Showing posts with label Muscle. Show all posts
Showing posts with label Muscle. Show all posts
Saturday, February 18, 2012
6:46 PM | 
Posted by
Aaron
Ok here is a great article on how much protein one should eat...
Many people have a true worry of overeating protein in an exceedingly single meal as a result of they’ve been led to believe that the body will solely use most in an exceedingly single sitting.
This is a “truth” that’s been floating around for FOREVER.
But is it truly true?
How much protein will the body absorb in one meal?
The usual recommendation is 25-30g or thereabouts. to any extent further and your body won’t use it for muscle building functions and you’ve wasted it slow (and money).
It’s a matter that comes up currently and once more on the forum and on facebook, therefore I’ll address it currently.
How Much Protein will The Body Absorb In one Sitting?
You DON’T got to worry regarding overconsuming protein in an exceedingly single meal. Your body will and can use it.
Before I sat right down to draft this text I had an enormous (and I mean BIG) steak. That unhealthy boy can most likely offer me 60g of protein, if not alittle a lot of. And my body can use it all.
If the parable were to be believed, my body would solely use a most of 30g of that protein, and another 30g would be totally wasted.
But since protein from an entire food supply digests pretty slowly, I’ll still be obtaining the like that steak several hours from currently. an informed guess for the speed for absorption here would be 4-5g per hour for the steak. However, couple it with the fibrous veggies and cheese I had with it and we’re most likely talking around simply 3-4g of protein per hour.
A whey protein shake on an empty abdomen can deliver your protein abundant faster at regarding 10g per hour.
Either approach you slice it, the thought that you’ll flip catabolic if you don’t eat three0g of protein each 3 hrs is simply not true. you'll still be in an anabolic atmosphere i.e. amino acids can still be being released and shuttled to your muscles.
However, you'll still would like energy normally to support the anabolic method, therefore I’m not advocating you eat all of your daily food in one or a pair of servings.
There are variety of things that may have an effect on the speed of absorption:
Type of protein e.g. whey isolate or a steak?
The last time you ate – are you having it on an empty stomach?
What are you eating it with? On its own or with fat and carbs?
The fiber content of the entire meal – a lot of fiber equals slower absoption
But curiously even the fastest methodology, whey alone in water on an empty abdomen, still takes hours to be absolutely digested an utilised. therefore if you took 50g rather than 30g, yes you'll still use it.
But you actually shouldn’t be obtaining plenty of your protein from a liquid supply. Get your protein from food with one or a pair of shakes max throughout the day, one being immediately when your workout.
So what’s the take home message here? The analysis on this isn’t 100 percent crystal clear as there are variety of variables to be taken into account: Trainee age, coaching intensity, total quantity of protein given per day, style of protein administered, and so on.
What is clear is that eating say four times per day goes to be a minimum of as effective as six. There’s nothing wrong with eating six smaller meals per day either; if that suits you, go for it. however if it’s burdensome, drop it and move to a 4-meal frequency.
If that has you eating 50g of protein per meal, you’re doing simply fine :) . Don’t sweat it.
I’m not assured enough to advocate a lower frequency than that simply nonetheless. As a lot of analysis is finished on this, we’ll a lot of doubtless have a clearer image.
Eat massive Steaks & Enjoy! :D
Mark McManus, trainer & author of the NEW fat-torching system “Total Six Pack Abs”
Many people have a true worry of overeating protein in an exceedingly single meal as a result of they’ve been led to believe that the body will solely use most in an exceedingly single sitting.
This is a “truth” that’s been floating around for FOREVER.
But is it truly true?
How much protein will the body absorb in one meal?
The usual recommendation is 25-30g or thereabouts. to any extent further and your body won’t use it for muscle building functions and you’ve wasted it slow (and money).
It’s a matter that comes up currently and once more on the forum and on facebook, therefore I’ll address it currently.
How Much Protein will The Body Absorb In one Sitting?
You DON’T got to worry regarding overconsuming protein in an exceedingly single meal. Your body will and can use it.
Before I sat right down to draft this text I had an enormous (and I mean BIG) steak. That unhealthy boy can most likely offer me 60g of protein, if not alittle a lot of. And my body can use it all.
If the parable were to be believed, my body would solely use a most of 30g of that protein, and another 30g would be totally wasted.
But since protein from an entire food supply digests pretty slowly, I’ll still be obtaining the like that steak several hours from currently. an informed guess for the speed for absorption here would be 4-5g per hour for the steak. However, couple it with the fibrous veggies and cheese I had with it and we’re most likely talking around simply 3-4g of protein per hour.
A whey protein shake on an empty abdomen can deliver your protein abundant faster at regarding 10g per hour.
Either approach you slice it, the thought that you’ll flip catabolic if you don’t eat three0g of protein each 3 hrs is simply not true. you'll still be in an anabolic atmosphere i.e. amino acids can still be being released and shuttled to your muscles.
However, you'll still would like energy normally to support the anabolic method, therefore I’m not advocating you eat all of your daily food in one or a pair of servings.
There are variety of things that may have an effect on the speed of absorption:
Type of protein e.g. whey isolate or a steak?
The last time you ate – are you having it on an empty stomach?
What are you eating it with? On its own or with fat and carbs?
The fiber content of the entire meal – a lot of fiber equals slower absoption
But curiously even the fastest methodology, whey alone in water on an empty abdomen, still takes hours to be absolutely digested an utilised. therefore if you took 50g rather than 30g, yes you'll still use it.
But you actually shouldn’t be obtaining plenty of your protein from a liquid supply. Get your protein from food with one or a pair of shakes max throughout the day, one being immediately when your workout.
So what’s the take home message here? The analysis on this isn’t 100 percent crystal clear as there are variety of variables to be taken into account: Trainee age, coaching intensity, total quantity of protein given per day, style of protein administered, and so on.
What is clear is that eating say four times per day goes to be a minimum of as effective as six. There’s nothing wrong with eating six smaller meals per day either; if that suits you, go for it. however if it’s burdensome, drop it and move to a 4-meal frequency.
If that has you eating 50g of protein per meal, you’re doing simply fine :) . Don’t sweat it.
I’m not assured enough to advocate a lower frequency than that simply nonetheless. As a lot of analysis is finished on this, we’ll a lot of doubtless have a clearer image.
Eat massive Steaks & Enjoy! :D
Mark McManus, trainer & author of the NEW fat-torching system “Total Six Pack Abs”
1. Is there really such thing as type III muscle fiber?
A Type III muscle fiber is just a cool name for a hybrid type II muscle fiber that takes on traits of a type I fiber.
It's nothing new. It's just something a lot of people haven't heard about. Early adapters of this theory included Dr. Len Schwartz who in 1995 coined the phrase "Long Strength". Dr. Schwartz describes Long strength as "the ability to exert significant strength for an extended period of time."
John Parrillo-the second proponent of long strength-began having his bodybuilders doing really high intensity cardio. He claimed that doing this actually altered the muscle composition. He called this form a resistance training the "100 rep extended set," saying that it helped the body to construct more mitochondria-the muscles' "cellular blast furnaces." He also says that this increases muscular growth by developing the circulatory pathways that provide nourishment to the muscles.
Ori Hofmekler is the third early adopter of the long strength concept. Ori developed a weight training system that he called, "Controlled Fatigue Training." According to Ori, this type of training was specifically designed to develop these super hybrid muscles-ones that were capable of generating and sustaining strength for extended periods.
2. Why do we want a type 3 super muscle?
We know that Type 1 fibers have a higher mitochondrial density than type 2 thus they are more fuel efficient. Simply put, they burn fat for energy better than the type 2 fibers.
Type 2 fibers usually have a thicker diameter... they are bigger fibers. When they begin adopting the behavior of type 1 fibers by gradually increasing their mitochondrial density they ultimately become even BIGGER in size as well a better at burning fat for energy.
So if you want muscles that are BIGGER, STRONGER, have more ENDURANCE, and are better at FAT BURNING than you'll want to develop these muscles.
3. How do we get them?
By combining cardio and resistance activities it causes the composition of muscles to transform from predominately type II or type IIb into Type III. By doing this, we are able to push "beyond our genetic limits," much like the ancient Spartans, Gladiators and Vikings did.
Having more mitochondria in the muscle cells means that more nutrients can be processed, giving the muscles the ability to work considerably harder for longer periods. They're also able to grow larger and are able to resist getting tired for longer periods.
Knowing this, we can see that the goal of cardio combined with resistance-sometimes known as hybrid cardio is to push our muscles to undergo a reconfiguration and increase the number of mitochondria in the cells.
4. Should I eat for size or fat loss during this program?
The answer to that is...it depends. Sometimes you'll eat more calories and sometimes you'll eat less. However nutrient timing is just one aspect of gaining muscle and burning fat.
Nutrition would be such an easy topic to practice and discuss if human beings were as simple as a mathematical equation.
You know... 10 - 3 = 7
But when it comes to the dynamic hormonal and nervous system fluctuations present in the human body... often times
10 - 3 = 478!!
With such various reactions to a broad spectrum of stimuli, the simple notion that calories in vs. calories out determines your fat loss or muscle building results, is a completely ineffective means for determining fitness results.
For example, when exposed to the harsh and threatening demands of prison life, many inmates continue to build thick, lean muscles despite the lack of access to high quality foods, proteins and supplements.
This is due to the highly anabolic state that their bodies are able to maintain when in such a testosterone driven environment. Also, have you ever met a fat person that barely eats? They consume very little calories yet they are obese! This is also due to a hormonal response. It also destroys the notion that lower calories equal less body fat.
Fat loss and muscle building are the result of several lifestyle and nutrition modifications, none more important than the other. All of our daily choices have an impact on our fitness results, not simply how much food we eat.
5. Can I continue my current workout and add Resistance Cardio at the end of my workouts for 20-30 minutes?
Yes that's a great idea. That's a hybrid workout in itself. Continue to train with weights for strength, muscle growth and toning. Than instead of doing 30-minutes of traditional cardio on a treadmill or stationary bike add some resistance cardio to your workout to start developing the Type III muscle fiber.
To do hybrid cardio all you need to is combine aerobic and anaerobic (resistance) activities. You can do this by adding dumbbells to your cardio workout.
If you want to go jogging, try wearing a weight vest while doing it. If you want to do something low impact, pick up some kettlebells or dumbbells and walk up a flights of stairs. Interval hybrid cardio using your bodyweight is another good option.
Another idea is to set up a circuit of pull-ups, squats, box jumps and push-ups. Alternate exercises every 20-30 seconds and keep moving. Keep going for 20-minutes. I guarantee you a bodyweight circuit like this will be faster, burn more calories and keep you more entertained. You can mix things up even more by holding each position for five to ten seconds-up for pull-ups and push-ups, down for lunges and squats.
Once the bodyweight cardio exercises aren't challenging enough you can try a few of these sample Metabolic Resistance Cardio workouts to do at the end of your normal workouts. They are all full body workouts, so feel free to rotate through them, it doesn't matter which one you pick.
Remember your muscles will already be somewhat fatigued from the weight training session you just performed so you'll want to use a much lighter weight when doing this kind of resistance cardio after a weight training session.
When you buy the Lean Hybrid Muscle program you get hybrid cardio templates that you can add to the end of your workouts. Like we mentioned this is great if you want to spice up your boring cardio sessions but stay with the current lifting program you're currently doing.
To learn more about the Type III muscle fiber visit this page:
Lean hybrid muscle. Get my free report entitled, The Warrior Physique - Building The Super Hybrid Muscle. Click to learn how you can rapidly build muscle and burn fat at the same time.
Mike Westerdal is the founder of Critical Bench, Inc
Article Source: http://EzineArticles.com/4201536
Saturday, February 11, 2012
If you’re anything like me… you HATE doing cardio! I can’t even stand the word, “cardio”. It conjures up childhood memories of watching my mom follow along with a Jane Fonda VHS while wearing tights and those knee-high bushy pink socks. — *shiver*Max Effort Cardio?
Discovering The Essence of Hard Core Fat Loss
But I DO like the idea of burning off thick layers of beer belly fat and nastiness, without my butt going numb on a bicycle seat or bouncing around on colorful plastic blocks. In fact, the only thing I really enjoy doing in the gym is lifting heavy barbells and throwing around odd objects. So, as a part of my Lean Hybrid Muscle experiment I decided to utilize what I call “Max Effort Cardio”.Discovering The Essence of Hard Core Fat Loss
Max Effort Cardio is where I illicit a cardiovascular response via mulitjoint barbell exercises or strongman training. So, instead of the typical max effort singles and triples, I use a slightly lighter weight and perform back to back sets of 5′s… and here is the secret to this whole concept, with very MINIMAL rest intervals.
I know, I know… you’re probably saying, “Elliott, that doesn’t make any sense! Everything that I have been taught about weight training says that I should rest 2-3 minutes between max effort attempts — you must be going mad!”
Yes, I HAVE gone mad a long time ago… but all respected scientists do so eventually
Just bare with me for a moment!
If you consider that my Max Effort Cardio system forces your muscles to adapt by increasing Mitochondrial Density, you already understand that this means an increase capacity for fat burning ALL DAY LONG. In fact, it has been noted that weight training in a similar fashion to what I have described also keeps your metabolism burning at an accelerated rate for several hours after completing your training session.
This is in stark contrast to the immediate drop in metabolic rate when engaged in low intensity cardio, such as jogging or pedaling on a stationary bike.
Below is a workout for you to try… but you have to make me a promise. After you try the workout post a comment on this blog post about how you felt and if you think that this type of training can help ANYONE get bigger muscles and burn fat at the same time!
Try this:
Set a barbell with either 95 lbs or 135 lbs (more if you are a monster)
Perform 5-10 sets of 5 Thrusters (see the video below) with less than 30 seconds between sets.
If this doesn’t get your heart beating faster than a jack-rabbit’s in heat, then you’re probably dead.
Wednesday, February 8, 2012
Ok everyone here is a free PDF on 7 Fastest ways to increase your bench.. Just click on the picture to download the PDF and you can start increasing your bench press today. Please post and let me know what you think..
Labels:
Bench press,
Deadlift,
Muscle,
Physical exercise,
Push-up,
Squat,
Triceps brachii muscle,
weight train
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