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,...
Last Wednesday was back day, which means last Wednesday was a deadlift day. Lee, another gym member who I saw on back day, gave me some tips on my form. I thought I would share it with you, because I added an extra 20 pounds to my 1 rep-max :)
So, I told Lee that my hips and upper-quads were feeling awkward when I lifted off during the beginning of the lift, and he said I should NARROW MY STANCE.
Many people will ask me about creatine. One of the most popular questions is “is creatine safe?”
Some people may spit controversy at you and say that it is bad for your kidneys, or it causes cramping and dehydration.
First of all, creatine is a natural occurring product made in your body, so it would only make sense that your kidneys are ready to be handled by the kidneys. Also, the people saying creatine is bad for your kidneys have no scientific studies to back it up with.
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
If you aren’t taking a multi-vitamin, you should be. Whether you’re an athlete, an average Joe, or a stay at home mom, you should be taking a daily multi vitamin. Multi-vitamins are crucial for keeping your joints, immune system, brain, and everything else at top performance.
It’s common to believe that you can get all the vitamins and minerals your body needs by eating plenty of fruits and vegetables. The truth is that you just can’t get it all by eating a few extra fruits and veggies.
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
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 arginine is absorbed into the body, you produce an abundant free-form gas in your blood called NO (Nitric Oxide). NO will increase your vascularity, and help transport oxygen through out your body.
Creatine is a great supplement for both building muscle, and toning down/losing fat*. What creatine does, is it causes your muscle cells to produce ATP. Creatine is a 100% natural compound, and is naturally occurring in our bodies, and can also be found in certain foods (salmon, beef, herring, tuna…). It’s simply great for bodybuilding, because it helps with gaining lean muscle mass, and keeping high energy levels during intense workouts. Personally, I’ve been taking creatine for a little over a year now. I’ve experimented with several