10 Tips to Increase Your Bench Press If you’re like anyone else, you’re either at a plateau, or just want to add some serious weight to your bench press: 1. Alternate the order of angled bench presses each chest workout Keep your...
Chest: Once or Twice a Week? One large decision that needs to be made is whether to workout chest once or twice per week. Chest is a large enough muscle to work it out twice a week, and it can be very beneficial if you've been trying...
Creatine Forms and Brands Creatine Forms and Brands 1. Creatine Monohydrate first of all, Creatine Monohydrate is definitely the most popular form of creatine. If you've never taken creatine or any supplement besides protein...
Watermelon Increases Vascularity I was reading through old issues of Muscle & Fitness magazine, and I came across a section about watermelon. Watermelon has an amino acid called arginine, which is found in certain NO products. When...
Top 5 Chest Exercises (for mass) This list is arguable, especially because different exercises work better for different people. However, these are my top 5 chest exercises for gaining mass: 5. Dumbbell Pullover Dumbbell Pullovers,...
Its been a while sense my last post, but I thought this deserved attention.
For over a year now I’ve been making Protein Pudding, and i thought i would share it with my readers, because it’s an delicious way to get more protein in your diet.
The pudding you choose for this is all up to you, but I prefer Butterscotch or Chocolate, as they seem to mask the flavor of the protein powder the best.
Not everyone feels hungry after a workout. However, when there’s popcorn or a bagel waiting for you, it’s hard to pass up. Fast-digesting, high GI carbohydrates have been proven to spike your insulin levels for a short time, bringing more blood flow to your freshly pumped muscles immediately after a workout.
Eating before bed can be both good and bad. To minimize fat gains and muscle losses during your sleep, the main idea is to avoid all carbs, and consume a high amount of slow-digesting protein (The Three Types of Protein) and a moderate amount of healthy fats.
There’s several different cuts of steak out there. You need to know what cuts are to avoid and which ones are the best because it can be difficult sometimes when you’re at a restaurant ordering a steak, only later finding out that there was 50g of fat and only 20g of protein.
If you have trouble gaining weight, and fat isn’t too much of a factor for you, but protein is – then any steak
Ok, I thought i might talk about Subway, just because i was eating it the other day and felt bad for all the people who think it’s healthy.
Well, it’s not all bad…
First, lets say you have a 6″ oven roasted chicken breast….
you’re getting
310 calories, 5g fat, 1.5g sat fat, 0g trans fat, 48g carbs, 5g fiber, and 24g protein. (taken from Subway.com’s nutritional page.)
So, that’s not half bad, right? Especially if you’re trying to gain muscle, because a foot long would be
48g protein, 620 calories, 96g carbs, and only 10g of fat.
Glucose facts:
* Glucose is one of the most abundant carbohydrates
* Glucose is a crucial carbohydrate in keeping the brain functioning at it’s peak, supplying it with the main source of it’s energy.
* Glucose is turned into blood sugar. (Glucose = Blood Sugar)
* Glucose determines how carbohydrates are charted on the GI (Glycemic Index)
Insulin is a hormone that is responsible for breaking down carbohydrates, and is used in a few other metabolic processes. When you intake certain carbohydrates, ether low or high GI (Glycemic Index explained here), your body needs to provide insulin for the metabolic process. When you consume HIGH GI CARBOHYDRATES you body must provide a large amount of insulin to break it down, (remember – the higher
We all know, (or should know) that water is crucial for both survival and good health.
Water has no nutritional content. When you’re drinking water during your meals, water will DILUTE your food, causing less nutrient absorption. Milk, however, is fine with your meals. Your body will see milk as a partial-solid, and absorb it as it would food.
So when is the best time to drink water?
Simply avoid drinking water 15 minutes before a meal, and wait about 30 minutes after your meal to start drinking again.
Omega-3’s are polyunsaturated fatty acids, and are a necessity for anyone who cares about their health. Your body will NOT produce Omega-3’s by itself – the only way to get them is through your diet.
Foods high in Omega-3 fatty acids:
* Almonds & Walnuts
* Salmon & Tuna
* Flax Seed
* Hemp
There are several reasons why you need Omega-3 fatty acids in your diet, but the main reason is for your heart. Omega-3 has been proven to have optimal benefits on your cardiovascular health, and recent
There are three main types of protein, all of which are available in powder-form to add to your meals or shakes.
WHEY PROTEIN is the most popular protein, especially for athletes. Whey is a protein that is separated from milk as it goes through the process of becoming cheese. Whey will digest within 30 minutes to an hour, making it the fastest-digesting choice of protein available.
More info
MICELLAR CASEIN protein is the slowest digesting protein, (whey being the fastest) which makes it a good choice to consume right before bed. The reason is because when you’re sleeping, you’re basically