body cannot produce enough creatine and you do not consume enough creatine rich foods to give your body the optimal levels of creatine it needs to properly recovery from an intense physical activity. If you are looking to build muscle the more creatine is required by your body for speed up protein synthesis thus allowing your body to grow.

Think of your creatine levels like your car’s gas tank. If the levels get too low you can no longer go anywhere. The same can be said with your creatine storage units. If they get too low you cannot grow. It is important to supplement with creatine to ensure you are developing your muscles the way you intended to with your intense workouts.

Who Should Take Creatine?

If you are not serious about training or only enjoy cardio I would recommend you not taking creatine. But if your goal is to build the body of your dreams, whether that is a big muscular body or a fit and trim sexy body, creatine is right for you.[/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=”3416″ alignment=”center” animation=”Fade In” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1509578410752{padding-bottom: 24px !important;}”]

When Should You Take Creatine and How Much?

The amount of creatine you need to take various depending on several things. The first is the type of creatine. If you recall reading above creatines like Creatine HCL and Kre-Alkalyn Creatine require less than Creatine Monohydrate. The other factor is other products that you are taking that contain a form of creatine.[/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=”3417″ alignment=”center” animation=”Fade In” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text]Many of our pre-workouts contain a form of creatine (Creatine Monohydrate, Creatine HCL, Kre-Alkalyn, Creatine Ethyl Ester) already. Make sure you check your pre-workout label. If there is already creatine in your pre-workout product you can adjust your serving of your creatine supplement or you can just take it after. For example, if your pre-workout contains 1g of Creatine Monohydrate then you really only need another 4g of Creatine Monohydrate from your creatine container. Make sense?

Takeaways

At the end of the day you need to evaluate what your goals are in the gym. If you want to become lean and muscular you need to supplement with creatine. It is one of the most important supplements you can take. If you want to be lean and trim you should also consider taking creatine as it will help aid in protein synthesis.

Creatine is not a steroid. It is not bad for you. Creatine is naturually produced by your body and is available in the meats we consume, there is nothing synthetic about it. The days of looking at creatine as harmful or a synonym of steroids is over. Do your research and get on the creatine train today![/vc_column_text][/vc_column][/vc_row]

Ryan Bucki, ISSA-CFT In Fitness Articles

The Healthiest Beef Choices

[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_1509577238520{padding-bottom: 24px !important;}”]Red meat, particularly beef, is a staple food group in the bodybuilding community. Red meat has many health benefits. It is a natural source of creatine (5g of creatine per kg of uncooked beef), aminos and protein. All three of these are necessary in assisting with protein synthesis and building muscle. However, some say red meat is bad for you.

Red meat has come under fire from several pundits due to beefs high content of fat and cholesterol. It is important to note that not all beef is high in fat and cholesterol. In fact, there are many options of extra lean and lean cuts of beef that can benefit you in your diet and your body sculpting goals.

Grass Fed Beef

Before discussing extra lean and lean cuts of beef it is extremely important to know what is going into the cattle population in terms of food. Corn is one of the most popular feeds given to cattle to consume.

Farmers elect to use corn for several reasons. One is that it is cheap. The government has subsidized the corn industry making it readily available at very low prices. Corn also fattens the cattle up quickly. If a farmer can fatten their cattle up quickly, at reduced prices they will be to sell the cattle quickly at inflated prices thus getting a better return on their investment. For our diets, this is not a good thing.[/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]Many people do not know is that corn was never meant to be fed to cattle populations. Cattle populations are meant to eat grass and hay. This is where our cattle population gets their beneficial nutrients, not from corn. These are the healthiest cattle populations on the planet. You should always attempt to find grass fed beef.[/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=”3401″ alignment=”center” animation=”Fade In” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1509577250446{padding-bottom: 24px !important;}”]

Anti-Hormone Beef

The other thing to look for prior to discussing extra lean and lean cuts of beef is what is put into the cattle population in terms of hormones. There are many methods available to give hormones to a cattle population. There are many studies, some for and some against. My take on it is our ancestors didn’t need growth hormones or corn to be fed to our cattle, why do we? Stick to beef not polluted by hormones. Let them grow naturally.[/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]You will immediately notice the difference if you can fine a cut of beef that is grass fed and not polluted with hormones. The meat is more tender, tastier and, most importantly, better for you. These cuts of meats will be more expensive but as a good friend of mine once said, “pay the farmer now or pay the doctor later.”[/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=”3402″ alignment=”center” animation=”Fade In” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1509577301330{padding-bottom: 24px !important;}”]

Extra Lean Beef

Extra lean beef is the healthiest cut of beef you can purchase. Extra lean means that the cut of beef has less than 5 grams of fat, 2 grams of saturated fat and 95 milligrams of cholesterol. What this also means is that these cuts of beef are typically tougher cuts of beef. This means that we may need to use a tenderizer to soften up the meat to make it easier to eat. Here are our top three cuts of extra lean beef:[/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=”1/3″ column_border_width=”none” column_border_style=”solid”][vc_column_text]

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[/vc_column_text][image_with_animation image_url=”3405″ alignment=”center” animation=”Fade In” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1509577457598{padding-bottom: 24px !important;}”]

Eye of Round Roast/Steak
Eye of round steak is the leanest of cuts. A 3oz serving of eye of round steak contains only 3 grams of fat and 25 grams of protein. This cut of beef is best roasted.
Sirloin Tip Side Steak
This cut of beef is very similar to eye of round. A 3oz serving of sirloin tip side steak contains 4 grams of fat and 25 grams of protein. This cut of beef is best grilled.
Top Round Roast/Steak
The top round roast/steak is at the top of the extra lean category of fat with 5 grams of fat but it also boasts 30 grams of protein per 3oz serving. This cut of beef is best braised.

Lean Beef

Lean beef is also a healthy cut of beef like extra lean beef but it has slightly more fat. These cuts of beef cannot have more than 10 grams of fat, 4.5 grams of saturated fat and 95 milligrams of cholesterol. These cuts of beef typically taste better and are more tender than the extra lean cuts of beef. Here are our top three cuts of lean beef:[/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=”1/3″ column_border_width=”none” column_border_style=”solid”][vc_column_text]

[/vc_column_text][image_with_animation image_url=”3406″ 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=”1/3″ column_border_width=”none” column_border_style=”solid”][vc_column_text]

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Beef Brisket
This is common in the BBQ food industry but it is actually very good without all the sauce. A 100 gram serving of beef brisket has 8 grams of fat and 33 grams of protein. This cut of beef is best braised.
Sirloin Tip Center Roast/Steak
Another lean cut of steak the sirloin tip center steak has 7 grams of fat and 27 grams of protein. This cut of beef is best grilled.
Flank Steak (Skirt Steak)
This is a great choice for various dishes including burrito bowls and fajitas. This made our list because of its versatility. A flank stake has 10 grams of fat and 22 grams of protein. This cut of beef is best broiled or grilled.

Takeaways

No matter what anyone tells you, there is a place for beef in our diets (unless you’re vegan but that’s a different story). Beef can be healthy for you when you do your research, purchase high quality mean, and the right cuts. Look for grass fed beef, not pumped full of hormones and that fall into our category of extra lean or lean. These protein packed dishes will help contribute to your goals of glorious gains.[/vc_column_text][/vc_column][/vc_row]

Ryan Bucki, ISSA-CFT In Fitness Articles

5 Alternatives to Rice

[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_1509576255319{padding-bottom: 24px !important;}”]It’s Meal Prep Sunday and you are thinking about your meals for the week. Your proteins are made up of chicken, steak, fish and ground turkey. Your vegetables are made up of broccoli, green beans, sweet potatoes and brussel sprouts. When it comes to your grain source of carbohydrates you are typically using brown or white rice. We need to think outside the box and start utilizing alternatives to rice in our weekly meal prep.

We all know that eating the same thing every week can get old. That is why we are constantly changing up our protein sources. We also change up our protein powder flavors. Having the same thing over and over not only gets old when it comes to taste, we are also neglecting our bodies of important nutrients that we can get from other like sources. This is why it is important to change up your grain source of carbohydrates.

The purpose of this article is NOT to get you to stop eating rice. Rice is a great grain sourced carbohydrate source that promotes muscle building. Rice is good. The purpose of this article is to get you to open our eyes to other beneficial sources of grain sourced carbohydrates that will give you an alternative taste profile and additional health benefits you do not get from rice.

Glycemic Index

Before we get into our top five alternatives to rice when it comes to grain sourced carbohydrates it is important to educate yourself with the glycemic index (GI). The glycemic index is a number that is associated with a food type that indicates the effect it has on your body’s blood sugar.

Studies show that minimally active people who consume foods that are high on the GI scale leads to obesity. A diet of low GI foods can be beneficial in many ways. However, there are those foods with high GI levels that should be consumed if you are a highly active individual. These foods should be consumed on training days because these foods will refuel your carbohydrate stores and help with muscle repair.

Quinoa

Glycemic Index: 53

Quinoa is one of my favorite grains to consume. In fact, I enjoy it more than rice. Quinoa originated in the Andes over 4,000 years ago and was known by the people as “the mother of all grains.” Quinoa doesn’t only have a great GI score, but it also has a good amount of carbohydrates and proteins per 100 grams.[/vc_column_text][vc_column_text css=”.vc_custom_1509576343059{padding-bottom: 24px !important;padding-left: 40px !important;}”]Amount per 100g
Calories: 120
Carbohydrates: 21g
Fats: 2g
Proteins: 4g[/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=”2/3″ column_border_width=”none” column_border_style=”solid”][vc_column_text]There are over 120 species of quinoa but the most popular are white, red and black. All three of these have similar nutritional properties. Most grocery stores will sell quinoa, however if you cannot find it in a local grocery story by you then click here to purchase it online.

Quinoa is paired well with chicken and fish and any vegetable source. However, quinoa is so good it can go with anything! A quinoa salad is also a popular choice.[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/3″ column_border_width=”none” column_border_style=”solid”][image_with_animation image_url=”3394″ alignment=”center” animation=”Fade In” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1509576436346{padding-bottom: 24px !important;}”]

Farro

Glycemic Index: 40

Farro is another great grain sourced carbohydrate that can typically be found in your local grocery story. Farro originated back in the Roman Empire where it was traded quite regularly. Farro has a nice GI score it also has a complete profile for your gains (over double the carbs than quinoa).[/vc_column_text][vc_column_text css=”.vc_custom_1509576452694{padding-bottom: 20px !important;padding-left: 40px !important;}”]Amount per 100g
Calories: 320
Carbohydrates: 64g
Fats: 3g
Proteins: 10g[/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=”1/3″ column_border_width=”none” column_border_style=”solid”][image_with_animation image_url=”3395″ 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=”2/3″ column_border_width=”none” column_border_style=”solid”][vc_column_text]As I mentioned earlier farro can be found in most grocery stores. However if you cannot find it at your local marketplace visit this link here to purchase online.

Farro is used mostly as a salad proponent or in soups. However, farro can be used as a side dish. It is paired well with chicken and shrimp.[/vc_column_text][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1509576551775{padding-bottom: 24px !important;}”]

Barley

Glycemic Index: 45

Barley originated in Western Asia and is known for it versatility in food preparation. We typically see barley used in breads and cereals but it is also used in soups and beers. Finding whole grain barley at your grocery store might prove to be difficult so to make it easy on you click here to purchase it.

Barley has a mid-tier GI score which makes it very attractive for us health nuts. It’s macro profile also provides many benefits to those of us interested in putting on size.[/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=”2/3″ column_border_width=”none” column_border_style=”solid”][vc_column_text css=”.vc_custom_1509576572262{padding-bottom: 24px !important;padding-left: 40px !important;}”]Amount per 100g
Calories: 352
Carbohydrates: 78g
Fats: 1g
Proteins: 10g[/vc_column_text][vc_column_text]As mentioned earlier barley is traditionally used in breads and cereals but you can prepare it by steaming it or in a soup. Steamed barley with fish is very good. Barley can also be paired well wish a chicken dish. Chicken stock can be used as flavoring but be careful not to use too much as the sodium content is quite high in chicken stock.[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/3″ column_border_width=”none” column_border_style=”solid”][image_with_animation image_url=”3396″ alignment=”center” animation=”Fade In” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1509576634421{padding-bottom: 24px !important;}”]

Spelt

Glycemic Index: 40

Spelt first originated in Central Europe and is known for it’s variety of uses. Spelt is used to make cereal, pretzels, bread, buns and more. You will typically find spelt in a flour form but you can buy the whole grain form by clicking here.

Spelt has a great GI index and a very nice macro profile to correspond with the GI score.[/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=”1/3″ column_border_width=”none” column_border_style=”solid”][image_with_animation image_url=”3397″ 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=”2/3″ column_border_width=”none” column_border_style=”solid”][vc_column_text css=”.vc_custom_1509576655030{padding-bottom: 24px !important;padding-left: 40px !important;}”]Amount per 100g
Calories: 338
Carbohydrates: 70g
Fats: 2g
Proteins: 15g[/vc_column_text][vc_column_text]Spelt as a flour can be used to make bread and desert dishes. As a whole grain you can use spelt and pair it well with chicken and fish in both hearty meals and salads. Give this grain a try and watch your gains rise high![/vc_column_text][/vc_column_inner][/vc_row_inner][vc_column_text]

Bulgur

Glycemic Index: 45

Bulgur is another great grain sourced carbohydrate with a very nice GI score. Bulgur is typically found in natural food stores but if you cannot find it at your local natural food store click here to purchase it online.

Bulgur is typically found in European and Indian cuisine but is picking up steam, no pun intended, in America. This is because of it’s health benefits and its macro profile.

Conclusion

These are just five really good alternatives to rice. Expand your meal options to include things outside of your comfort zone. You can look online for awesome recipes utilizing these ingredients online![/vc_column_text][/vc_column][/vc_row]

Ryan Bucki, ISSA-CFT In Fitness Articles

A Guide To Muscle Ups

[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_1509575745563{padding-bottom: 24px !important;}”]So you’ve mastered chin-ups, pull-ups and dips, but you can’t seem to figure out how to perform a muscle up? Well this article will walk you through some step by step progressions to achieve muscle ups with ease. The techniques and progressions described in this article are some techniques that I have used and have worked for me. I can now do 10-15 muscle ups (using momentum) or ~3-5 strict form muscle ups with a false grip. I would not consider myself an expert at muscle ups, but I have learned quite a few techniques that have drastically improved my ability to pull myself up and over the bar.

This article is aimed at beginners who are looking to achieve their first muscle up and progress into some slightly more advanced versions with progressively stricter form. The extent of the progressions I’m explaining here will cover the basics up to strict false-grip weighted muscle ups. If you would like to see some even more advanced versions of the muscle up I would recommend watching this tutorial from BarStarzz:[/vc_column_text][vc_video link=”https://www.youtube.com/watch?time_continue=2&v=YxBf7Vgh4Lc” align=”center”][vc_column_text css=”.vc_custom_1509575792162{padding-bottom: 24px !important;}”]There are several variations of muscle ups, but all require some basic pre-requisites:

At least 10 pull-ups in one set
At least 15-20 dips in one set
The ability to pull your chest up to the bar

As I mentioned earlier, there are several different variations of the muscle up, some are easier than others. One thing to note about the above requirements is that muscle ups become incredibly easier if you use a kip (it does not look quite as badass however). If you can get your chest above the bar with a kipping pull-up for at least 10 reps, you probably have enough strength to do kipping muscle ups, it is just a matter of practicing the correct form and body control.[/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=”3390″ alignment=”center” animation=”Fade In” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1509575871668{padding-bottom: 24px !important;}”]

Muscle Ups: One Arm At A Time

I started doing muscle ups a couple of years ago when I saw some crazy videos of guys like Frank Medrano and Hannibal for King doing muscle ups, front levers, one-arm pull-ups and all sorts of other crazy bodyweight movements. Initially the only way I could actually get myself over the bar was one arm at a time. If you are having a tough time transitioning from pull-up to dip on the bar, you can start by doing one arm over the bar at a time. It requires some flexibility but the more you do the more comfortable you will become with pulling yourself above the bar. I started off adding ~30 muscle ups (regardless of how long it took) to the beginning of my workouts 3-4 days a week.

At first I could only do one or two of these “one arm at a time” muscle ups before dropping to the ground. As I continued doing these nearly every morning, I started to get more comfortable and my shoulder and elbow joints became stronger. If you have the strength, it is likely that not being able to pull yourself over the bar (both arms at the same time) is a mental barrier that you need to break through. Performing muscle ups one arm over at a time will help you feel comfortable with the movement and eventually you will surprise yourself and both arms will pull you over at the same time (this happened for me after ~2 weeks of doing muscle ups one arm at a time). See the video below for an example of muscle ups done one arm at a time.[/vc_column_text][vc_video link=”https://youtu.be/78uCaB936qs” align=”center”][vc_column_text css=”.vc_custom_1509575899827{padding-bottom: 24px !important;}”]

Muscle Ups: Using Momentum

Now, once you have become comfortable pulling yourself over the bar one arm at a time, you may be ready for the next step. The next step (for me) in muscle up progression was using my momentum to get up and over the bar. If you know how to kip up to the bar, it is likely you know how much easier it is to get up to the bar than using strict form. The only reason I am recommending that you use a kip to learn muscle ups is that it will help you become more comfortable with the motion of transitioning from hanging below the bar to pressing yourself over the bar.

A kip is not a pull-up as you are hardly using your upper body to pull yourself up to the bar. Instead of using your arms and back to pull yourself up, the kip utilizes momentum created by the swinging or kicking of your legs to essentially “throw” yourself upwards. This is just another technique that will help you perform the transition from pulling to pushing. The video below shows examples of using momentum from the legs as well as momentum created by the whole body to pull myself up and over the bar.[/vc_column_text][vc_video link=”https://youtu.be/TcOnjCSchYY” align=”center”][vc_column_text css=”.vc_custom_1509575922047{padding-bottom: 24px !important;}”]

Kipping with False Grip

Once you have become comfortable utilizing your momentum to pull yourself up and over the bar, you may be itching to advance your muscle ups to the next level. The next progression that I advanced to after being able to perform ~10-15 muscle ups with a kip was the false grip muscle up. With the false grip it is much easier to achieve a muscle up without using momentum.[/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]”What is a false grip?” you may ask; the false grip is basically a grip which puts your wrists on/above the bar versus below it. With your wrists already above the bar, you make it much easier to transition from pulling to pushing. The false grip is, however, hard on your wrists.

If you are not comfortable with the false grip I would recommend hanging from the bar or rings in the false grip position or doing pull-ups with a false grip. This type of grip puts a lot of stress on the wrist joint and it may help to put some chalk on the lower half of your hand.[/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=”3391″ alignment=”center” animation=”Fade In” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1509576046106{padding-bottom: 24px !important;}”]All of the same rules apply when performing a false grip muscle up, the only difference is that you may find it much easier to transition into a dipping position because your hands are already in somewhat of a pushing/dipping position versus hanging in a normal grip. Below are a few videos of the false grip muscle up.[/vc_column_text][vc_video link=”https://youtu.be/NjGOkOT0FEQ” align=”center”][vc_column_text css=”.vc_custom_1509576071260{padding-bottom: 24px !important;}”]

Weighted Muscle Ups

When you are comfortable with the false grip muscle up, try adding some weight to further strengthen your muscle up:[/vc_column_text][vc_video link=”https://youtu.be/y7cRykv3gjY” align=”center”][vc_column_text]As I mentioned earlier, these are just some of the progressions that worked for me (I’m still learning). Everyone is different and some of you may be able to skip all of these progressions and go straight to strict form muscle ups without a false grip (see BarStarzz video above). In short, a muscle up is a combination of three different movements: pulling up to the bar, transitioning wrists over the bar into a dipping position, performing a straight bar dip.

If you are still having trouble with muscle ups, it may be helpful to try some of these progressions on a bar that has a gap in the middle where your chest ends up. This makes it easier to move your center of mass in line with the bar and transition to the dipping position. You can also try using rings although this can sometimes be more difficult because the rings are not stable. If you are having trouble finishing the muscle up, you can try doing straight bar dips by using a box or barbell to position yourself above the bar to begin with.[/vc_column_text][/vc_column][/vc_row]

Ryan Bucki, ISSA-CFT In Fitness Articles

Whole Eggs or Egg Whites: The War of Eggcellence

[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_1509575539523{padding-bottom: 24px !important;}”]If you’re anything like me, having a good meal is about as enjoyable as finishing a good workout. But reading the ingredients list and worrying about every item you put in your body can be a task not everyone wants to bother with. We know to have a protein shake and avoid candy bars, but what else are easy foods to consume to maximize our gains?

How about one of the most nutritional foods on the planet. Eggs have a little bit of everything, and a lot of the most important thing to muscle-seeking folk: protein. If a good chicken breast is your first source of protein (and that’s a good spot for it), it’d be a good idea to put whole eggs and eggs whites as a solid option 1A.

Whole Eggs versus Egg Whites – What’s the Difference and Which One Should I Be Eating?

Scrambled … over easy … hard boiled … What kind of egg should I be eating? Well, there is not a bad way to consume what I like to call one of the few “superfoods.” But, for this article we’ll focus on the type of egg to include in your omelet, breakfast plate or after workout snack: whole eggs and egg whites.

Whole eggs, or eggs that include the yolk, contain considerable calories and nutrients with the egg yolks that egg whites do not. Fat-soluble vitamins (A, D, E and K) are found in the yolk, which also contains healthy fats and cholesterol necessary for hormones such as testosterone.

Egg whites are a low-calorie food (about 17 calories each, compared to 71 per whole egg), that contain no saturated fat or cholesterol. They also don’t contain carbohydrates or sugar and are a nearly pure source of protein, making them ideal on paper for building muscle, right?

Here’s a comparison of what whole eggs and egg whites contain in terms of macronutrients:

[/vc_column_text][vc_column_text css=”.vc_custom_1509575503511{padding-bottom: 24px !important;padding-left: 40px !important;}”]4 Whole Eggs: 28 grams protein, 2 grams carbs, 21 grams fat, total calories: 312
8 Egg Whites: 28 grams of protein, 2 grams carbs, 0 grams fat, total calories: 137[/vc_column_text][vc_column_text]

When In Doubt, Go With Whole Eggs and Don’t Look Back

Don’t be afraid of the fat! If you’re looking for protein and nutrients on a low-carb diet to get shredded like a Greek god (why wouldn’t you be?), whole eggs is the better choice over egg whites.

Whole eggs do contain more calories from fat than they do from protein, but dietary fats slow protein absorption, allowing it to stay with you longer. When it comes to bodybuilding, the better amino acid profile also is found in whole eggs.

While you can’t go wrong with the quick fix of egg whites, whenever possible, whole eggs will take you to the promised land. Remember the magic number: 3. Up to three whole eggs a day has been found in studies to have a number of health benefits…even outside the weight room.

And it’s not even a cheat meal.

Honestly, eggs are one of the universe’s absolutes. Cheap, easy to prepare, taste great and can help get you jacked.

Why are you not in the dairy aisle getting a carton right now?[/vc_column_text][/vc_column][/vc_row]

Ryan Bucki, ISSA-CFT In Fitness Articles

WWE Superstar Training and Nutrition: Erick Rowan

WWE's Erick Rowan on Fitness and Nutrition

[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 css=”.vc_custom_1509574518970{padding-bottom: 24px !important;}”]The World Wrestling Entertainment is a billion-dollar company that reaches over 650 million homes worldwide. They have their own subscription based entertainment service known as the WWE Network which only trails Netflix, Amazon Video, Hulu and MLB.tv in terms of subscribers. They have five hours of live TV weekly on the USA Network. They are the most popular wrestling brand in the world.

The WWE’s balance sheet will show a variety of assets, but it won’t show their biggest asset, the superstars. The WWE bolsters a main roster of over 100 active superstars. Their “developmental” brand NXT also employs another 100+ prospecting WWE superstars. Becoming a WWE superstar is one of the toughest thing to accomplish in life. Remaining a WWE superstar is just as tough.

The life of a WWE superstar takes a toll on you physically and mentally. So we were curious, how does a WWE superstar find time to maintain their physical health and their sanity. When do they find time to workout? How do they eat right while being on the road for over 300 days a year? We wanted answers to these questions and no one can answer them better than a current WWE superstar. Cue WWE superstar Erick Rowan.

A Wrestler’s Guide to a Healthy Diet

[/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″ 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=”3380″ alignment=”center” animation=”Fade In” border_radius=”none” 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″ 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]Erick Rowan has been with the WWE since 2011. Erick did what a lot of prospecting wrestlers do, he worked what the industry calls the independent circuit. I had the privilege of sharing the ring with Erick Rowan before he signed with WWE. He was a monster then, but now he is an even bigger monster. Maintaining his physique is one of the most challenging things he faces on a daily basis.

On a typical week Erick travels with the WWE for five days. He leaves his family on Saturday’s and returns on Wednesday’s. On his “off” days he spends his time prepping for the next week. This includes laundry, travel plans, and, of course, gym time. While on the road these things propose some difficulties.

For a typical person, five days on the road means at least 15 meals eating out at restaurants. Erick is no different. He does have the luxury of WWE’s catering service at televised events (Raw, SmackDown, and PPVs) but this is not offered on live events (known as house shows or non-televised events).[/vc_column_text][/vc_column_inner][/vc_row_inner][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=”2/3″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_column_text]“It’s great the company offers it. They have healthy choices and not so healthy choices,” Erick told FitnessInormant.com, “but as much as we are on the road it gets old sometimes.” Erick did stay that they are welcome to take whatever they want from the catering to eat after the event but he would rather get something freshly cooked to eat after a show.[/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=”1/3″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][image_with_animation image_url=”3381″ alignment=”center” animation=”Fade In” border_radius=”none” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1509574748318{padding-bottom: 24px !important;}”]On the non-televised events the WWE superstars are on their own. A popular restaurant of choice for the wrestlers is Chipotle. “It’s cheap, fast and easy. They can also sit out for a few hours and can eat it backstage at house shows,” Erick said, “You have to fuel the machine.” When Chipotle is not around the superstars have to try to find a healthy alternative. “I usually go the caveman diet. Eat things that can be grown, hunted or harvested,” he says, “High protein and slow burning carbs to get me through the day.”

WWE Wrestler’s Workout Schedule

[/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″ 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]Eating correct on the road is one thing, trying to find time to workout and a place to workout is another. “Call time for events is usually around 5:30pm [local time]. So anytime before that. There’s always time to train,” Erick told us. He is currently on a plan from world known trainer Rob MacIntyre, CSCS. Erick is a member of LA Fitness which has many locations nation-wide so he can typically find a gym. “When there’s not one close I just Google a gym,” he said.

Many of the WWE superstars get access to local gyms for free. What gym wouldn’t want a famous person getting jacked inside their facility? The coolest facility Erick has ever worked out in was in Ireland at a gym that was dug in from an old railroad terminal. Now that’s a picture that’s worth a 1,000 words.[/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=”3382″ alignment=”center” animation=”Fade In” border_radius=”none” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1538003736196{padding-bottom: 24px !important;}”]WWE superstars must workout for aesthetics, strength and durability. “Some weeks are dedicated to strength, others for aesthetics,” Erick told us. “Lately I have been into rehabilitation and flexibility for warmup. The book Becoming a Supple Leopard by Dr. Kelly Starrett is a life changer. Now with my most recent surgery this will become my textbook,” he said. Erick suffered a torn rotator cuff in September 2016 at a SmackDown Live event.

Working out for durability and injury prevention is a key area of focus for WWE superstars. One of the main tips Erick gives us is that you really need to listen to your body and modify your workouts when something doesn’t feel right. All too often we push through the pain when there is nothing smarter on this planet than the human body.[/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″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” width=”2/3″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_column_text]Workouts for WWE superstars vary from each individual. Some guys like to train Cross Fit. Others like Olympic style lifting. The typical workout week for Erick ranges but he tries to lift four days a week with an additional day or two of cardio and stretching. Every WWE superstar has their favorite body part to lift, “mine is chest,” Erick said. Since his injury, however, he is looking forward to more of full-body workouts and whatever his physical therapist will allow.

The WWE is filled with extremely strong athletes. The CEO of WWE, Vince McMahon, has graced the cover of Muscle & Fitness magazine for his incredible physique at over 70 years of age. This mindset does still trickle down to the roster. Erick said he has never had the pleasure of working out with Vince but says, “I heard he’s a maniac at the gym.”[/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=”1/3″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][image_with_animation image_url=”3383″ alignment=”center” animation=”Fade In” border_radius=”none” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][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=”2/3″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_column_text]Erick said the strongest wrestler in WWE currently is WWE superstar Big E (Big E was a former defensive lineman for the University Iowa Hawkeyes). “Big E is a beast. I used to think I was strong but this guy has a way of humbling you,” he said, “Imagine doing reps on bench with three plates on each side and you’re feeling great. Big E asks if you’re finished. You say, ‘sure, want anything off?’ He goes, ‘No leave it,’ then adds another 45 to each side for a warm-up. HUMBLED.” Erick says that current WWE superstar Cesaro is also deceivingly strong.[/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=”1/3″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][image_with_animation image_url=”3384″ alignment=”center” animation=”Fade In” border_radius=”none” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1547613873975{padding-bottom: 24px !important;}”]

A Wrestler’s Sleep Schedule

As you can imagine being on the road for over 300 days each year, traveling over 5 hours to the next city that you are lacking in the sleep department. Erick said that the typically WWE superstar might get, at most, six hours of sleep on house shows. Sometimes as little as three hours. “I try to get as much sleep as I can,” he said, “Most hotels kick us out at 11am though. If I get eight hours, it’s a good day.” Erick’s spot on the roster is in the mid-tier. He is one of their best big men. Now imagine if you’re in the top spot and you’re called on to do ever media appearance and every tour. Your sleep diminishes significantly.

Professional Wrestlers and Supplements

Supplementation is key for WWE superstars as they lack sleep and their ideal diet. “Everyone’s different. I like multivitamins, fish oil, Quest Bars and ONE Bars when it comes to my favorite protein bars, Optimum Nutrition’s Amino Energy for amino acids and Isopure’s whey protein powder,” Erick tells FitnessInformant.com. After his most recent surgery he plans on incorporating collagen as well. His favorite pre-workout supplement? We’ll have to ask in the next interview.[/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″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” width=”1/3″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][image_with_animation image_url=”3385″ alignment=”center” animation=”Fade In” border_radius=”none” 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″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” width=”2/3″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_column_text]The days of larger than life WWE superstars like Hulk Hogan and the Ultimate Warrior may be behind us, but Erick says that fitness is more important today than yesterday. “In those days there was no wellness policy. It’s about long-term fitness and health. I want to be able to play with my grandkids and have no pain,” he tells us. WWE’s Wellness Policy is one of the strictest drug testing programs in the country, rivaling the Olympic testing and MLB.[/vc_column_text][/vc_column_inner][/vc_row_inner][vc_column_text]

Importance of Being Physically Fit

For aspiring profession wrestlers, however, Erick says that you still need to take fitness very seriously. “Wresting is not about looks anymore. But being on the road 300+ days a year you have to be in-shape. Mentally and physically. You don’t have to be a bodybuilder but take respect in how you look, and it will improve the way you feel.”

WWE’s commitment to the fitness industry remains apparent today with their financial deal with Tapout. In 2015 WWE purchased an interest in the company. WWE runs fitness camps throughout the country and overseas for the general public. There are currently four Tapout fitness centers open around the country. You can purchase Tapout gear at JC Penny or online by clicking here.[/vc_column_text][/vc_column][/vc_row]

Ryan Bucki, ISSA-CFT In Fitness Articles

Supercompensation: Your Body’s Natural Steroid Cycle

Train smart, eat smart, get healthy amounts of sleep and more than likely your (you fill in the blank) ________ level will improve.

There is a lot of science, research and practical experience that goes into designing training programs that can produce world class results. Bottom line if you train smart, eat smart and sleep right; you are going to greatly improve your chances of having success….and that applies to a lot of aspects of our professional and personal lives as well, not just with training.

To improve, we need adaptations to occur and we need to understand how the adaptation was created. To get these results, a general understanding of how your body responds to stress/stimulus/work is necessary so you can improve your training results.

What Is Supercompensation?

Training is simply applying stress (or work) to the body. The body then recovers and adapts to that stress. In training, the adaptation response that all individuals pursue is called supercompensation. Strength and size occur after you recover and adapt from a training session, not during the actual workout. Once the body recovers and adapts to stress, then you manipulate training variables to change the stress to the body so you get further adaptation to occur.

Applying stress to the body
Immediate decrease in performance due to fatigue (from the applied stress)
Recovery
Performance returns to the training baseline of original stress application
Supercompensation Phase. Adaptation from the stress occurs and pushes above the baseline.

[/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=”3374″ alignment=”center” animation=”Fade In” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][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=”1/1″ column_border_width=”none” column_border_style=”solid”][vc_column_text css=”.vc_custom_1509573899375{padding-bottom: 20px !important;}”]For supercompensation to occur, you will want to push yourself so that your performance level temporarily declines. This is known as “overreaching”. If done correctly, you will feel fatigued, possibly weaker for a short time period following your training session.

Supercompensation Example

Let’s simplify this in an example: Let’s use a goal of lower body hypertrophy (increase muscle fiber size). The simple method to promote overreaching is to build the volume week-by-week. Let’s use a short four-week training cycle called a “microcycle”. You will perform Back Squats M/W/F for a total of 12 training sessions. Leave the intensity consistent during the microcycle so there aren’t multiple variables adjusting (for simplicity). If the goal is hypertrophy have your intensity around 70% of 1 RM.[/vc_column_text][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1509573919478{padding-bottom: 20px !important;padding-left: 40px !important;}”]Week One – 2 x 10 Total Reps = 20/workout, 60/week
Week Two – 3 x 10 Total Reps = 30/workout, 90/week
Week Three – 4 x 10 Total Reps = 40/workout, 120/week
Week Four – 5 x 10 Total Reps = 50/workout, 150/week[/vc_column_text][vc_column_text css=”.vc_custom_1509573941518{padding-bottom: 20px !important;}”]You are forcing your muscle fibers to adapt to the increase in workload, in short time periods, this increase in workload will achieve “overreaching”. Provided you give yourself 48-72 hours between workouts, to allow your muscles to recover, adapt and grow. In the example above, if you are new to squatting this is WAY too much volume for you. This volume load would be directed toward an experienced lifter who has spent a good amount of time in the squat rack; performing SQUATS, not barbell bicep curls (that’s a rant I’ll possibly cover in another article…)

Eventually, there is a point where your body can’t take additional work. According to Siff, (1) “If subsequent loading is imposed too soon during the recovery stage, then supercompensation fails to occur and performance continues to decrease.”

Overtraining

[/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]“Overtraining” is what occurs due to lack of rest and recovery. It is caused by excessive frequency, volume and intensity resulting in fatigue. Strength & Conditioning Coaches, Personal Trainers and Sport Coaches need to be aware that if they make training program miscalculations with their athletes, teams or clients that it could be devastating to their performance. Many people mistake overreaching for overtraining. If you are overtrained, this means that you are chronically weaker and fatigued, and it takes weeks or even months to fully recover, where you can recover from overreaching in 48-72 hours.[/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=”3375″ alignment=”center” animation=”Fade In” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1509574030599{padding-bottom: 20px !important;}”]There is a lot of experience required on what amount of workload and how much frequency and intensity works best for you to provide the best results. The angle of the curve during recovery (downward slope to the bottom of the curve) and during the adaptation (bottom of curve to the top) to maximize performance to allow a supercompensation rebound into another training session is as much a work of art as it is science.[/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”][image_with_animation image_url=”3376″ 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]On Graph II, let’s examine the importance of understanding and recognizing when you might be training too hard, or not hard enough. The explanations of the colored lines are below.

Blue Line – To easy of a workout, not providing enough stimulus/stress to the body. Too small of a curve on the downward slope, so not enough room for adaptation to occur. “Undertraining” occurs as there is little to no improvement.[/vc_column_text][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1509574135587{padding-bottom: 20px !important;}”]Green Line – Optimal workout, perfect amount of stimulus/stress to the body, adaptation occurs and rises above previous baseline

Pink Line – To hard of a workout, too much stimulus/stress applied to the body. Extreme soreness possibly occurs, which delays your recovery, adaptation is slower causing the upward slope to flatten out, thus not achieving any improvements.

Ideal Training Results

Train smart, eat according to your goals, let adaptation occur and your muscle fibers will grow like weeds.

Until next time, stay strong.[/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=”3377″ alignment=”center” animation=”Fade In” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text]References
1 Verkhoshansky, Yuri Vitalievitch., and Mel Cunningham. Siff. Supertraining. Rome, Italy: Verkhoshansky, 2009.
2 Bompa,Tudor and Haff, Greg. Periodization: Theory and Methodology of Training, 2009[/vc_column_text][/vc_column][/vc_row]

Ryan Bucki, ISSA-CFT In Fitness Articles

Girls Who Lift: Welcome To The Weight Room

[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_1509566087482{padding-bottom: 20px !important;}”]It’s funny how one of my favorite places on the planet is also one of the most intimidating. The weight room can be a scary place, especially when you’re just getting started! When I started lifting, it wasn’t even just the atmosphere or environment (or the fact that I wasn’t entirely certain what I was doing) that made me nervous.

Really it was the uncertainty of the effect lifting weights would have on my body. Not only did I not want to look like a complete idiot in front of all the dudes, I didn’t want to end up looking like one.

Myth: You Will Look Like A Man

These things didn’t happen overnight though! After years of doing those things consistently, I’ve definitely gained strength. At various points throughout the cycle I have even decreased my body fat. What I haven’t done though, despite even my best efforts to do so, is gain any noticeable size.[/vc_column_text][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1509567143577{padding-bottom: 20px !important;}”]The bottom line is: it’s hard. It’s a strategic balance that requires the greatest attention to every detail: nutrition and macronutrients, your workouts, your supplementation, your sleep, and your recovery. You won’t be getting big and bulky in the blink of an eye just because you pick up a few weights a couple of times per week; especially as a female. It’s just not in the cards for us to effortlessly attain such a physique.

The Weight Room

If you’re worried about looking lost, or like you don’t know what you’re doing, don’t be. Everyone is there to lift, and to work toward their goals. Most people don’t even notice, let alone care what everyone else around them is doing! Sure, they may seem like veterans, and you’re the rookie, but everybody starts somewhere![/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=”3369″ alignment=”center” animation=”Fade In” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1509572705890{padding-bottom: 20px !important;}”]

Gym Orientation

Want to take it a step further? Think about taking a strength class if your gym offers group fitness classes. Take what you learn in the classes with you outside the studio and build onto that foundation. Still not ready? Ask someone who works at your gym if they offer some type of equipment orientation where they’ll show you how to use whatever you’re interested in.[/vc_column_text][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1509572812602{padding-bottom: 20px !important;}”]Most commercial gyms offer this type of service free of charge, and smaller gyms likely have someone who would be more than willing to show you the ropes. Just don’t be expecting them to write you a program in the process! They’ll likely just address functionality of equipment and weight room etiquette, not tell you how many sets and reps you should be doing to achieve your goals.

The bottom line is that regardless of your fitness goals, you should definitely incorporate some type of weight training into your workouts. Whether it’s just bodyweight exercises, high repetition/low weightlifting, or Olympic lifting, there’s a place for it in your workout. Not only will it keep your routine interesting, it’ll help you add lean mass, which in turn helps burn fat. Not to mention your body will continue to burn calories for longer after a weight lifting session than it would if you were to just spend 30-minutes on the elliptical.

That brings me to my next point…

Myth: Do Cardio To Lose Weight

People automatically seem to think that if they want to lose weight, they need to do an exorbitant amount of cardio. The reality of it is cardio isn’t actually the answer for fat loss. Yes, there’s a place for it in your workouts, and countless advantages in terms of heart health, but we’ve been looking at it all wrong.[/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]When you work out, you’re essentially putting stress on your body. Stress as we refer to it here (appropriate amounts, of course) is the driving force behind changes and adaptations your body makes. On the flip side of that, prolonged stress, in the form of excessive steady state cardio, places the body under a lot of stress with very little benefit. Furthermore, if you aren’t also providing your body with a sufficient amount of fuel or recovery time, it’s going to take it upon itself to slow fat loss.

Put simply, that means the changes you may have seen at the beginning of your two hours of cardio per day journey are going to slow drastically as your body begins to reactively hold onto fat. This is an easy trap to fall into because we tend to think, “Well, if my progress has slowed or stopped, the only logical thing to do is increase my time spent doing cardio.” You see where I’m going with this…vicious cycle.[/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=”3371″ alignment=”center” animation=”Fade In” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text]So the take away then is that cardio isn’t the optimal method for fat loss. I’m not suggesting you avoid it altogether, but don’t make it the primary focus of your workouts. When it comes to changing your body, variety is key! Yet another reason to lift weights; there are countless ways to change things up!

So it’s time to broaden your horizons! Do a little research, ditch the elliptical, find a type of lifting you enjoy and get to it! Be confident and don’t be afraid to ask for help. It’s not as scary as you think, and I promise you won’t wake up one day looking like the Hulk. What do you have to lose?![/vc_column_text][/vc_column][/vc_row]

Ryan Bucki, ISSA-CFT In Fitness Articles

9 Motivational Tactics To Improve Your Training

Set Goals

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.
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.
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

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

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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Do Not Be Afraid to Change Your Training Routine

Keep a Training Journal

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