Ryan Bucki, ISSA-CFT

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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1. 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.
2. 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.
3. 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]

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1. 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.
2. 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.
3. 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]

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

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]

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]

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:

1. At least 10 pull-ups in one set
2. At least 15-20 dips in one set
3. 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]

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.

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]

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

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​

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]

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

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

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…)

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]

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]

Set Goals

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

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

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”.​

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

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

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

Weight Management

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

Metabolism

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

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

Caloric Intake

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

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

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

Muscle Development

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

Protein Synthesis

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

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

Lowers Testosterone Levels

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

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

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

Lowers Growth Hormone

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

Tips to Live By

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

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