Author Archive
4 Tips for Fitting in Exercise
Wake up with a 10-minute workout: Nothing saves time more than a workout at home, so start your day with a total-body 10-minute workout — you’ll burn calories, raise your heartbeat, and tone all over before you even have to take a shower. You don’t even have to spend time making up your own circuit. While [...]
Maximize your Gains
After a couple of months squatting you probably increased how much you can lift. However, after the initial spike, some people can’t maintain the rate of strength gains you experienced in the beginning. Even worse, you now may be experiencing nagging joint pains. When you lift weights you are putting your muscles and soft tissue [...]
Eat Watercress for better Workout Results
I’ve worked with professional athletes in numerous sports, so I’m always on the lookout for new research on foods and nutrients with performance and recovery benefits. The latest to pop up is watercress. A study published in the British Journalof Nutrition reports that eating a small amount of this leafy green each day raised levels of key antioxidants [...]
Good fats in moderation can be good for you
For years, you probably heard that fats were bad for you and carboydrates (“carbs” were good. That is wrong. We all need both fats and carbs in our diet. There are no proven health benefits, in general, from substituting carbs for fats. What we need to pay attention to is eating primarily “good fats” and [...]
Oatmeal nutrition facts
Is oatmeal truly beneficial for reducing cholesterol and keeping our hearts healthy? Let’s review some oatmeal nutrition facts to get the real scoop. A half-cup of instant, regular oatmeal contains the following: 150 calories 30 grams of carbohydrates 8 grams of fiber 11 grams of protein 5 grams of fat (1 gram saturated) 20 percent [...]
Get a Beach Body in 3 Short Months
If you want to unveil a chiseled physique, or at least one that’s svelter at the beach this summer, you’re going to need a game plan. Luckily, one has been provided for you and it requires no more than three weekly trips to your local gym — spending no more than an hour there each [...]
Study Finds a Protein Combination (Soy, Whey, Casein) is Best to Consume Post-Workout for Building Muscle
Today at Experimental Biology 2012, Dr. Blake Rasmussen and colleagues presented a new and first-of-its-kind clinical study: “Effect of Protein Blend vs. Whey Protein Ingestion on Muscle Protein Synthesis Following Resistance Exercise.” The results of this study suggest that a protein blend (combination of soy, whey and casein) may be best to consume post-workout for [...]
David Beckham’s Workout Routine
WEEK 1 Beckham’s Workout 5-minute run Intensity: 85% MHR Rest: 4 minutes Sets: 3 Your Challenge 5-minute run Intensity: 75% MHR Rest: Until your heart rate is 60% of your MHR Sets: As many runs as you can do in 30 minutes WEEK 2 Beckham’s Workout 2-minute run Intensity: 90% MHR Rest: 2 minutes Sets: [...]
Post-Workout Protein
You may already know that you should have a protein-rich snack after exercising, but are you actually getting the right kind to stimulate muscle growth? A new study from the University of Texas Medical Branch finds that eating a mix of protein types—whey, casein and soy—right after your workout may help you get bigger than [...]
The Secret to Stronger Muscles
One look at Olympic weight-lifters shows that the heavier the weights, the stronger the weight lift, right? Although there’s definitely some truth to this conventional workout wisdom, a new position paper published in the journalApplied Physiology, Nutrition, and Metabolism argues that there’s more to the story. Weight training with less weight but more repetition may be as effective for building muscle [...]
