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The Patrick Willis Workout

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Check out this video of Patrick Willis working out. Patrick likes to start his workouts with a little bit of cardio to get the blood flowing. Patrick then credits his core strength for being able to develop his freakish physique.

The Health Benefits of Using Wheatgrass

Posted in Food & Nutrition | 9 Comments »

Wheatgrass“Wheatgrass juice is the nectar of rejuvenation, the plasma of youth, the blood of all life. The elements that are missing in your body’s cells-especially enzymes, vitamins, hormones, and nucleic acids can be obtained through this daily green sunlight transfusion.” -Rev. Viktoras Kulvinskas, MS, author Survival into the 21st Century.

As of late, hundreds are swearing by this wheatgrass concoction, calling it the healing power of nature’s grasses. It is a trending natural product that has become dominant in juice bars, natural food stores, and those at home “do-it-your-selfers.”  So why is this miracle mixture that is so soothing to the mind, soul and body all the rage?

Wheat grass is a blend of barley, oats, and rye, grown in fields across the USA. Unlike the typical way of growing grass, wheat grass is grown indoors within trays for 10 days before consumption via tablet or juice.  Wheatgrass can even be categorized as a complete food, being that it is a source of beta carotene and the B vitamins, plus C, E, H, and K. Additionally, it contains 90 different minerals and 19 amino acids — that’s more iron than spinach, and more protein than any meat, fish, eggs, beans or dairy products!

The main ingredient making wheatgrass so beneficial to the body is chlorophyll, which makes up 70% of wheatgrass when in juice form. Since chlorophyll is often referred to as “the blood of plant life” there MUST be a dynamic set of benefits to the human body, and many claims have absolutely proven so. Scientists have confirmed that wheat grass neutralizes toxins in the body, slows down the aging process, helps purify the liver, improves blood sugar problems, prevents cancer and, of course, aids in digestion by cleansing the body. Wheatgrass has also had other remarkable, yet somewhat odd perks, such as curing toothaches when held in the mouth for 5 minutes, curing sore throats by simply gargling, or removing heavy metals, such as mercury, from the body.

So who isn’t sold about this magical product yet? I know I am! For those of you looking to incorporate wheatgrass into your daily regime, here are a list of ways to go about doing so.  First there is the pill form which you have to take 7 times daily. The wheatgrass pills can be bought at any local GNC or Vitamin Shoppe. Additionally, you can buy wheatgrass in powder form to make your own juice at home, which is the preferred method. This could be found at many natural food stores, GNC, Vitamin Shoppe or online, with some health companies specializing in making the wheatgrass blend. Starter kits are even sold for people who want to grow it themselves.

Test out wheatgrass in hopes that this product is all that it is blended up to be!

How To Work Out Your Chest With A Medicine Ball

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When it comes to working out your chest, there’s not too much variation in terms of different exercises that you can use like you can for other body parts such as back, triceps, biceps, or shoulders.  It seems as if all you can do is rotate between starting off picking between flat bench or incline bench and then choosing between dumbbells or barbells.

I’ve started incorporating the medicine ball into my workouts. The great thing about using a medicine ball is that it adds variation to your workout and it works all of your supporting muscles, and especially your core.

I typically start off with 4 sets on the incline bench and then follow that up with 2-3 exercises using the medicine ball. The great thing about the medicine ball is that you can use so many different variations.

I like to do push ups and rotating the ball to each arm. You could also do push ups with three medicine balls by placing your hands and feet on a medicine ball. This really works out your core! You could also do a pushup with a medicine ball and then throw in an arm raise to work out your shoulder just a little extra as seen in the video below.

If you want to boost your training intensity, try supersetting the bench press with medicine ball push ups and you’ll really feel the burn.

To cap off my chest workout with the medicine ball, instead of flys, I’ll simply do a push up with both hands on the medicine ball, which also works out the triceps really well.

Power Plate my5 Vibration Training Machine

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My5 VibrationTraining and exercising at home is a dream for some people – the power of the entire gym in the palm of your hands. Whether you’re an avid routine-ist, repping out curls and bench press, or you’re simply interest in running five miles a day, obtaining the equipment you need is quite gratifying if you’re not interested in traveling. The early 21st century has brought with it tremendous advances in home gym equipment, including vibration training – The Power Plate MY5 is an excellent example.

The Power Plate my5 model, an exciting Acceleration TrainingTM machine, brings great full-body fitness results in home workouts as short as 30 minutes a day, only three days a week. Advanced Vibration TechnologyTM, the science behind Power Plate machines, provides a revolutionary, low-stress exercise and rehabilitation solution. This would ultimately enhance your workout by keeping your body/muscles guessing. A diverse schedule = less stressful life!

With three frequency options between 30–40Hz, it’s more customizable than the my3 machine and its larger plate surface provides more maneuverability. It also has a higher maximum load, pre-programmed quick start buttons and a remote control operating all exercise positions. The sleek design on the my5model combined with the machine’s technology creates a wonderful blend of science and elegance at home.

Amongst other common household exercise devices, like treadmills and ellipticals, the MY5 would be an excellent addition.

TRX Review: Making the Gym Obsolete

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Here is a review of the TRX system. The system is basically just two straps that hang from the door, which allows you to work out any body part that you wish to: chest, back, legs, biceps, and everything else. The different exercises that you can do on this thing is amazing. It’s an incredible system. The US Army and Marines use this syste and it’s also used by NFL players such as Drew Brees, LaDainian Tomlinson, and Reggie Bush.

Click here to buy the TRX System on Amazon.com

3 Tips To Maximize Testosterone Production

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Here are 3 tips that will you make sure your body is producing the optimal amount of testosterone to ensure that all you’re hard work in the gym will not be wasted.

1.) Eat fat – Fat consumption is an essential part of testosterone production.  A low-fat diet will send your testosterone levels crashing.  30% of your calories should come from fats.  Make sure the fat you are consuming is coming from good sources like olive oil, nuts, fish, and lean red meet.  Good fat sources should be low in saturated fat and high in polyunsaturated fat and monounsaturated fat.

2.) Supplement with Zinc – Training can drain your body zinc stores which facilitates testosterone production.  Taking a Zinc supplement before you go to sleep like ZMA will help keep testosterone levels high.

3.) Stress less and sleep more – stress and lack of sleep produce cortisol, which is anti-testosterone which causes muscle loss and fat gain.  Devote part of the day to wind down and get focused off work and make sure to get your 8 hours of sleep.

How to use the rest-pause method to increase strength and size

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The rest-pause technique is an advanced training technique which tricks your body into performing more reps than it would ordinarily perform.  This is a great technique to use to increase strength and size. There are two ways to use this method:

1.) Perform a set until you’re one rep short of failure, then hold the weight in the starting position (for example, on the bench press at the top position) for 10 seconds.  Breathe deeply then attempt another rep.  After that rep, repeat the 10 second hold again, and attempt another rep.  This should only be done on 2-3 sets.

2.) Perform a set until you’re one rep short of failure, then rest the weight back on the bar, breathe deeply for 20 seconds, and then try more reps.  This pumps more oxygen into your bloodstream, helping refuel your muscles.  You should be able to get 2-4 more reps.  After you hit failure, rest the bar again for 20 seconds, and see if you can do another rep.

Perfect breakfast recipes to lose weight or gain muscle

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I like the traditional breakfast: omelets, pancakes, and French toast.  If your not into fruits or oatmeal, but love breakfast, you can have 3 absolutely delicious, healthy breakfasts that are high in protein, and have good, slow-digesting carbs by just making a few adjustments to the recipe:

1.) FRENCH TOAST — Instead of quick-digesting white bread, opt for 2 slices of whole wheat toast.  Batter in 1 egg mixed with cinnamon.  Serve with sugar-free or low-sugar syrup.

2.) OMELET – You could use 2 eggs, but if you’re striving for a low-fat diet, you can use egg whites.  Add vegetables (I would go with peppers and onions) and low-fat ham, or potatoes, with 2% milk cheese (cheddar, provolone, mozzarella, or whatever you prefer).

3.) PANCAKES – With this protein pancake recipe, you can make pancakes with oatmeal, cottage cheese, and eggs.  It’s loaded with protein and still delicious: just add cinnamon and vanilla extract.  Serve with sugar-free or low-sugar syrup.

Health Effects of Caffeine

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Affects of caffeine differs widely from person to person and depends on various factors. For healthy adults, a moderate amount (300 milligrams, or about three cups of coffee, per day) of caffeine may have positive effects, such as increased alertness or ability to concentrate, and is not likely to cause health problems.

Caffeine is best known for its stimulant effect. Once consumed, caffeine is readily absorbed by the body and enters the bloodstream stimulating the nervous and cardiovascular systems. It affects the brain and results in elevated mood, decreased fatigue, and increased attentiveness, along with increased the heart rate, blood flow, respiratory rate, and metabolic rate for several hours.

Some people are more sensitive to the effects of caffeine and a small amount could cause insomnia, headaches, irritability and nervousness. However, with frequent use one will develop tolerance to many of the effects of caffeine (even addiction). At doses of 600 milligrams (about six cups of coffee) or more daily, caffeine becomes a health risk and can cause nervousness, sweating, tenseness, upset stomach, anxiety, and insomnia.

Extensive research has been conducted on how caffeine affects health. A list of various health issues linked to caffeine is summarized below. However, keep in mind that moderate use of caffeine is not likely to cause these health problems.

* Cardiovascular (heart) – caffeine raises blood pressure, causes heart rhythm irregularities, increases serum cholesterol and homocysteine levels (which increase risk of heart attacks)

* Bone density (osteoporosis) – caffeine appears to increase the excretion of calcium, a mineral needed for healthy bones. This causes decreased bone strength (especially in older women, although men get it too).

* Calcium intake: adult men and women should be taking between 1,000 and 1,200 milligrams of calcium, depending on age and gender).

* Pregnancy – Excessive caffeine intake has been associated with miscarriages and low birth weight babies. Evidence also suggests that, at levels over 500 milligrams per day, caffeine may delay conception.

* Children – soft drinks and chocolate are the major sources of caffeine for children. Since children have developing nervous systems, it is important to moderate their caffeine consumption.

* Cancer – research has shown that caffeine in coffee does not cause breast or intestinal cancer. However, not enough research has been done to determine if caffeine in coffee is involved in urinary bladder or pancreatic cancer.

Carbohydrates Are Not the Enemy

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Carbohydrates are the best fuel for all types of activities and help to provide essential nutrients, give you energy during exercise, and replace stored energy in the muscles (glycogen). The description of carbohydrates as ‘good’ or ‘bad’ is based on glycemic index (a measure of the quality of the carbohydrate in terms of how much it raises blood sugar). Foods having a high GI are generally thought to be ‘bad’ because they raise blood sugar more than ‘good’ carbs do. Proponents of the glycemic index claim that this leads to excessive insulin secretion, which can cause weight gain and health problems. For example, foods such as whole-grain breads are said to offer “good” carbs, because they have a lower GI than white bread. Nevertheless, all carbohydrates do, in fact, break down in the gastrointestinal tract to glucose, but unfortunately, some break down more quickly and this is where the problem begins.

The body converts carbs to sugar molecules, which are either burned or stored. The faster the conversion takes place, the quicker the blood sugar goes up, thus the higher the glycemic index (GI). White bread, for example, will break down quicker than an apple. The theory is that when blood sugar goes up quickly, metabolism is affected. The body responds with a surge of insulin, which is said to cause the sugar to be stored in muscle and fat.

All carbohydrates in the Food Guide Pyramid (http://www.mypyramid.gov/), grains, fruits, vegetables, and some dairy, eventually are converted to glucose. However, any amount of calories beyond the need of the growth mechanism turns into fat. In other words, whether it is protein, carbohydrate, or fat, taking in calories above the “need” will result in fat gain if they are not used by the muscles during high intensity exercise.

Following a diet that eliminates carbohydrate or fat, as a lot of fad diets do, is not metabolically correct. The brain relies primarily on glucose for energy, and if you follow a high-protein diet with minimal to zero carbohydrates, you will note the difference in your cognitive abilities. Therefore, in order to feed the brain and body, you need to understand that there is a purpose and place for protein, carbohydrate, and fat.