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About Muscle http://www.about-muscle.com #1 Bodybuilding, Fitness and Muscle Nutrition Webiste Thu, 20 Jul 2017 18:09:43 +0000 en-US hourly 1 https://wordpress.org/?v=4.8.7 Arms Done Right Workout: A Guide To Building Bigger Arms http://www.about-muscle.com/workouts/arms-done-right-workout http://www.about-muscle.com/workouts/arms-done-right-workout#respond Tue, 07 Feb 2017 17:43:04 +0000 http://www.about-muscle.com/?p=4724 Do you want bigger arms? Many people go wrong about training arms, try this arm workout and build bigger and fuller biceps and triceps. Arm training day is without doubt one of the most favored workout days, everyone who ever steps foot inside the gym wants to build big arms, no matter which group you […]

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Do you want bigger arms? Many people go wrong about training arms, try this arm workout and build bigger and fuller biceps and triceps.

Arm training day is without doubt one of the most favored workout days, everyone who ever steps foot inside the gym wants to build big arms, no matter which group you train biceps and triceps will always be the favored combo. However, the question you must ask yourself is are you getting the most out of your biceps and triceps workout? This guide willl give you a quick anatomy and biomechanics of this popular muscle combo.

Anatomy

There are many muscles that control the movement of the arm, however we will stick to the basic muscles that control the major flexion and extension of the arm for now. The tricep muscles are made up of three heads including lateral, long, and medial heads (shown in the image below). The biceps are made up of three muscles including the long and short heads, and the brachialis all which make up the front of the arm. There are many muscles that control the arms, however most gym goers will only usually focus on the muscles mentioned above.

Biomechanics

The muscle you work in the arm can vary, depending on the angle, grip and exercise used. The short head of your biceps works alongside with the deltoids to raise the shoulders (know as shoulder flexion). The biceps and the brachialis both work in supinating the wrist (twisting the palm up). On the other side of your arm lay the triceps, the bigger of the two muscle groups. Now the long head of the triceps works in two ways, first being fully streatched when the arm is raised for exercise like overhead extensions, while it also works when the shoulder is extended in movement such as pullovers. The medial head tends to work more with a pronated grip (when your palms are facing down) with exercises such as pressdowns, finally the lateral head works with the reversed grip (palms facing up or with your palms facing) such as reverse pushdowns or rope pushdowns. Now you know how the arms work lets get to the workout!

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Nutrition Tips for Smarter Studying http://www.about-muscle.com/nutrition-tips-for-smarter-studying/ http://www.about-muscle.com/nutrition-tips-for-smarter-studying/#respond Sun, 29 Jan 2017 22:59:38 +0000 http://www.about-muscle.com/?p=4717 Studying can be hard there’s no doubt about that, but there are things that you can do to make it easier on yourself. Let’s take a look at some nutrition basics that can help you to concentrate, increase your energy levels, and even protect your brain. Stay Hydrated To stay alert and focused, make sure […]

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Studying can be hard there’s no doubt about that, but there are things that you can do to make it easier on yourself. Let’s take a look at some nutrition basics that can help you to concentrate, increase your energy levels, and even protect your brain.

Stay Hydrated

To stay alert and focused, make sure that you drink plenty of water. Even mild dehydration has a detrimental effect on your energy levels and clarity of thought. Keep away from any beverages that act as diuretics. Diuretics increase urine production and pull fluid from your body. The main culprits are alcohol and sodas.

Soda, as the name implies, contains sodium, commonly known as salt. The more sodium that you put into your body, the more urine your body has to produce to get rid of it, because high sodium levels are dangerous.

Drinking a beer or two might seem like a good idea, but alcohol actually has a sedative effect on your body, so you won’t be as focused as you need to be, and it’s dehydrating. Alcohol reduces the production of a hormone in your body that regulates your ability to absorb fluid. When levels of this hormone are low, you become dehydrated.

Keep Away From Comfort Foods

Sugar and carbohydrate rich foods give you an instant hit of pleasure, but you’ll pay a high price for those few moments of bliss. Foods rich in simple carbohydrates are quickly converted into glucose, which floods your bloodstream giving you a sugar rush. But once the sugar high wears off, you’ll have to deal with an energy slump, foggy thinking and a craving for more sugar.

To keep your energy levels steady, choose foods that release their energy slowly, like a cheese omelet, berries, turkey salad, a big bowl of chili, or a protein smoothie.

Load Up on Antioxidants

When you’re studying for your online MALS degree, there will be times when everything’s going great and you’re flying through the material, and then there will be times when it gets hard and you’re not sure if you can cope. At those times, your anxiety and stress levels will spike, and as they do, they actually cause physical harm to your body, and particularly to your brain.

Stress and anxiety increase the production of free radicals in your body.  Free radicals attack your cells, causing cell damage and cell death. To protect against the damage caused by free radicals, your body needs antioxidants. Some, it can produce by itself, but others have to obtained from your diet.

Two excellent antioxidants are vitamin C and anthocyanin. Vitamin C is plentiful in citrus fruits, and anthocyanin is abundant

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Top Nutrition Tips for the Busy College Student http://www.about-muscle.com/top-nutrition-tips-for-the-busy-college-student/ http://www.about-muscle.com/top-nutrition-tips-for-the-busy-college-student/#respond Sun, 29 Jan 2017 22:43:34 +0000 http://www.about-muscle.com/?p=4719 When you’re studying for your RN to MSN online, looking after your diet and nutrition is important for your overall health and wellbeing. Eating well and getting the right nutrients will provide you with the energy that you need to get through your busy day of lectures, revision, work experience and exams. We’ve put together […]

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When you’re studying for your RN to MSN online, looking after your diet and nutrition is important for your overall health and wellbeing. Eating well and getting the right nutrients will provide you with the energy that you need to get through your busy day of lectures, revision, work experience and exams. We’ve put together some top healthy eating tips to help you have more energy, clear your mind, and get better grades.

Eat Breakfast

Eating breakfast every day is essential when you are a busy student, as with everything that you have to do during the day, skipping breakfast could mean that you go hungry later on and end up craving sweet and unhealthy foods throughout the day. Eating a healthy and nutritious breakfast such as cereal, fruit or yoghurt will give your body the energy and fuel that it needs to get through the day.

Keep Healthy Snacks with You

Throughout your day at college, or whilst at home studying for your MSN administration degree, getting hungry can be a distraction. However, if you’re allowing yourself to get hungry throughout the day then you’ll be more likely to stop off at a takeaway or get a burger on the way home, for example. Instead, keeping healthy snacks such as nuts and fruit on you will help to keep your appetite under control.

Hydrate

Drinking well is just as important to your health as is eating well, therefore staying hydrated is absolutely essential for busy college students. Drinking around 6 to 8 glasses or two liters of water per day is a general guideline that will keep your body hydrated and ensure that it has the water that it needs for you to work well. In addition, when you swap your main drink to water, you’ll notice a huge range of physical benefits such as better skin, hair and nails.

Don’t Restrict Foods

Whether you are eating healthier to lose weight or simply want to have more energy to work and get things done throughout the day, restricting foods can actually be bad for you. It’s important to eat a wide range of foods in our diet, not just for physical reasons, but for psychological ones, too. Therefore, having a cheat meal or a cheat day every week or couple of weeks can actually be better for your health than you realize.

Scheduling

Lastly, when thinking about nutrition it’s also important to consider the times at which we eat. Although medical advice on this is mixed, it’s recommended that you don’t eat late at night, and during the day, eat only when you feel hungry and stop when you are full.

Remember, eating healthily does not mean dieting; just keep a balanced intake of all food groups. However, if you are interested in losing or gaining weight, ensure that you talk to a doctor or nutritionist so you have support and guidance as to where to start your journey to a healthier life style.

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Arnold Schwarzenegger Shoulder Workout http://www.about-muscle.com/workouts/arnold-schwarzenegger-shoulder-workout http://www.about-muscle.com/workouts/arnold-schwarzenegger-shoulder-workout#respond Wed, 31 Aug 2016 20:04:26 +0000 http://www.about-muscle.com/?p=4489 Arnold Schwarzenegger is one of the most iconic bodybuilders in the world, well known for his impressive physique. This article focuses on one of the popular shoulder workouts he used to build those massive deltoids using the rest-pause technique Arnold Schwarzenegger had amazing shoulders, he had size, he had shape and he had striations. To […]

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Arnold Schwarzenegger is one of the most iconic bodybuilders in the world, well known for his impressive physique. This article focuses on one of the popular shoulder workouts he used to build those massive deltoids using the rest-pause technique

Arnold Schwarzenegger had amazing shoulders, he had size, he had shape and he had striations. To build impressive shoulders you must concentrate on building the size of your deltiods. Here are three rules you should follow to start build shoulders like Arnolds.

Lift Heavy

Normally I would recommend using the 8-12 rep range for most bodyparts, this is usually the best range for muscle growth. However, there are times when doing extra heavy weight promotes better growth – for example a weight that you can push a maximum of 5-6 reps. However, I would only recomend going heavy on overhead press movements, do not go heavy on front raises and lateral raise movements keep these in the 8-12 rep range or even higher if you like.

Going heavy doesn’t mean you need to push yourself on every set, For example I usually do 5 sets so I would start with 2 sets of lighter weights that you can do for 8-12 reps, then I would follow that up with 3 heavy sets where I can push a maximum of 5-6 reps.

Be Creative With Presses

A common mistake that I see people make when they train shoulders is that they don’t vary their workouts enough. Most people swith up front raises and lateral raise with different angles, dumbbells and cables. However, overhead presses seem to be either dumbell or barbell and this doesn’t offer much varation. There are so many overhead press movement you can choose from including Arnold presses, overhead smith machine, standing military presses, behind neck presses (with either a barbell or a smith machine), and many other great press movements. If you want them shoulders to grow then make sure you switch your overhead press movements regularly.

Utilize Rest-Pauses on Presses

Drop sets and supersets are great for smaller exercises such as front rasies, lateral raises and even rear delt flys. However, for bigger movements such as presses the rest-pause technique is a great way of promoting new muscle growth. The rest-pause technique is great because you don’t have change the weight throughout the set. For example to perform this technique use a smith machine with a weight that you can do overhead presses for 6-7 reps. Now start by doing a set of 4-5 reps then stop and rest for 15 seconds, then do another 2-3 reps then rest another 15 seconds, finally perform a final 2-3 reps. By now you will have performed 8-11 reps using the same weight. So why not try the Arnold Schwarzenegger shoulder workout.

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Meal Timing For Optimal Muscle Growth! http://www.about-muscle.com/articles/meal-timing-for-more-growth http://www.about-muscle.com/articles/meal-timing-for-more-growth#respond Sat, 27 Aug 2016 14:42:37 +0000 http://www.about-muscle.com/wp/?p=2838 Brad Borland explains how to tweek your nutrition plan and increase your muscle building results by simply meal timing. Many of you are consistent with your muscle building practices. Your training is on point, your supplement program is sound and you eat all of the right foods including good amounts of protein, complex carbs and […]

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Brad Borland explains how to tweek your nutrition plan and increase your muscle building results by simply meal timing.

Many of you are consistent with your muscle building practices. Your training is on point, your supplement program is sound and you eat all of the right foods including good amounts of protein, complex carbs and healthy fats. But what if you could be better? What if you could tweak your diet to make even more significant gains?

Enter meal timing. Meal timing is the practice of taking in specific macronutrients at specific times regarding training, goals and time of day. Many trainers and nutritionists recommend the standard practice of ingesting a certain amount of proteins, carbs and fats throughout the course of the day. Recent research has shown that manipulating certain nutrients and their amounts can significantly increase gains in strength and size and burn body fat.

Whey Early

Immediately upon waking the body has just undergone a six to eight hour fast void of muscle building blocks of protein. Protein should be the first thing on your mind after such a hiatus. Fast digesting whey protein is the perfect fix to set your body into a positive amino balance once again and will hold off catabolism until you can get those eggs cooked! Take around 20-30 grams of whey first thing in the morning.

Another wise move is to take in a good amount of complex carbs in the morning to help refuel your glycogen stores for the day ahead. This will not only give you energy for your training later in the day, but will also stoke your metabolism to switch into high gear helping you to turn on that fat-burning furnace. Anywhere between 40 -60 grams of a complex carb source such as oatmeal or Ezekiel cereal are great choices.

Mid-Day Slump

Another time to keep a close eye on is the mid/late morning blood-sugar crash. Many of us at jobs tend to forget our important muscle-building meals during hectic times of day that we neglect our guidelines to keep us on track. A great (and quick) solution is to pop a protein shake and some healthy fats. This can easily be accomplished with a quick shake of whey and water and around one ounce of nuts such as almonds. Not only will this feed your muscles with the much needed protein boost (not to mention convenient), but will also provide healthy fats to keep blood-sugar levels steady until your next solid meal.

Pre-Workout Loading

One of the most critical times to actually start the recovery process after a training session is before you ever step into the gym. Saturating your muscles with protein prior to training can actually provide not only energy for the grueling session to come but can also provide key amino acids to muscles because they will be readily available for recovery. This will give you an advantage regarding performance and rebuilding for your next intense training bout. Try 30-40 grams of whey protein.

In addition to quality protein you must also consider complex carbs prior to training. Carbs are a must if you want to make any substantial gains at all. Not only will they provide a steady flow of energy, they will also spare protein to be used as energy. 40-60 grams of a quality carb source should be taken with whey protein 30 minutes to an hour prior to lifting. Good sources include oatmeal, 100% whole grain bread, rice or a medium sized apple.

Post-Workout Punch

We all know by now that post-workout nutrition is of utmost importance for muscle/strength gain. This crucial time has a limited window of opportunity, so it behooves the trainer to take full advantage of this important meal. After a brutal training session the body is starving for nutrients. This “window” which only lasts around an hour or less is the perfect time to down a whey protein shake to shuttle in amino acids as fast as possible to ramp up the recovery process. 40 grams of whey will do the trick.

Another key nutrient at this time is simple carbs. Simple carbs taken with your whey protein will raise insulin levels to help shuttle in more nutrients directly into the muscle. Even though higher insulin levels are related to fat gain, you won’t have to worry about that during your post-workout meal. The higher insulin levels are key in regulating hormone levels and nutrient absorption. Take in around 40-80 grams of simple carbs such as Gatorade depending on your goals.

Take advantage of these times to maximize gains and minimize muscle breakdown. These are just a few simple guidelines to try on your quest to a more muscular and leaner physique.

 

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Interview With Superfit Tania Ziesman http://www.about-muscle.com/articles/interview-with-tania-z http://www.about-muscle.com/articles/interview-with-tania-z#respond Sat, 27 Aug 2016 12:53:39 +0000 http://www.about-muscle.com/wp/?p=2168 Could You Tell Us A Bit About Yourself And How You Got Involved In Fitness? Growing up I was always a very skinny girl and was teased and bullied a lot because of it. I began working out to become stronger physically and mentally. When I started seeing the changes in my body & health […]

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Could You Tell Us A Bit About Yourself And How You Got Involved In Fitness?

Growing up I was always a very skinny girl and was teased and bullied a lot because of it. I began working out to become stronger physically and mentally. When I started seeing the changes in my body & health I decided to change it from an interest into a lifestyle. After years of being successful as a bikini and glamour model I wanted to challenge myself again, so I decided to transition into fitness.

What Helps You Stay Motivated?

Looking and feeling my best and seeing progression really motivates me. I have always had problems with my health, and that is what has fuelled my lifestyle. Appearance isn’t everything, but most of us care about how we look. A strong and healthy person just looks good. The confidence that comes from the discipline of fitness, is like no other. I have an incredible support system around me who motivate me everyday. My boyfriend and trainer, Amer “The Hammer” Kamra; is the most incredible person I have ever met. He motivates me everyday to be a better person- in and out of the gym. With him by my side I feel like I can accomplish anything.

 Interview With Superfit Tania Ziesman

What Does Your Workout Look Like?

Monday:
Shoulders/Triceps/Abs/Cardio
Tuesday:
Legs
Wednesday:
Cardio/Abs
Thursday:
Chest/Biceps/Cardio
Friday:
Hammer Fitness Bootcamp Class
Saturday:
Back
Sunday:
Rest Day

What Sort Of Rep Range Do You Use?

I generally use high reps when I want to add muscle and will switch to medium when toning up.

Free Weights Vs Machines What Do You Feel Are The Pros & Cons and Which Do You Prefer?

I prefer free weights and body weight exercises over machines when strength training. I think free weights are better for those who are more advanced in the gym and beginners should stick to machines until they are comfortable with movements. There are many pros and cons to both. It really depends on the person and your skill level.

 Interview With Superfit Tania Ziesman

What Mistakes Did You Make When You First Started As A Newbie?

I wasn’t too sure what I was doing in the beginning so I was doing everything. Workout videos, yoga, strength training… but I wasn’t necessarily performing proper reps/sets and form. I learned this over time. If you are a newbie, don’t just go through the motions and workout. Know what your doing or get a good trainer.

How Often Do You Perform Cardio?

I perform cardio 4-5 times per week.

 Interview With Superfit Tania Ziesman

What Does Your Diet Look Like?

I am a vegetarian so I always have to make sure I am getting enough protein in my diet. I eat every 2-3 hours and my diet consists of mostly whole grains, oats, nuts, lots of veggies, tofu & tempeh, beans, quinoa, sprouts, berries, fruits and whole eggs. I don’t drink milk so instead I have almond milk and I am not crazy about egg whites… I have to force myself to eat them.

Do You Bulk and Cut Or Do You Stay Lean For The Whole Year Round?

I am pretty lean all year round. Im naturally petite so I stay slim. I put on more muscle at different times of the year.

How Do You Deal With Cravings?

I don’t deprive myself of foods and allow myself a cheat meal once a week. I also will have a square or two of dark chocolate here and there. I love chocolate.

What Supplements Do You Use?

I start each morning by drinking a warm glass of lemon water followed by my probiotic (Ultimate Flora Critical Care). I put 1 tbsp of Nature’s Way – Chlorofresh Liquid Chlorophyll in Natural Mint Flavor into my bottle of water and drink throughout day. I take Ascenta NutraSea liquid fish oil, VitaminDrip brand Immunerol and D-Liver as well as a Multi Vitamin, Vitamin D & C. I also take L-Glutamine twice a day.

 Interview With Superfit Tania Ziesman

What Activities and Hobbies Do You Enjoy When You Are Away From The Gym?

In the summer I like going on hikes and rollerblades and being outdoors. In the wintertime I hibernate and like staying in and cooking or catching a movie.

What Are Your Favourite Supplements?

Liquid chlorophyll. It increases the number of red blood cells in my body which increases oxygen utilization. It also cleanses my body, fights infection, improves energy, and promotes circulatory, digestive and immune health. Plus… it makes my water taste minty fresh 🙂

What 3 Exercises Have Contributed The Most To Building Your Physique?

Bulgarian Split Squat
They have completely transformed my legs and butt.

Hanging Leg Raises
My core and especially abdominals have never felt harder.

Push Ups
After I do push ups, I feel empowered as a woman! This exercise makes me feel strong and you can perform them anywhere.

What Is The Most Common Training Question People Ask You The Gym?

How do I get rid of my tummy?

What Is Your Favorite Workout Music?

I like listening to dubstep music when I workout.

 Interview With Superfit Tania Ziesman

What Is Your Greatest Achievement?

My body has transformed a lot in the past 2 years. I used to be slim with very little muscle. I am proud of how strong I have become and how hard I work in the gym. That is my greatest achievement.

What Is Your Favorite Quote?

“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people wont feel insecure around you. We were all meant to shine, as children do. It’s not just in some of us; its in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.”

What Are Your Plans For The Future?

I would like to continue getting stronger and fitter and eventually do a magazine cover. I plan on continuing to build an online community of healthy and strong women, helping and inspiring others to reach their goals.

Who Are Your Favorite Athletes, Bodybuilders and Fitness Models?

Amer “The Hammer” <3

If Someone Wants To Connect With You How Can You Be Contacted?

You can visit my blog based Health, Wellness & Beauty website for lots of fitness tips, inspiration & recipes. Download my “Strong is the New Skinny eBook! Lets be friends!

Facebook: www.facebook.com/misstaniaz
Twitter: @taniaz_ca
Instagram: @taniaz3
Website: www.misstaniaz.com
Photo Credit: Tianxiao Zhang

 

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The Afterburn Effect: Take Advantage of the Post-Workout Window! http://www.about-muscle.com/articles/the-afterburn-effect http://www.about-muscle.com/articles/the-afterburn-effect#respond Mon, 22 Aug 2016 16:24:10 +0000 http://www.about-muscle.com/wp/?p=496 Unless you’ve been living under a rock, you’ve certainly heard about the post-workout window of opportunity. The two- to three-hour period after a hard lift is an almost magical time, when your body is primed to build muscle and burn fat at incredible rates. No matter what else you’re doing with your meal plan, you […]

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Unless you’ve been living under a rock, you’ve certainly heard about the post-workout window of opportunity. The two- to three-hour period after a hard lift is an almost magical time, when your body is primed to build muscle and burn fat at incredible rates. No matter what else you’re doing with your meal plan, you MUST optimize your post-workout nutrition to see optimal results.

Still, opinions vary wildly on the best post-workout shakes and meals. Some guys think you need to load up on hundreds of grams of carbs, while low-carbers might stick strictly to protein and aminos. To make things more complex, lots of people include other goodies – creatine, arginine, and even caffeine.

So, what’s really necessary? What should you put in YOUR post-workout meals to fit your meal plan and optimize recovery? Read on to find out!

Managing Insulin

Every guy wants to optimize testosterone, but there’s actually another hormone that’s even more anabolic – insulin! That’s right, that carb coma-inducing hormone that diabetics worry about is also your greatest asset in the quest to build muscle.

Unfortunately, insulin can also be sure-fire fat builder if you don’t manage it properly. It’s incredibly effective at inducing your body to STORE nutrients in cells, and that storage can occur just as readily in fat tissue and muscle fibers.

To harness the muscle-building properties of insulin without getting fat, you’ll want to stick a hefty portion of your daily carbs into the post-workout window. Heavy resistance training induces greater insulin sensitivity in your muscle cells ONLY, leaving your fat deprived of nutrients – exactly what you want! Those carbs will help to dive other nutrients – particularly amino acids – straight to where they’re needed most.

» Double Your Gains and Strengthen Weak Bodyparts

The Right Carbs

Not just any carbs will do, however. You probably already avoid table sugar, fructose, and other industrial crap – as you should! But when it comes to the post-workout window, you need to steer clear of some of the “healthy,” slow-digesting carbs, as well. This is NOT the time to be gorging on oatmeal, brown rice, or any other whole-grain goodies that’ll take hours to digest.

No, you need FAST-acting carbs post-workout, and that means sugars! Don’t go searching out the baking aisle, though. Table sugar (sucrose) is half fructose and half glucose, and that big batch of fructose is bad news. To spike insulin and refill your muscle glycogen, you want pure glucose – the preferred form of energy for both plants and animals. Most health food and supplement shops sell it as “dextrose,” and you’ll usually see it listed as one of the first ingredients on pre-mixed workout drinks.

How much glucose do you need? That’ll depend on your current goals and body fat levels. If you’re lean and trying to pack on size, go with about a half a gram per pound of body weight. If you’re on the chubbier side and trying to shed fat, err on the side of a quarter gram per pound.

Fast-acting Proteins

Carbs are crucial, but they’re not going to accomplish much without some sort of protein. Most bodybuilders use whey, and in this case I see no reason to rock the boat! A good whey isolate powder will digest quickly, providing your muscle cells with a radid supply of amino acids for growth. Shoot for about half as many protein grams as carb grams in your final shake.

Of course, you may want to supplement those complete proteins with a few specific aminos. There are twenty in total, but three in particular – the branched-chain amino acids – will flip a muscle-building “switch” in your body. These aminos are leucine, valine, and isoleucine, and you want to get those in a 4:1:1 ratio, respectively. Don’t worry too much about the math, though – that’s the ratio most companies already use when they manufacturer their BCAAs. Add 10-15 grams to your post-workout shake, and consume a couple more doses throughout the day if you can afford to.

 The Afterburn Effect: Take Advantage of the Post-Workout Window!

Testosterone and Growth Hormone

Other than insulin, test and GH are the most anabolic hormones your body can produce. However, some studies suggest that these hormones actually DROP when you consume a carb-filled, protein-packed post-workout shake.

In fact, some guys will go so far as to AVOID food for a few hours after their workouts, believing they’re optimizing their hormones and creating a more favorable environment for growth. Is this a good idea? Hell no!

Despite any rises or dips in testosterone, the research is pretty clear on the benefits of post-workout nutrition. If you skip these critical shakes and meals, expect to feel tired and sore for FAR longer than you would otherwise. As for your hormones, levels will return to normal shortly after your shake is digested. In fact, better nutrition tends to boost anabolic hormones in the long run. Temporary spikes and dips are to be expected; it’s the average levels that really count.

» Double Your Gains and Strengthen Weak Bodyparts

Fat-Burning Effects?

So far we’ve only touched on mass gains, but the post-workout window is just as useful for fat loss. For one thing, anything that helps your body retain fat-free mass (muscle tissue) is going to help you get ripped. The more muscle you have, the higher your metabolism will be, and you can’t afford to lose that muscle because of skipped meals. Misguided attempts to cut calories from the post-workout window will only leave you weaker and fatter in the long run.

The longer-term post-workout period is also fantastic for fat loss in its own right. Heavy resistance training can increase lipolytic (fat-burning) activity in your body for a day or two, so don’t worry about spiking your insulin in the first hour. Once the carbs are cleared from your system, your body will still be more primed to burn fat than it was before. Basically, but optimizing your post-workout nutrition, you can have your cake and eat it, too!

 

Justin Woltering is a distinguished Fitness Expert, Author, and Dymatize Sponsored Athlete. See www.justinwoltering.com

 

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Interview With Diabetic Bikini Competitor Melissa Moziejko http://www.about-muscle.com/articles/interview-with-bikini-competitor-melissa-moziejko http://www.about-muscle.com/articles/interview-with-bikini-competitor-melissa-moziejko#respond Mon, 22 Aug 2016 15:08:40 +0000 http://www.about-muscle.com/wp/?p=252 About-Muscle.com talk with diabetic NPC bikini competitor Melissa Moziejko. After being diagnosed with diabetes in her junior year of college Melissa found a passion for fitness. Could You Tell Us A Bit About Yourself And How You Got Involved In Fitness? I’ve always been very athletic. I played sports in high school and ran college […]

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About-Muscle.com talk with diabetic NPC bikini competitor Melissa Moziejko. After being diagnosed with diabetes in her junior year of college Melissa found a passion for fitness.

Could You Tell Us A Bit About Yourself And How You Got Involved In Fitness?

I’ve always been very athletic. I played sports in high school and ran college track. However, in my junior year of college I was diagnosed with diabetes, which changed my life. My doctor, Eric Serrano, highly suggested I get involved with weight training, which helped me improve my times for track. He also put me on a very strict diet, which kept me off of insulin for 3 years. I can’t thank him enough. After graduating from college I wanted to stay as active as possible as I am very competitive, so I started training for an NPC bikini competition. Being diabetic, I’ve always had to follow a strict diet, and weight lifting has helped my insulin sensitivity. I loved the changes I saw just after a few short months of heavy lifting. I did my first show in November 2012 and qualified for North American Championships. I’ve done two other shows since then and have become a sponsored athlete. I love the lifestyle of staying healthy and fit, not just for aesthetics, but also because it has changed my life as a diabetic.

What Helps You Stay Motivated?

What helps me stay motivated is the fact that I know the healthier I eat and the harder I train, the less insulin I have to take, and the possibility of being completely off of it in the future. Also, competing keeps me highly motivated as well. If there is a day where I am not motivated or do not feel like training/eating clean I think to myself “what is my competition doing? I bet they are not slacking.” That right there will get me to the gym and back on track with my diet!

What Does Your Workout Look Like?

Monday:
Legs
Tuesday:
Chest and Shoulders
Wednesday:
Sprints or Prowlers
Thursday:
Back
Friday:
Sprints and Prowlers
Saturday:
Arms and Abs
Sunday:
Rest Day

 Interview With Diabetic Bikini Competitor Melissa Moziejko

What Sort Of Rep Range Do You Use?

Rep range all really depends on the intensity of the week. Some weeks I may want to be higher intensity so I may go as high as 50 reps (50 calf raises, 25 single leg split squat on each leg, 50 weighted belt squats). Other weeks may be a lower volume week yet higher weights so I may do a pyramid system where I start with 12 reps and gradually increase weight and lower my reps as I go. Both help with building and insulin resistance.

Free Weights Vs Machines What Do You Feel Are The Pros & Cons and Which Do You Prefer?

I would definitely choose free weights. Nothing hits glutes like a single leg split squat or a glute bridge. However, I will use machines for lying hamstring curls or leg extensions. I feel that there are pros and cons to both. With free weights you can sometimes have a better sense of mobility which allows you to really get the extra stretch, especially if you are a more advanced lifter and understand the proper form. However, with machines you may have a tad more control over what you are doing.

What Mistakes Did You Make When You First Started As A Newbie?

I think the hardest thing for me as a new diabetic bikini competitor was trying to understand how my body reacted to certain types of foods and cardio. My first show was hard because I wasn’t use to the bikini competition diet, let alone one for a diabetic. Also, diabetics don’t respond to a lot of steady state cardio like a normal competitor would. My trainer had a great sense of what to do with me, but it was just figuring out the right amount of macros and types of macros that would get me lean, yet still have great definition.

How Often Do You Perform Cardio?

I do 9 sprints or push prowlers twice a week. For my sprints I will get on the treadmill, bump it up to a level 13, and go for about 15 seconds and then take 30 seconds off. For prowlers I usually use to 30 pound plates and will push as hard as I can on the low part across the gym and then go back with the high part.

Which Do You Prefer and Why… Steady State Cardio Or HITT Cardio?

Definitely HITT. As a diabetic, my cortisol levels spike higher with steady state, so sprints not only are great for leaning me out but also lowering my blood sugar and building my glutes and hams! I love sprints and prowlers.

What Are Your Personal Thoughts On Fasted Cardio?

I think fasted cardio can do wonders for starting up your metabolism, however too much cardio can do harm as well. If you are preparing for a show and need to lean out a little more, it’s a great way to do that along with altering your diet.

What Does Your Diet Look Like?

My diet is extremely high in fat and very low carb.

Meal 1:
3 whole eggs
1 tbsp. coconut oil
1 cup spinach
Meal 2:
lean meat
2 cups broccoli
one teaspoon butter
Meal 3:
lean meat
2 cups of spinach
one teaspoon EVO Train
Meal 4:
Lean meat
2 cups spinach
one tablepoon macademia nut oil
half alvacado with 30g of complex carbs

Do You Bulk and Cut Or Do You Stay Lean For The Whole Year Round?

I definitely prefer to stay lean year round but sometimes we all need a good bulk just to build more definition. After my last show, I came in a little too lean, so I took this winter to bulk and it really helped add to my figure and curves. However, it is easier to stay somewhat lean year round just so you do not have to cut as hard.

 Interview With Diabetic Bikini Competitor Melissa Moziejko

What Do You Find Gives The Best Results When You Are Cutting?

Sticking to my diet is the number one and main answer. I respond well to very very high fats and low carbs and NO CHEATING! So that means following my diet to a T and lifting heavy! The harder I workout, the better results I get. I rarely ever do more cardio to cut.

How Do You Deal With Cravings?

I use to love sweets and junk foods but I know that when I eat them, I feel AWFUL so I try to avoid them as much as possible. If I’m really craving something I may eat a tablespoon of almond butter. I love my nut butters!

What Supplements Do You Use?

Obviously SLAP Nutrition products! Their whey isolate has 0g carbs, no sugar, only sweetened with stevia and no genetically modified hormones. As a diabetic that is perfect for me. I also use Alpha Omega 3 fish oil pills, glutamine, and L-Carnitine.

What Activities and Hobbies Do You Enjoy When You Are Away From The Gym?

I love reading and studying up on nutrition. There is nothing like reading a good health article and learning more. You can always enhance your knowledge!

What Are Your Favourite Supplements?

All Slap Nutrition supplements and my fish oil, glutamine, and L-Carnitine. Because my diet is so high in fat, L-Carnitine does wonders for me!

What 3 Exercises Have Contributed The Most To Building Your Physique?

Single leg split squats, weighted belt squats, and military press. Shoulders and glutes have always been weak areas for me.

What Is The Most Common Training Question People Ask You The Gym?

I’ve always had decent legs from track so mainly what exercises I do for legs. I always tell them SQUATS!

What Is Your Favorite Workout Music?

Anything that will get me up and moving! I love oldies rock, rap, or anything that has a great beat to it. Something that will get me in the zone! I love listening to all different types of music.

What Is Your Greatest Achievement?

Qualifying for North Americans, becoming sponsored, and lowering my insulin intake.

 Interview With Diabetic Bikini Competitor Melissa Moziejko

What Is Your Favorite Quote?

“If it wasn’t hard, everyone would do it. It’s the hard that makes it great.”

What Do You Love About Competing?

I love meeting new people and being on stage! There is nothing like working your butt off for several months to get on stage and show how hard you have worked. It’s like the saying “If it was easy, everyone would do it.”

What Are Your Plans For The Future?

First and foremost to get completely off of insulin. I would also like to earn my pro card and become published in a magazine to inform other people of the benefits of clean eating.

Who Are Your Favorite Athletes, Bodybuilders and Fitness Models?

I’ve always looked up to Amanda Adams, Nicole Nagrani, and Paige Hathaway. They are the perfect examples of a the look and lifestyle I want to go for.

If Someone Wants To Connect With You How Can You Be Contacted?

Facebook | Website

Twitter @MelissaConceta | Instagram @MissyMoziejko

I believe that once you conquer your mind, you conquer your body. I hope to be an inspiration to all athletes and competitors everywhere!

 

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Why Rest Is Crucial for Effective Muscle Growth http://www.about-muscle.com/articles/why-rest-is-crucial-for-effective-muscle-growth http://www.about-muscle.com/articles/why-rest-is-crucial-for-effective-muscle-growth#respond Mon, 22 Aug 2016 13:46:14 +0000 http://www.about-muscle.com/wp/?p=110 If you truly want to achieve optimal muscle growth, you must allow your body ample “rest time” so it can replenish itself and recover effectively. Rest involves two elements, adequate sleep, and adequate time in between your workouts It is essential that you sleep as many hours as possible, consistently, every night. Most people overlook […]

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If you truly want to achieve optimal muscle growth, you must allow your body ample “rest time” so it can replenish itself and recover effectively. Rest involves two elements, adequate sleep, and adequate time in between your workouts

It is essential that you sleep as many hours as possible, consistently, every night. Most people overlook the fact that sleep is just as important as your training routine, when it comes to effective muscle growth.

If you do not allow yourself to get enough sleep, you are essentially neglecting a crucial element of your muscle building routine.

You must allow ample rest time in between your workouts. The professionals call these “rest days”, which are essential for allowing your muscles to recover. It is advisable to avoid weight training on two consecutive days, especially if you are targeting the same muscle groups.

You must keep reminding yourself that your body only builds muscle when you are not weight training. Muscle building occurs during sleep, not when you are in the gym. Therefore, if you embark on your weight training program, and forget to incorporate enough sleep, or train too frequently, your muscle building journey will become a long, uphill task.

The fact that you do not sleep enough each night, or you do not allow yourself the “rest days” in between your workouts will drastically compromise your muscle building efforts. It must be said again, rest and recovery are paramount, and should be on the top of your “to do” list when trying to achieve your muscle building goals. You can learn more about the muscle growth process by visiting www.musclegrowthexpert.com.

What Happens If You Do Not Get Enough Sleep?

By not sleeping enough, will play a number of negative roles in your muscle building efforts. Not only will this hinder your muscle growth, it may also deplete your energy, testosterone, growth hormone levels, and will also increase your catabolic hormones, which play a “muscle destroying” role.

When you sleep, you pass in and out of four phases. These phases are known as the “sleep cycle”, which is vital to a bodybuilder. After all, it is during sleep when the body releases the growth hormone. By depriving yourself of sleep, you are essentially disrupting the sleep cycle, which can lead to some or all of the mentioned effects.

To summarize the importance of sleep, its deficiency makes muscle growth an uphill struggle. Sleep deprivation will encourage your body to lose muscle and increase body fat instead. And that is the last thing you want when trying to build muscle. So remember, get as much sleep as you can, and if you are behind on your sleep, try to make up for lost time.

How Much Sleep Is Enough Sleep?

The amount of sleep that your body requires is heavily dependent on a number of factors such as the level of your daily activity, the amount of stress being experienced, the quality of your diet, and the intensity of your gym workouts.

Professional bodybuilders need more sleep than the average person due to the stress that is put on the body after a weight training session. Studies have suggested that getting less than six hours of sleep can hinder your coordination, judgment, reaction time, and ultimately affect your body’s ability to build muscle mass.

The majority of experts recommend that the average person should target a minimum of seven hours of sleep every night.

However, bodybuilders are the exception to the rule. A proper bodybuilding program will no doubt be taxing on the body, which will need all the rest it can get. Therefore, the question arises… how do you know if you are deprived of sleep? The best way to determine if you are suffering from sleep deprivation is to have a lie down in the middle of the day. If you happen to fall asleep within 10 minutes, you are likely to need more sleep during nighttime.

Thankfully, if you suffer from sleep deprivation, it is possible to catch up on lost sleep, and your body will no doubt reward you by accelerating your muscle growth.

A good way to catch up on sleep is try to aim for nine hours every night for a period of three weeks. At the end of the three week period, you can try the 10 minute test once again. If you do not fall asleep in that period, it is likely that your body has made up for lost time. On the other hand, if you do happen to fall asleep, it is recommended to continue sleeping for nine hours every night for a further two weeks.

What Happens If You Do Not Get Enough Rest?

By not allowing your body adequate recovery time in between your workouts will inevitably result in “overtraining”. Overtraining is often a precursor to injury, which can drastically hinder your muscle growth journey.

The amount of stress that your muscles endure during every workout makes resting ever more important. Try to ensure that your muscle building program allows for one rest day in between your weight training sessions. If you are insistent on training on consecutive days, the best thing you can do is to target a different muscle group every time you train.

When devising your weight training program, always try to incorporate at least one rest day in between each session, and avoid training the same muscle group on two consecutive days.

The amount of rest and recovery each bodybuilder needs is dependent on a number of factors, however most experts recommend you get up to 9 hours of sleep every night, as well as 3-4 rest days every week to truly realize your muscle growth potential.

How Much Rest Is Enough Rest?

Most professional bodybuilders try to aim for at least one day of rest in between each weight training session. Some prefer two days. If you train three days a week, for example Monday, Wednesday, and Friday, then you’re rest days would be the remainder of the days (Tuesday, Thursday, Saturday, and Sunday).

During your rest period, it is vital to “take it easy”. No matter how tempted you are, you must not work out on your rest days.

If you struggle with this idea, keep reminding yourself that your body will not use the rest days to effectively repair and rebuild your muscles.

Try to relax and enjoy your time off.

Here are some tips you can follow to make the most out of your rest days, allowing for you to maximize your muscle building potential.

– Target a minimum of eight hours of sleep every night.

– Avoid doing stuff that will increase your adrenaline

– Avoid physical activity close to your bedtime

– Avoid eating large portions close your bedtime

– Adopt a consistent sleep schedule

As you can see, the rest and recovery phase in your muscle building program is vital.

As a bodybuilder, you need at least 8 to 9 hours of sleep consistently every night. A lack of sleep will no doubt hinder your muscle growth and reduce your anabolic hormones, increase your catabolic hormones, and deplete your energy levels.

This will lead to extremely lethargic muscle growth.

Try to incorporate rest days into your weight training schedule so your body is allowed to repair itself and rebuild muscle more efficiently.

By not allowing yourself the rest days, and training consecutively for two days will result in possible injuries.

When designing your training program, you must ensure that the rest and recovery phase is not overlooked or underestimated.

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3 Fun Workouts That Will Help You Burn Fat http://www.about-muscle.com/3-fun-workouts-that-burn-fat/ http://www.about-muscle.com/3-fun-workouts-that-burn-fat/#respond Sat, 20 Aug 2016 20:29:35 +0000 http://www.about-muscle.com/?p=4468 If you are interested in burning fat as quickly as possible, there are several fun workouts you should try to do. These workouts will help you burn fat and calories while achieving the best body possible. If you put in the effort, you can expect to see some great results. The 15 Minute Quick Burn […]

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If you are interested in burning fat as quickly as possible, there are several fun workouts you should try to do. These workouts will help you burn fat and calories while achieving the best body possible. If you put in the effort, you can expect to see some great results.

The 15 Minute Quick Burn

One of your main concerns may be not having enough time to exercise. However, if you have 15 minutes to spare, you can complete the quick burn routine that will help to jump start your day and assist you with the process of burning calories. The idea behind this quick workout routine is to stay active and in motion for the full 15 minutes. You can do the following exercises:

50 jumping jacks

30 squats

30 push-ups

50 crunches

30 reverse crunches

60 seconds jog in place

After you have crossed off each exercise from your list, those 15 minutes should be over. You can feel the burn in such a short amount of time. Consider doing the quick burn workout routine in the morning before you start your day. After you have completed these exercises, you may feel refreshed and ready to head out the door for work or school.

The High Intensity 30 Minute Workouts

If you do not feel like spending hours exercising and sweating, you can put all of your effort into a 30 minute session of high intensity exercise. These are some of the exercises you can start doing during those 30 minutes:

60 seconds high knees

60 seconds jump rope

30 seconds jump squats

30 mountain climbers

20 bicycle crunches

After you have completed each of the exercises on this list, start over from the beginning until 30 minutes has passed. A stop watch works great to time this exercise out. Your body will feel the burn and you will likely start sweating within just a few minutes of working out, but that is the whole purpose behind these high intensity routines. You can do all the work in a shorter amount of time and still reap the same benefits as someone who takes their time while exercising for an hour or longer.

The Running Routine

Do you enjoy running on the treadmill? If so, you should consider starting your own customized routine while working out. Instead of just running as you normally would, consider pushing yourself a bit by adjusting the incline on the treadmill so that you feel like you are running directly up a hill. You should start off slow on a normal incline at a decent speed for about two minutes and then work your way up to a faster speed and larger incline.

Running is one of the best ways to burn fat. Most importantly, you do not have to go outside and deal with inclement weather to complete this kind of exercise. Instead, you will simply need to hop on the treadmill at home or at the local gym.

These are some of the best workouts for losing unwanted fat. If you would like to lose weight and achieve your healthiest body yet, it may be a good idea to give some of these workout routines a try.

 

About The Author

Aj Macaluso is a beard enthusiast and blogger over at Royal Beard Club. Loves writing about men’s lifestyle including hobbies, fitness and of course beard grooming!

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