Are you moving slow and controlled? 01/07/2012
The majority of people I see in the gym stick to very traditional weight training routine. They focus on a 2 second acceleration phase and a 4 second deceleration phase (the time it takes to move a weight up and down). Most sports journals report that this as being the best way to train. Let’s keep in mind that the study groups in these reports are usually athletes. Athlete’s need to train in a more ballistic style. Ballistic training, also called power training, was first used among elite athletes who were looking for a method to develop explosiveness, or type of training that focused on high acceleration & speed. They are not usually focused on muscle hypertrophy (increasing lean body mass or muscle size)or weight loss. With this in mind if you are not focused on sports specific training and are only interested in building mass, gaining strength and burning fat then I recommend concentrating on your form, coordination and control by using a slow motion tempo. This style of training should take a total of 10-12 seconds per rep using a 4-5 sec up and down tempo. This principle will cause the muscle to fatigue much quicker then the traditional style. As a result the intensity level of your 1RM will decrease. This means that in order to complete a set of 8 reps using a slow tempo you may have to decrease the amount of resistance you are used to. You may be thinking that this doesn’t make sense. How can I grow and gain strength if I am using less weight. Shouldn’t I overload the muscle? In my opinion when you slow down and focus on the primary muscle groups involved, you will put less tension on secondary muscles and momentum, in return this puts more load on the specific muscle been trained. In most cases weight training recrutes more fast twitch motor units. These fast twitch muscle fibers have a greater potential for muscle hypertrophy by increasing the rate of protein synthesis. To increase the rate of protein synthesis you have to increase the entry rate of amino acids into the cells. To do so, you need to change the intensity and duration of the tension applied to the muscle. This is what slow-motion, controlled weight training does, as it increases the duration of tension applied to the muscle. Over time, this will increase the metabolic stress placed upon it, and as a result the capacity of the muscle will adapt and grow. The end result will be the muscles' ability to deal with stresses placed upon it time after time. Now to cover the increased intensity part, work each set to exhaustion and then repeat with next exercise providing no rest time in between sets. It is the same as training in intervals. In the end you have kept the working muscle under constant tension and load. As with any training principle remember to allow the body proper recovery time and use training periodization as a means to change the stimuli used. Add Comment Protein Powder Cycling 12/27/2011
Did you know that eating the same type of food in high quantities can cause you to develop a mild allergy, intolerance and/or digestion difficulty toward that particular food? I find that most of us use the same protein powder daily. Over time our bodies may not efficiently absorb the protein, vitamins and minerals found in that protein powder source. That’s why I believe in order to maximize protein bio-availability and performance we should cycle whey protein powder with a vegan protein powder supplement. By doing so, we have a better chance at covering all of our nutritional protein bases. Not only does cycling whey protein powder with a vegan protein powder source protect us from developing mild allergies it will also give our kidneys a break from high uric acid forming whey protein. Elevated levels of uric acid can lead to gout, a metabolic disease that causes painful inflammation in the joints. There are many plant-based protein powders that offer the same amount of protein and amino acids as whey based protein powders. Most all vegan protein powders are made from a rice, hemp, alfalfa and pea blend. As an added benefit these powders are fortified with essential amino acids, fiber, enzymes and sprouted super foods making them nutritionally complete and easy for the body to assimilate. I recommend that all whey and vegan protein powder sources come from non GMO, organic source that... 1. Deliver a high essential amino acid content 2. Easily digested 3. Contains a minimum of 20 grams of high quality protein 4. Contains Digestive enzymes 5. Contains Branch chain amino acids 6. Contains L-glutamine 7. Is hypoallergenic 8. Manufactured using low heat temperatures 9. No artificial sweetener's or preservatives 10. Free of soy products My favorite all natural vegan protein powders are... 1. Vega sport chocolate Performance Protein 2. Vegan Proteins + 3. Sun Warriors My favorite all natural whey protein powders are... 1. MRM 2. Jay Robb 3. Biochem By giving whey/vegan protein rotation a try you are sure to receive high quality proteins and all the amino acids your body will need to rebuild, grow and become stronger. Electrolyte your Next Workout 12/13/2011
Do you find yourself reaching for a PowerAde, Gatorade or other sports drink before, during or after your workouts? Most of us do, we believe they offer us adequate hydration and electrolyte (sodium, potassium, magnesium, phosphorous and calcium) replenishment. There may be a few downsides to this regimen that could be affecting your strategic training program. Which ultimately may negatively impact the benefits you attain from your long hours in the gym and/or on the field. Most all of these sports drinks are saturated with artificial colors, artificial sweetener’s, chemicals and synthetic vitamins. The most used ingredient is high fructose corn syrup from genetically modified corn. HFCS elevates insulin levels, which has been linked in research with a number of medical conditions. It is essential for athletes and individuals who put their bodies in these high states of negative stress from exercise & training, to stay properly hydrated. Proper hydration and blood PH balance allows the body to regulate internal temperature, transport nutrients, help with digestion and increase power and strength during performance. What if there was a more natural way to stay hydrated and energized during and after an intense workout? There is one way. You can replace these beverages with an amazing super-food called Coconut Water. It is naturally enriched with high levels of vitamins, minerals, electrolytes, enzymes, amino acids, cytokine, and phyto-hormones. All of the important things your body needs to aid in muscle growth, and recovery or repair. You can replenish and rehydrate your body with this naturally sweet, unprocessed, inexpensive, low calorie super food and feel good about it. No sports drink in the world has the healing power and natural composition as Coconut Water. Many doctors believe that Coconut Water is similar to human blood plasma and have actually used it intravenously as an IV fluid in remote locations where medical supplies are too expensive or limited. Remember, you spend many hours every week training for specific goals, don’t undo all of your hard work by not properly fueling and rehydrating. Paying special attention to what you put inside your body will help you recover faster and maximize your performance. For more nutritional information regarding coconut water please go to www.USDANationalNutrientDatabase.com. Replenishment Shake
Blend all ingredients in s high speed blender. It’s that time of the year again to indulge in pie, cookies, cakes and anything else you can manage to bake. This time of the year should be fun, festive and stress-free. A time to share wonderful decadent treats with your family and loved ones. Not a time to worry over calories and ways to cut calories short in your baking process. For some of us it can be challenging to keep our weight down and be healthy at the same time. Especially, when our society is overburdened by ad campaigns promoting sugar free and low fat products as the solution to obesity and diabetes. What are these products anyway? They are chemicals that replace the sugars and fats in food. Studies have shown that this can cause the food to become toxic and carcinogenic and can also lead to health problems such as tumors, cancer, seizures and severe headaches. Research has also shown that using these types of products can actually contribute to a person gaining body weight. How is this when they produce a lower calorie food? Shouldn’t this aid in weight loss? Not necessarily, the body and mind are not fooled. When you consume excessive amounts of these empty calories the metabolism slows down and will begin to store incoming calories as fat. As if that’s not enough these types of foods do not leave you with a feeling of satiety, or fullness, so more then likely you will over eat. In addition to macronutrients & calories, there is a concern also regarding micronutrient deficiencies, or deficiencies of essential vitamins and minerals provided in the diet. When you start replacing macronutrients (Carbohydrates, Proteins, & Fats) like complex sugars and heart healthy fats with these artificial calories you are potentially limiting the vitamins and minerals that are provided in the meals. We need sugar to fuel our brain and store glycogen in our muscles for energy. We need healthy fats for proper hormone function, to absorb fat-soluble vitamins like vitamin D, to keep our cells healthy, to protect our heart and to maintain healthy hair and skin. These are just a few of the amazing benefits that these macronutrients give us. So, this holiday season why not enjoy a delicious whole food pumpkin pie, carrot cake or oatmeal cookie. Below is a list of my favorite whole food baking ingredients that can be found at most all local grocery stores, whole food markets and on-line. Healthy sugar substitutes
Healthy Fat substitutes 1. Coconut oil 2. Coconut butter 3. Hemp butter 4. Spectrum non hydrogenated shortening 5. Coconut cream 6. Cashew cream 7. Raw milk 8. Nut milks 9. Grape seed oil 10. A mixture of olive oil, flax oil and hemp seed (makes a nice fatty acid profile) I hope you use and enjoy these baking recommendations. Please take the time to notice and embrace the harmony, peace and joy you will feel when you serve your new, healthy culinary creations to your family and friends. | 
AuthorJessica Kerley is a former National Physique Figure Competitor, certified Holistic Health Coach Practitioner, Certified Raw Food Chef, NESTA certified sports nutrition specialist and personal trainer. She enjoys coaching and training her clients using a unique bio-individuality approach and believes that peak health is achievable only when one has healthy relationships, a fulfilling career, regular physical activity,a spiritual practice and a diet abundant in raw organic fruits and vegetables. ArchivesCategories |
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