Protein Blends – The Best Way To Build Muscle

Purchasing supplements can be an extremely difficult process as you’re bombarded with many answers from bodybuilding forums, internet “specialists”, supplement store “experts” and your local gym rat.

Well, with a growing amount of research and an immense spike in the supplement industry over the last decade, scientists have been able to understand the concept of protein supplements better.

Whey vs. Casein

A growing body of research over years of work now confirms that a proprietary blend of protein sources far exceeds the simple single source of protein most products are selling to you. A combination of fast-digesting whey protein immediately supplies your body with the right nutrients to recover from a brutal workout. On the other hand, the medium to slow-digesting protein blend, such as the casein blend, supplies your body with the right nutrients at a steady rate that feeds your body through the day/night. A combination of these two protein blends only speaks for itself. Not only are you absorbing fast digesting protein but also slow-digesting, fueling your body through a hectic day, continuously helping the muscle-building and recovery process.

Whey protein is digested immensely and at a rapid rate allowing insulin levels to spike again after a workout that drained your body of energy. The whey protein supplies the muscles in your body with the appropriate amino acids that furthermore spike the MSI (muscle protein synthesis). The muscle protein synthesis is the major reason in repairing the damaged proteins and aiding in building new ones for faster and more effective muscle growth. The fast digesting process of this protein is effective only till the point your protein synthesis drops again. This is where the proprietary blend of slow-digesting micellar casein comes in. This protein blend acts as a protein blend that slowly and steadily provides your body with the fuel it needs to continuously be fed and thus recover and grow.

The combination of both has proved to be the best blend. This reason being due to the continuous supplementation of amino acids carried out by the casein and whey protein sources. When the whey protein discontinued to supply these amino acids to the muscle protein synthesis, the slow-digesting blend takes over, leaving your body with a continuous flow of amino acids to recover and grow.

The Takeaway

The most powerful combination of both fast and slow digesting proteins allows your body to refuel, recharge, and recover in order to grow muscle. Don’t forget to eat well, as supplements are always excellent but that is exactly what they are, supplements. Eating the correct foods that meet all your macronutrients and micronutrients requirements, and getting the adequate rest serves as the perfect formula in recovery and growth.

Reasons Why Your Workout Results Are Not As Impressive

When you set weight objectives, you want to give your best efforts to achieve the kind of results that you yearn for. Apart from making all the right food choices, you also should combine with good workouts and healthy lifestyle changes to see impressive results. But this is not always the case for most people. There are people who give workout sessions their best and yet the results they yearn for do not seem to be forthcoming.

If you are among those people who keep working out but are not happy with the results, then it could be that you are making common mistakes. There are so many reasons as to why your desired results are dragging on and on. What you need to do is find out what you are doing wrong and putting in measures to correct them so you get the optimum results that you deserve from your workouts.

1. Your workouts are not properly fueled – What you eat before a workout really matters and should always matter. Whereas it is not advisable to overeat or indulge in a meal before you exercise, you definitely should take foods that keep fatigue at bay. If you eat fatty foods before a workout, you will leave the body competing for blood supply because the foods take much longer to digest. This can affect your performance and you could also have muscle cramps in the end. The same will happen if you have not taken enough carbs before a workout because it affects energy levels and you may not last through a session to achieve effective results. Find out what the best and healthy way of fueling the body before a workout is and do it right to enjoy better results with your next workout.

2. You have a poor cardio workout plan – Cardio workouts are not created equal and you therefore need to strike come kind of balance in your workout plan. You, for instance, should not stay too long on a bike or treadmill otherwise you will only break down lean muscle mass and slow your metabolism making it harder to lose weight. Try as much as possible to combine cardio with high intensity training programs so you get better results faster. You can also consider including sprint intervals in between your cardio workout plan to get the best results. If you are not sure what plan is best for achieving optimal results, then get help from a personal trainer to ensure that you get it right every time.

3. You recovery process is all wrong – Recovery after intense workout is very crucial in any program. If you do not refuel and allow enough relaxing, you may end up pumping cortisol and breaking down muscle. Whereas recovery does not mean that you take several days off your workout program, you should know how to refuel healthy so you do not break down muscle, making your efforts useless. Give muscles time to recover by rotating between working out the upper body and the lower body too.

 

Training Helps You to Build An Impressive Physique

A beautiful body is the demand of any individual. Also, it will help you to maintain a fit figure that will be less volatile to getting sick. It is not easy to build a good body. Years of workout and maintenance are the result of a well-toned body. One should get a training that suits his body type. This will help him to avoid any kind of adverse effects.

What are the advantages of fitness training?

The benefits of fitness training are as follows-

• Training helps to keep a person motivated.
• This helps in achieving better results.
• You will get a good physique and would be capable of doing strenuous activities.

Suppose you are getting a muscle building training then you have to make some adjustments every 8 to 16 weeks. If you are a fatty person then you need to change the routine in every 4 to 8 weeks. This avoids the body becoming adapted to a specific system and prevents stagnation.

What are the things that you should maintain?

• Don’t go for something that does not suit your needs. Suppose you want to lose your weight so you should go for a fat loss program. For gaining muscle, you can join a muscle gaining program. If you follow the right regime, this will let you gain a better body faster than you can think of.

• Stick with the program even if you get bored with it or want to change it after a period of time. This is because this will not only be ineffective but also affect you adversely. If you apply this thing you will actually move two steps back from your goal.

• Some people are of the view that “training ADD” has the power of inhibiting muscle gain. That cannot be totally denied in cases when you change routines without any kind of planning. You should keep in mind not to change the focus of the goal. You can, for instance, use the periodization method. This will allow you to have a consistent progress in your body.

If you maintain all these routines and consume a proper diet then we ensure you that you will witness a proper growth in your body. Your muscles will grow properly and you will get the physique that you long for. For any further assistance, you can take the help of professional trainers who will help you reach your goal with strategic training programs.

 

The Myth Behind Supplements – Why Supplements Promise More Than They Deliver

In 2012, $11.5 billion was spent on nutritional supplements in the United States alone[1]. It’s easy to see why a lot of people rush to nutrition centers when they hear Arnold Schwarzenegger endorsed a product. The majority of people don’t do research before they buy a product. They look at the models and decide that’s how they want to look. They might think that the product is a magic pill or powder. But, if that’s the case, why is America one of the most obese, high income countries[2], when over half of Americans proclaim taking or trying supplements[3]?

Supplement companies spend millions on advertising and marketing[1], while very little money has been spent on actual bodybuilding research[4]. Most of the models you see in supplement ads are likely not even using the products they’re promoting. They achieved those results through hard work and discipline.

There are many reasons you cannot count on supplements to give you greater gains, and you must focus on your diet to give your body the proper building blocks. Here are two of the most prominent reasons.

* Supplements are not regulated by the FDA

Because there are no purity standards enforced by the FDA, companies can put the smallest amount of ingredients inside of a blend, and you have no way of knowing if it will deliver on its promise. At most, you only know that it contains the ingredient. The most important factor, however, is how much of that ingredient does it contain.

Clinical trials use a strict dosage to test how effective an ingredient is. Most commercial products fall short. But, it doesn’t stop supplement companies from showing how they tested in clinical trials. The point of all of this is to do your research. Make an informed decision about what your going to put in your body.

* Most research on supplements is for athletic performance – Not Bodybuilding

Pro athletes as well as amateurs want an edge, and every team wants to win. Since steroids are banned substances in most athletic sports, A lot of money gets spent on research for athletes[4] to perform better with “clean” supplements.

While some supplements do have their place, it’s important to do your research thoroughly. You have to make sure your not putting yourself in danger, and that the contents of the active ingredients meets the dosage that was used in clinical trials.

Most supplements are extremely expensive, and offer no greater results. A healthy, clean diet and proper training techniques will provide you with the biggest, most impressive gains. The main thing to take away from this is that you have to be more patient. In a world focused on instant gratification, being more patient will save you a lot of money, and a ton of frustration.

References
1. jewlscholar.mtsu.edu/handle/mtsu/3694
2. http://www.hsph.harvard.edu/obesity-prevention-source/obesity-trends/obesity-rates-worldwide/#References
3. blogs.extension.iastate.edu/spendsmart/2012/07/16/the-secret-behind-supplements/
4. staff.washington.edu/griffin/muscle_growth.txt

Brandyn W. Burgett is the sole contributor to [http://thedailyswole.com] and is the author of The ABC’s of Bodybuilding, Diet and Fitness. Get this e-book for free plus 10 ways you can increase your appetite [http://thedailyswole.com/how-to-increase-appetite]. Inside this completely free e-book you’ll learn about a highly effective weekly routine that accelerates natural muscle growth and avoids injury, plus much more exciting information thats just a click away.

 

Do You Want Big Biceps

For this article, we’re focusing primarily on free weights because they require more form and concentration – giving a more powerful workout to the biceps.

Top Bicep Exercise #1 – The Standing Barbell Curl
If you have any interest in building your biceps up in order to look like a tank, the standard barbell bicep curl is the best all-inclusive bicep exercise. Regardless of the amount of weight, your body will use all of the bicep muscles and some forearm muscles to raise the weight as you flex the arm closed. The standard curl forces the arm to work in relative isolation from the back and shoulders, but on one condition – you can’t cheat.

Torso swinging is common, and needs to be avoided if you want the most effective workout. The goal is to remain stationary, flexing the arm at the elbow joint without moving your upper body. Perform this bicep curl by holding a barbell in both hands. Hold the weight with your palm outward and let the weight hang at your hip so that your arm is fully extended downward. Tuck your elbow into your sides and curl the weight to your chin without moving your elbow, hips or torso. Maintain tension, let the weight down slow. Do not bounce the weight off your hips or quads to start the next rep.

Top Bicep Exercise #2 – The Alternating Dumbbell Curl
The alternating dumbbell curl is a simple exercise that functions as a cross between a hammer curl and a standard curl. Instead of curling one weight using both biceps, or simultaneously curling with two separate weights, the alternating curl lets you focus the intensity of the workout in each bicep separately.

Torso swinging is also common in this workout, so it’s important to once again keep your elbows tucked into the body. Start at the same point as a standard curl with your arm fully extended however your palms will be facing in toward your body. As the weight clears your flank you can begin to rotate your arm. At the end of the movement your palm will be facing toward your head.

Top Bicep Exercise #3 – The Hammer Curl
While a significant amount of focus is given to the bicep, some of the muscle groups within the forearm will be working as well. Because the focus here is on a rotated curl there is a lot of emphasis on the brachialis and brachioradialis of the forearm.

The starting position for this curl is identical to the alternating curl, where the palms face in toward the body. Your elbows remain tucked in with your body and upper arms remaining stationary. Lift the weight, curling it upward without rotating the weight or forearm to the point where the weight is almost touching the shoulder of your lifting arm. Think of the motion of swinging a hammer – this is also where the bicep exercise got its name.

Top Bicep Exercise #4 – Supinated Bent Rows
Resistance breeds muscle gain, and more weight equals more resistance. You can sack more weight into a bicep workout using rowing. Bent over straight bar rows can let you work double the weight over your standard curling or straight bar curls.

Grab the straight bar with palms facing up/away with hands shoulder width apart. Either pull the weight from the rack or deadlift the weight from the floor to a standing position. Once the weight is up, bend into position so that your upper body is almost parallel to the floor. Avoid rounding off or trying to lift with your lower back. While bent, raise the bar to touch your abdomen while keeping your elbows tucked into your flanks. Lower the bar just short of fully extended and repeat.

Top Bicep Exercise #5 – Chin Ups
Not just any chin up either – this is about close grip chin ups. While curling or rowing can give you a significant workout, when was the last time you tried to curl your body weight with success? If you’re over 150lbs and you don’t often try to beat yourself into submission then likely not often.

Closing the grip on your chin ups will focus the pull on your biceps. You can use any secured straight bar or chin up bar. Reach up and grasp the bar so that your palms are facing you and about 6″ apart. Pull yourself upward, keeping your legs raised/crossed so that you do not touch the floor when you lower yourself. It’s important to get your chin up over the bar so that your arms are fully flexed. Maintain the tension as you lower yourself, and avoid relaxing once you get to the bottom of the rep.

While all of these exercises will help you target the biceps, they’re intended to be inclusive with an overall workout program. You should never try to build only your biceps. You need to think in terms of your biceps being just a small part of the major muscle groups that form your body. In order for each of the muscles to work properly, the surrounding muscles need to be targeted as well.

 

This workout targets your legs as well as your core to help you strengthen your lower body, torch body fat and sculpt your abs.

Your legs contain some of the biggest muscles of your body, so hitting them with compound (or multi-joint) moves through this superset session will work more muscle fibres, while at the same time raising your heart rate so that your body taps into body fat stores for fuel and gets to work on shedding your spare tyre.

HOW TO:

Complete the a/b exercises as supersets.
Do 8-10 reps of each exercise (30-45 secs for the planks).
Rest for 60 secs at the end of each superset.
Repeat each superset for a total of 4 sets.
1a. Deadlift

HOW:

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Stand in front of a barbell. Squat down, keeping your chest up, and grasp the bar with an overhand grip.
Brace your core and push down through your heels to raise the bar off the ground.
Push your hips forward at the top.

WHY:
The deadlift is one of the few moves that deserves a place in any weights workout. Not only does it recruit multiple muscle groups in your upper and lower body – including your abs – it also gets your heart pumping for fat-loss benefits.

1b. Good Morning

HOW:

Stand tall holding a light barbell across the back of your shoulders, feet shoulder-width apart.
With your core braced, hinge forwards slowly from the hips, as far as your hamstrings allow but not past horizontal.
Return to the start.

WHY:
This is an another often-neglected lift, but when done properly it works your entire posterior chain, which is the name of the group of muscles that run down the back of your body.

2a. Squat

HOW:

Stand tall with a bar across the back of your shoulders.
Keeping your chest up and core braced, squat down as deep as you can.
Drive back up through your heels to return to the start.

WHY:
The squat, like the deadlift, works multiple muscle groups at once, especially your quads and glutes but also your core, which must work overtime to keep your upper body stable throughout every rep.

2b. Glute Bridge

HOW:

Lie with your upper back supported on a bench, holding a barbell across the top of your thighs.
Thrust your hips up, squeeze and hold your glutes at the top, and then lower back to the start.

WHY:

This lift will recruit the biggest muscles in your body, your glutes, as it forces them to lift and control the weight, as well as the deep-lying muscles of your core and lower back.

3a. Barbell Roll-Out

HOW:

Kneel on the floor holding a barbell with both hands.
Roll the bar forward so you lower your torso, keeping your core braced.
Then use your abs muscles to return to the start.

WHY:
Don’t be fooled: this is a very difficult exercise that requires serious abdominal strength. But learning to do it effectively will build a stronger, more stable and more defined midsection.

3b. Incline Gym Ball Plank

HOW:

Start with your elbow on a gym ball with toes on the ground and your body in a straight line from head to heels.
Draw your belly button into your spine, keep your hips up and hold this position.

WHY:

This isometric – or static – hold exercise will fully engage your entire core musculature as these muscles work hard to keep your entire body straight and stable.

4a. Hanging Knee Raise

HOW:

Hang from a pull-up bar with your core braced and knees bent. Using your abs and keeping your knees together, raise your knees up towards your chin.
Hold this top position briefly, then slowly lower back to the start.

WHY:
This is a move that is a lot harder to master than it looks, but doing so will take your abs training to a new level so that once you’ve shifted your spare tyre you have a brand new six-pack to showcase.

4b. Plank

HOW:

With hands clasped and elbows on the ground, raise your hips to form a straight line from head to heels.
Keep your core braced and glutes engaged throughout.

WHY:
This classic isometric hold recruits all the major muscles of your abs and your deep-lying core, and keeping your glutes tensed will also work that muscle group as well as your lower back.

Exercise every day? Many people have been caught in the seven misunderstandings about fitness exercise

A lot of people like to keep fit. They sweat in the gym and watch the muscles slowly appear and their body fat is reduced. This is a matter of great achievement. But there are many misunderstandings about fitness, some wrong views may cause damage to the body, affect their fitness goals. For these misunderstandings, we should distinguish them so that they can exercise more scientifically and effectively.

What are some misunderstandings about fitness?

1. Muscle pain shows that exercise works

 

Intense exercise can damage muscle fibers, which can lead to muscle soreness. It’s not a matter of measuring the effect of muscle exercise. If the pain lasts more than three days, it may indicate that the muscle has been more seriously damaged and needs to be restored.

 

2. Exercise every day

3. High intensity exercise is better than low intensity exercise

 

High intensity exercise works well, but low intensity exercise is also a good choice. There’s nothing wrong with challenging high-intensity exercise, but it can lead to problems if you don’t exercise in the right way and don’t have time to recover. It’s best to start with low intensity exercise. Once the body has adapted to these activities, try high intensity exercise.

 

4. Morning is the best time to exercise

 

Although there are many benefits to exercising in the morning, it is not always important to choose when to exercise during the day. Whether you are in the morning or in the evening, as long as you arrange the right time, choose the same time of the day can form the habit of exercise. Don’t exercise before going to bed at night, because it will affect your sleep.

 

5. Good effect of fasting exercise

 

Aerobic exercise on an empty stomach is not good. The body gets energy from food, and exercise also needs energy. If you feel hungry during exercise, the quality of exercise will be reduced and there will be no energy for vigorous aerobic exercise. In order to get good exercise effect, the exerciser should eat before exercise and choose the food containing complex carbohydrate and protein.

6. Effective exercise takes a long time

 

Exercise doesn’t take a long time and doesn’t mean you need to spend hours in the gym every day. There is a simpler way to save time, which is high intensity interval training, which can be effective in 15 minutes a day. If you are not suitable for high-intensity interval training, you can choose other sports to find the most suitable choice between intensity and time.

 

7. You need to drink sports drinks when you exercise

 

Sports drinks are effective in improving exercise. Sports drinks can replenish water and electrolytes lost by the body. But if you want to lose weight, sports drinks are not a good choice. Sports drinks are high in sugar and calories, which can increase calorie intake.

 

Fitness people will generally understand and learn the knowledge of fitness. Unfortunately, not all views are accurate. Some misunderstandings about fitness are totally wrong, while others seem logical on the surface, but they are also incorrect. Understanding some scientific knowledge about fitness is helpful to get rid of these misunderstandings.