Workouts
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 [...]
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 [...]
Boxing Coach Mickey Wards Training Regiment for Mark Wahlberg
1 Pushup 15 reps 2 McGill curlup 15 reps each leg Lie faceup—right leg straight, left leg bent so your foot is flat on the floor. With palms under your lower-back arch, lift your head and shoulders (don’t bend your lower back). Pause, then lower. 3 Side crunch 15 reps each side Lie straight on your left side [...]
Low-intensity workout may be effective in building muscle
Weight training at a lower intensity but with more repetitions may be as effective for building muscle as lifting heavy weights says a new opinion piece in Applied Physiology, Nutrition, and Metabolism. “The perspective provided in this review highlights that other resistance protocols, beyond the often discussed high-intensity training, can be effective in stimulating a muscle building [...]
Cardio Exercises That You Can Perform At Home
Cardio exercises are those that are specifically designed to increase a person’s heart rate and keep it elevated for certain duration of time. This type of exercise routine is also known as an ‘aerobic exercise’. Some of the most popular forms of cardio exercises include brisk walking, swimming, jogging and running where a ‘no break’ [...]
