Break-FAST, Don't Skip It!

 Growing up we're told almost everyday that breakfast is the most important meal of the day. The sad fact is that 35-40 percent of all Americans still skip breakfast. The first meal of the day is called breakfast because it breaks the fast that has lasted ten to twelve hours, since the last meal eaten the... day before, usually dinner. By eating breakfast in the morning, you essentially give your body's metabolism a kick start so you can start burning calories. Your body stores Excess glucose by the liver as glycogen which is released when it is needed. Usually by late-morning, glycogen stores are almost completely depleted. So, if you were to skip breakfast, your body will in return have almost no quick energy available. My recommended breakfast is always Oatmeal and Eggs, but if that takes up too much time, try a simple Protein Shake to get your body started. Be sure to check out our huge selection of Protein Powders. My personal favorite is"Muscle Provider" it 

Move More, Lose Weight!

A lot of people who are over weight or out of shape tend to dread the words DIET and Exercise. I remember when one of my customers told me they didn't like the word Diet, so of course I asked them why. His reply was, it's a four-letter word with DIE in it, and after laughing pretty hard I thought to myself, people really don’t like to diet. What most don't realize is you don't necessarily have to do those two things to lose weight right away. People who lead a pretty sedentary lifestyle should try one thing to start out, MOVE! That's right; make it a daily challenge to find ways to get your body moving. I'm not talking about finding an extra hour for the gym, or and extra 45 minutes for a spinning or aerobics class. I'm talking anything you normally don't do on a daily basis, such as.

• Climb the stairs if you have a choice between that or an Escalator or Elevator. 
  
• Walk the dog. (He’ll like it too) 
  
• Toss Frisbee with a friend. 
  
• Mow the lawn. 
  
• Park farther when out and about. 
  
• While shopping, walk around the whole mall. 
  
• Chase your kids around more.

As you can see, almost anything you can think of to get your body moving is a great stress reducer and fitness asset to have in your daily routine. Once you get moving, then you can attempt to tackle that scary four-letter word, D-I-E-T.

The World of Whey

Whey protein powdersare some of the most common fitness supplements on the market today. However there are many differences to consider when it comes to choosing which whey protein supplement is best for you. First, let’s take a look at why so many people supplement their diet with whey protein.

Whey Benefits

Studies have indicated that whey protein can provide the following benefits:

• Improved athletic performance
• Enhanced Immune system function
• Decreased blood pressure
• Better function of the digestive system
• Reduced risk of gastric mucosal injury

Possibly one of the most popular supplements for athletes, whey protein is believed to accelerate muscle development and assist in muscular repair.

What is Whey

Whey protein is basically an assortment of globular proteins that are isolated from milk plasma. Milk plasma, or “whey,” is essentially a liquid by-product produced during the manufacturing of cheese. The biological value (BV) of whey protein is exceptionally high and, for this reason, very desirable among bodybuilders and athletes alike. Basically, a biological value indicates how much protein is contained within 100 consumable grams of a given substance. The only foods with a higher BV than whey protein are eggs which contain high levels of fats. For this reason many athletes opt for whey protein or a combination of both.

Types of Whey

Whey protein is usually sold in three popular forms which are concentrate, hydrolysate and isolate. Concentrate proteins contain low levels of fat and cholesterol, but on average contain greater levels of bioactive compounds and carbohydrates such lactose. Hydrolysate proteins are partially hydrolyzed and predigested making them more easily absorbed. However, due to these processes they’re typically more expensive too. There have also been reports that hydrolysates have a very distinct taste as well. Isolate proteins contain even less fat than hydrolysate or concentrate proteins, but also contain fewer bioactive compounds as well. Isolate proteins are also known to have a faint milky taste.

Fat Thats Good For You?

If you are a weight trainer or high energy athlete, you probable eat more oily fish than other people do, fish like trout, mackerel, salmon, sardines, and tuna because you are more aware of the benefits of fish protein and essential fatty acids than other people who don’t participate in physically stressful exercise. In addition, these kinds of fish are rich in EPA/DHA, essential fatty acids which have the scientific names of eicosapentaenoic acid and docosahexaenoic acid. EPA/DHA is considered an omega-3 polyunsaturated fat found in cold water fish that enhances brain functioning by facilitating neurotransmitters, along with contributing proper nutrients to the retina and to overall eye health.

Since bodybuilding is meant to optimize hypertrophy of muscles and maximize stamina, a weight trainer will adhere to a stringent diet plan supplemented with recovery drinks, protein tablets and fish oil. Fish oil is an essential fatty acid which is especially important to bodybuilders because fish oil assists in delivering the right quantity of EFA’s which complement the vitamins and minerals in protein and whole grain foods. The World Health Organization has reported that adults should include .3 to .5 grams of DHA/EPA to their diet each day to maintain healthy amounts in the body. However, a bodybuilder should incorporate one to two grams of fish oil (DHA/EPA) each day into their food intake, depending on their weight and body mass proportions. A healthy body builder who weight approximately two hundred pounds should swallow eight fish oil supplements with each supplement containing 1, 3000 milligrams of fish oil.

After each workout session, your body will experience an immense amount of cell damage and muscle tissue inflammation. Fish oil contains the polyunsaturated fats that are required in order to rejuvenate those injured cells along with relieving joint and muscle inflammation. Fish oil is also correlated with benefitting your immune and cardiovascular system, and may be implicated in a faster and stronger recovery during a workout session, facilitate blood flow, and increase career longevity, if you happen to be or want to be a professional body builder. In research studies, individuals who began taking fish oil supplements report that previously sore or inflamed joints began feeling better after a few days of DHA/EPA supplements.

Other research involving fish oil and other omega-3 acids has shown that these essential fatty acids may assist in destroying cancer cells by preventing them from “eating” linoleic acid, besides turning on the DNA which is required for eliminating cancer cells and also for preventing cancer cells from clinging to non-cancerous cells, which is why cancer is so proliferous in the first place. In addition, animal research has correlated fish oil and DHA/EPA with eradicating different types of tumors. Human studies have also revealed the supplementation of essential fatty acids effectively reduces triglyceride amounts, which is the type of fat that clogs heart arteries. And, if you happen to be feeling a little down emotionally for one reason or another, adding omega-3 may lessen your anxiety and reduce insomnia. Some bodybuilders will suffer from certain conditions due to a deficiency of EFA’s, such as dry skin, decreased energy levels, aching joints, and loss of hair. The all-important growth hormone testosterone also requires the assistance of essential fatty acids in order to facilitate muscle growth and bulk.

Bodybuilders and high-intensity athletes are also rapidly beginning to discover the anabolic advantages of prostaglandin. Originating and created from components of essential fatty acids, prostaglandin has been discovered to be very important to your physiological response to physical stress by assisting your body in building muscle bulk, burning fat and reducing salt and water retention which causes puffiness. Prostaglandin also manages the relaxation and contraction cycle of smooth muscle tissue. Sometimes erroneously referred to as a hormone, prostaglandin is actually an autocrine which plays the role of messenger molecule, and is not manufactured in just one area of the body but at several, which technically classifies it as something other than a real hormone.

Every muscle cell contains prostaglandin receptors and each muscle cell constantly manufactures prostaglandin. If a muscle cell cannot make enough prostaglandin for one reason or another, it will die off. Elevated levels of cortisol are the major cause of reducing prostaglandin synthesis and eventual loss of muscle energy which also decreases the amount of protein synthesis This makes it one of the most important regulators of muscle mass development due to the fact that those cells that require more quantities of prostaglandin produce it in order to feed themselves and neighboring muscle cells. Unlike testosterone which has to travel throughout the body, prostaglandin is considered an endocrine “autocrine” and actually is eradicated once it hits the bloodstream, which signifies that it is incapable of being utilized like an anabolic steroid.

Essential fatty acids such as omega-3 seem to be extracted and absorbed from food better than a supplement. A study done in Norway found that out of 70 volunteers who ate salmon, cod, and cod liver oil, the individuals who consumed the salmon instead of cod liver oil showed a more elevated amount of omega-3’s in their blood. After two months of these daily servings of salmon and cod, the group ‘s essential fatty acids levels had increased 130% and their DHA had risen 45%, as compared to those who had taken cod liver oil, which resulted in their EFA only rising to 106% and their DHA peaking at 25%.

Once again, EFA’s are one of the most important dietary components of any bodybuilder or athlete. They are powerful inhibitors of obesity and will enhance your body’s response to insulin by fostering leptin secretion, a hormone which tells your brain to stop eating when it “feels” satiated. Sometimes bodybuilders become so involved in their weight training that they may fail to recognize symptoms of being deficient in omega-3, symptoms which may include inability to concentrate, joint pain, tiredness, and itchy, dry skin which may exhibit eczema-like conditions. If this happens, start keeping track of what you are eating each day and pay particular attention to foods containing essential fatty acids. A good dose of flax seeds and salmon may be all you need to alleviate any of these symptoms. So make sure you include servings of foods containing EFA’s if you want to continue to perform and look like a pro!

AGS‐10 (All Growth Stimuli) Training Program

One all‐out‐set per exercise! That is the basic principle of Dorian Yates’ HIT training system. Now, what does “one all‐out‐set” mean? It means taking a set to the point where you cannot physically complete another rep. To achieve complete failure it may be necessary to throw in some drop‐sets, rest‐pause sets, forced reps, or partial reps. Dorian believed that after you have maximally stimulated the targeted muscle with one‐all‐out‐set, doing additional sets is not necessary because you have already created the stimulus for muscle growth. When you look at this concept from a scientific approach, it makes perfect sense. A heavy, all‐out‐set to muscular failure is going to recruit a large number of motor units, thereby overloading a ton of muscle fibers.

Overload is the primary stimulus for muscle growth. Doing another set after you just took the previous set to complete failure is not going to recruit additional muscle fibers and will most likely just fatigue you. In addition, your performance during that next set will most likely suck since you gave it your all for the previous set! After seeing some videos of Dorian explaining his training principles and seeing them in action, I was instantly drawn to his method of training. Even before learning about Dorian’s training I had often wondered if doing additional sets after taking the first set to failure was necessary.

If my workout called for three sets of bench press, I found myself holding back on the first two sets then taking the third set to failure. But would I have been better off just doing one set to failure? What leads to more growth; doing a set of 6 reps, resting and then doing a set of 5 reps, resting and then doing a set of 4 reps or doing one all‐out‐set of 8 reps to complete failure? It is my current opinion that doing one all‐out‐set will lead to more growth. The first option of doing three sets leads to more total reps being completed (greater volume), but the second option of doing one all‐out‐set to failure allows you to push yourself harder, leading to a higher level of overload with less volume.

I decided to give Dorian’s HIT program a go and fell in love with it. Knowing that I only had one set for each exercise allowed me to train harder and more intense than I had in a long time. I did the Dorian HIT routine exclusively for a long time. After a while, even though I was seeing results, I decided to try out some different routines. It is human nature to always think there are better options out there. After three months of trying various programs and setups I went back to what was working for me, the Dorian HIT program. After a few months of doing the Dorian HIT routine again human nature got the best of me and I began thinking of ways to make the Dorian HIT routine more effective. Unlike before where I tried completely different programs, this time my goal was to build upon my current program and now I am confident that I have found a technique that will enhance your results!

Before I continue, I want to point out that some people may do better on a volume‐style routine than a HIT‐style routine and vice versa. There is no “best” program for everyone, so I encourage everyone to try different routines and find what works best for them. One should note you need to give routine enough time to produce results before dismissing it or praising it. It takes more than a week to get results, so don’t label a routine as ineffective after just one week. I am by no means saying the below program is the BEST way to train, simply one effective strategy to stimulate muscle hypertrophy. In addition, the below program is for advanced trainees with at least 3‐5 years of consistent weight training experience. If you haven’t done so yet I HIGHLY recommend that you first complete at least two run‐throughs of my Tri‐Phase program before trying the AGS‐10 program. There are two reasons I make these recommendations:

1. It takes time to develop the mindmuscle‐connection and learn how to properly execute each and every exercise.

2. It takes time and experience for your body to be able to recruit additional motor units and muscle fibers and you therefore may not be able to train intense enough for one set to be sufficient to stimulate muscle hypertrophy.

As I stated in my Tri‐Phase program, “In my opinion, consistently adding weight to the bar—lifting heavier weights and/or completing more reps—is the most effective way to add muscle and grow and should be your primary concern. The number of exercises, sets, rep ranges, etc. you use is should be secondary to progressing with the loads you lift.” If you want to grow, you are going to have to progressively lift heavier weights.

The focus for any program should be beating your performance from your previous workout. Progressively increasing the tension/overload placed on muscle is the primary stimulus for muscle growth. In addition to tension, fatigue also plays a role in muscle growth (note: a much smaller role than tension) and because of this you will complete a “Volume Blast” or “Rep Blast” for the final exercise for each muscle group worked. All other exercises besides the final exercise for a muscle group are one all‐out‐set‐to‐failure (along with intensity techniques) within the 4‐10 rep range. Volume Blast 5‐10 sets of 10 reps. Stop once you cannot complete 10 reps with the weight you choose. For example, if you completed 5 sets of 10 reps but on the 6th set you only got 8 reps, then your volume blast is done. Rep Blast 1 set of 20‐30 reps. Choose an exercise that allows you to keep constant tension on the targeted muscle.

Training Periodization

• 3 Weeks completing one‐all‐out‐set + intensity
techniques per exercise and volume/rep blasts.

• 1 Week completing just one‐all‐out‐set per exercise
with no intensity techniques and rep blasts only.

• Repeat

Training Schedule

Monday = Chest + Calves
Tuesday = Delts + Traps + Deadlift
Wednesday = Rest Day
Thursday = Back
Friday = Arms
Saturday = Quads + Hams
Sunday = Rest Day

Monday = Chest + Calves

Incline Bench Press
Flat DB Press or Machine Press
Incline DB Flies
Cable Crossovers (Volume or Rep Blast)
Standing Calf Raise
Seated Calf Raise (Volume or Rep Blast)

Tuesday = Delts + Traps + Deadlift
Deadlift
Shoulder Press (BB or DB or Machine)
DB Side Lateral
1‐Arm Cable Lateral (Volume or Rep Blast)
BB Shrug
DB Shrug (Volume or Rep Blast)

Thursday = Back
Bent Over Row
Reverse Grip Lat‐Pulldown (Cable or Hammer Strength)
T‐Bar Row or Hammer Strength Row or 1‐Arm DB Row
Wide Grip Seated Cable Row (Pull to bottom of chest)
Straight‐Arm Pulldown or Pullover (Volume or Rep Blast)
Bent Over Rear DB Lateral or Reverse Pec Dec

Friday = Arms
Tricep Pressdown
Close Grip Bench Press or Skull Crusher
Overhead Tricep Extension (Volume or Rep Blast)
1‐Arm Bicep Curl (DB Preacher, HS Preacher, or
Machine)
Barbell Curl
DB or Cable Curl (Volume or Rep Blast)
BB Wrist Curls (Flexion and Extension)

Saturday = Quads + Hams
Leg Extension
Leg Press
BB Squats
Hack Squat (Volume or Rep Blast)
Lying Leg Curl
Stiff Leg Deadlift
Single Leg Curl (Volume or Rep Blast)

The key to the AGS‐10 program is finding what works best for you. By this I mean finding what intensity techniques for the exercises that give you the best results. For example, on my “Arm Training Day” I do the following:

1‐Arm Hammer Strength Preacher Curls = 1 set of 4‐8 reps + 2‐4 forced reps
Barbell Curl = 1 set of 4‐8 reps decrease the weight by 50 lbs (drop‐set) then complete as many reps as I can
DB Curl = Volume Blast

There may be exercises where you do not want to use an intensity technique because one all‐out‐set is intense enough on its own (this is especially true for squats and deadlifts). You do not have to use intensity techniques on every single exercise. With some experience and experimenting you will find what works best for you.

Creatine - Dissected

Creatine is one of the most popular supplements taken by athletes and body builders today who want to develop muscle mass and stamina. It is available as a caplet, capsule, or as a powder which you can either mix in a drink or sprinkle on food. It works in your skeletal muscles and highly contributes to those complex muscle contractions important in the repetitive exercises you do when working out. ATP, or adenosine triphosphate, is the essential fuel driving proper muscle contraction and this is where creatine lends a very important helping hand by generating additional ATP which gives you more muscle energy and leads to more productive sessions. While normal amounts of ATP will let you experience a few seconds of high-intensity energy, creatine and the boost it gives to ATP will enable you to sustain a much higher energy level and a much longer period of that energy.

The reason why creatine supplements are so popular is because even though a variety of meats such as tuna, pork, beef, and salmon contain rich amounts of creatine, this is potentially lost in the preparation of the meat since creatine is extremely sensitive to heat and it is necessary to properly cook meat in order to destroy harmful bacteria. However, milk and cranberries contain a modest amount of creatine, with milk having .05 grams of creatine per pound of milk; and cranberries containing .001 grams of creatine per pound. But taking a creatine supplement is simply a much more convenient and efficient way for the athlete in training to supplement his body with the much-needed boost creatine gives to energy and muscle.

Creatine comes in food such as meats and fish but the best kind of creatine is creatine monohydrate because it has more creatine per specified quantity than any other source. You can experience great results from consuming creatine monohydrate by utilizing two different methods. One is called “loading”, where you literally flood your muscles with creatine by taking twenty to thirty grams of creatine a day for the first month, either in capsule form or by mixing powder with grape juice or water. When the “loading” period is over, you can begin taking the usual amount of five to fifteen grams each day in order to maintain a sufficient level of creatine in your muscles that will benefit your workout sessions.Another way to integrate creatine into your diet is to use a more gradual approach by foregoing the loading phase and simply supplement with the regular five to fifteen grams per day. Weight trainers have reported receiving the optimum results from mixing creatine with a high carbohydrate base and taking this supplement combination about thirty minutes before exercising.

Creatine is an amino acid produced by your liver and kidneys. However, your liver does most of the work because it uses three important amino acids—arginine, glycine and methionine—and synthesizes them in order to make creatine. The main purpose of creatine is to energize our muscles, which allows them to successfully adjust to whatever kind of physical stress we choose to force on them. Besides galvanizing the muscles, creatine also super-hydrates muscles, meaning that creatine increases the volume of cells by inflating them with water. This is what “pumps” up your muscles and gives them that bulk you work hard to maintain during a workout session. However, you will need to drink a lot of water in order for creatine to work its magic so if you are not sufficiently hydrated, you won’t receive the optimal effect that creatine is able to give. And you may end up feeling the effects of dehydration.

For most bodybuilders and athletes, creatine works as a great supplement that benefits energy and muscle bulk. However, there have been incidences of certain individuals called “non-responders” who have taken creatine and not experienced any changes in their body or energy levels. An explanation for this occurrence is that these people happen to produce an above average amount of creatine in their body which literally cancels out the excess of creatine caused by the ingestion of a supplement. Another reason for this “non-response” to creatine is that they may also be heavy red meat eaters, which is a natural source of food-bound creatine. The lack of creatine stimulation may be due to both conditions in certain individuals.

Are creatine supplements safe? Yes, they are very safe for the healthy adult who has nopre-existing kidney or liver disease. Creatine has been available to purchase since the mid 1990’s and also has been involved in many research studies, with the results indicating no bad side effects were experienced by those taking creatine supplements. However, occasional mild side effects have been reported due to creatine’s water-retention ability, such as muscle cramps and nausea. The two main reasons for these problems can easily be avoided by drinking plenty of water (1/2 gallon up to one gallon is recommended) before taking creatine and watching how much creatine you take. Too many supplement capsules can also result in these same two physical ailments. The typical body builder, however, will ingest five grams of creatine each day, unless they are “loading” up with creatine, which means they are taking twenty grams each day during the first week, and five to ten grams per day following the first week.

Creatine supplements have been shown to significantly contribute to lean muscle mass is as little as two weeks. Its capacity to stimulate energy reserves in muscles comes from being able to synthesize muscle proteins and boost them into a high energy state conducive to workout sessions and faster recovery rates. Many studies involving creatine have been clinically executed, with results indicating that creatine does in fact biochemically benefit energy reserves, while also influencing fat loss amounts. Since the 1900’s creatine’s beneficial influence on muscle strength and endurance has been studied and reported but this information did not become well-known until the 1992 Olympics in Barcelona, Spain. A New York Times article stated that Linford Christie, the gold medal winner of the 100 meter dash, had supplemented with creatine prior to participating in the Olympic. In addition, Sally Gunnell, the gold medal winner of the 400-meter hurdles, made it public that she was also a creatine user, along with several British rowers who had won medals in the Olympic games. Shortly after, a pharmaceutical manufacturer called Experimental and Applied Sciences produced a creatine compound and sold it as a muscle and energy enhancement supplement. Tests were done on this new product which revealed that high glycemic carbohydrate use in conjunction with creatine accelerated the production of creatine in the muscles and boosted athletic performance significantly. A few years later in 1998, Cell-Tech became the first company to manufacture the first creatine-carbohydrate alpha lipoic acid supplement. Alpha lipoic acid stimulates the levels of muscle phosphocreatine levels and total amounts of muscle creatine.

Studies have indicated that besides enhancing muscle strength, creatine can elevate levels of growth hormone in your blood. Growth hormone is a protein-based peptide hormone which is vitally important in generating cell reproduction and regeneration. Subjects in research studies involving creatine showed a significant increase in growth hormone after consuming creatine and did not participate in any type of physical activity or ingest anything that might naturally elevate growth hormone. GH is also implicated in accumulation of body fat, maintenance of the immune system, promotion of muscle and bone mass and many other important functions. In addition, our production of growth hormone tends to slow down as we age, which results in easily breakable bones, less muscle mass, and loss of energy. For body builders who are entering their forties, creatine can inhibit the onset of age-related reduction in growth hormone by maintaining the appropriate level necessary to sustain energy levels and bone and immune system health. Since GH is expensive and extremely regulated (prescription only), you can stimulate its production by creatine supplements, but also with anaerobic exercise like weightlifting, or concentrated and sustained exercise like long-distance running. Be aware, however, that creatine is considered to be a dietary supplement and not a drug, which means it is not regulated by the FDA of the United States. As a consequence, some creatine supplements may vary in quality and ability to produced desired results. Always do some background research on a company outside of the US before purchasing and using the creatine they advertise.

There is also something called “creatine cycling”, which is a method that has you taking creatine all the time but “reloading” once every six weeks for one week, then maintaining the regular amount of creatine for six weeks. Once this cycle is complete, you then are supposed to discontinue using creatine for two weeks. Then you just start the entire cycle over again. Although not a requirement while using creatine, there have been several studies that have indicated that the loading phase facilitates attaining that maximum muscle/creatine amount faster than if you began by taking a regular dose of creatine supplement (five to fifteen grams). However, you could reach this same point by consuming one serving of creatine for one month as you would by “loading” for five straight days, but most body builders do not want to wait that long before seeing a significant increase in muscle bulk, especially when they could have it in just under a week!

High Intensity Interval Training (HIIT)

A great start to the New Year would be for you to make a firm resolution to begin exercising regularly, and what better exercise program to kick off the New Year than the superior benefits of the high intensity interval training program, or HIIT. This approach to exercise differs from other exercise plans in that it is meant to develop and tone your body by performing short but concentrated workout sessions which usually last from 10 to 20 minutes. An example of high intensity interval training would be if you were to walk or jog for 10 to 15 seconds while alternating 20 second periods of intense running or sprinting. HIIT is also becoming increasing popular because it is one of the best workouts which makes the best use of a limited amount of time.

Although an extended aerobic workout is thought by many to be a proven method that decreases body fat, since fatty acid utilization will always follow a 30 minute or longer aerobic session, high intensity interval training seems a bit counterintuitive when you consider its principles. However, there have been studies that have shown HIIT to be more effective at reducing fat and losing weight than aerobics. The dynamic of this effect may lie in the increase of RMR, or the resting metabolic rate which is the amount of energy you are using while resting or doing minimal activity. You will not induce catabolization of muscle tissue, either, while burning body fat with HIIT because this type of training that favors the metabolism of fat before muscle.
Although HIIT seems to be today’s new “wonder” exercise, it is not that easy to do and will take discipline and determination on the part of the exerciser. While it is great for those who have limited time to exercise (and that includes most of us busy working parents!), HIIT may not be right for you, especially if you have been prone or are experiencing any kind of cardiovascular issues or other health-related problems which may reduce your ability to perform HIIT exercises. Even if you are healthy, it is always a good idea to schedule a check-up with your family physician before beginning a high intensity interval workout training program.

Whether you are someone who desires a leaner, healthier body or you are already in fairly good shape but want to enhance your performance involving sport-related activity, an HIIT program can be uniquely tailored for any field of athletics or lifestyle. The correlation between HIIT and the results it produces lies in the different intensities and lengths of each interval, along with the amount of sessions you choose to do in one week. The intense effort you put into an HIIT exercise session, which begins to burn calories almost immediately, also allows your system to continue to burn calories after you are done exercising because it takes your body much longer to wind down to its normal RMR rate than doing regular exercises.

Scivation CEO Marc Lobliner Tire Flipping for HIIT



Am I Healthy Enough For HIIT?

Prior to beginning a high intensity interval training program (after you have seen your doctor if necessary), your ability to maintain approximately 70-85% of your maximum heart rate while exercising for at least a half an hour without being extremely tired or short-winded is important as an indication of whether you are ready to begin HIIT. Remember it is also equally important to perform warm-up exercises before doing any physically strenuous activity, as this will raise the core temperature of your body and the temperature of your muscles. Muscles which are warmed-up will be more flexible and less prone to being damaged by excessive stretching or pulling. You also want to increase your heart and breathing rate by warming up which assists in sending oxygen and essential nutrients to the parts of your body which you will be exercising. Warm-up activities should consist of light swimming, walking, stationary bike riding, or easy jogging and should last between 5 to 10 minutes.

A typical HIIT exercise session begins with this warm-up period followed up by six to ten high intensity exercises which are integrated with intervals of reduced intensity exercises. After this workout period is over, you should finish with simple, cooling down exercises which are intended to allow your heart and breathing to slowly recover and resume their normal resting rates. Examples of cooling down exercises are stretching, deep breathing, and normal walking. When executing HIIT exercises, you should attempt to put as much effort into them as possible. However, the reduced intensity exercises should be done at half the intensity of the HIIT exercises. These kinds of workouts are to be alternated repeatedly for approximately fifteen to twenty minutes. Only people who are conditioned to do the maximum HIIT workout can safely endure up to five minutes of high intensity exercise without feeling exhausted so if you are just beginning this type of workout, don’t expect to do any more than two minutes of HIIT until you have increased you stamina and are able to do lengthier HIIT sessions.

If you feel chest pain, constriction in the chest area, or experience difficulty in breathing while HIIT exercising, don’t just stop immediately but begin cool down exercises if you can do so because there is the possibility that blood may collect in your arms and legs, or you may suffer from lightheadedness if you suddenly stop in the middle of an intense workout. In addition, it is very important to drink water before an exercise session, at least one or two glasses, in order to prevent dehydration. Cramping may occur during and after HIIT if you do not drink water beforehand due to rapid loss of water and sodium from your body. Also, it is equally important not to miss a HIIT session unless you are extremely ill and would do harm to yourself If you were to undertake the intense exercising involved in HIIT. You won’t experience continual progress if you are irregular in working out and it just makes it more difficult to perform at maximum intensity during the next session.
Marc Lobliner doing a Farmers Walk as HIIT Cardio for the day! 


Heart Rate Matters - Keep Track
Studies have revealed that the HIIT workout helps individuals burn up to nine times more fat than the usual, lengthier exercise session. Typically, a high intensity interval training program consists of working out on cardio equipment, a treadmill, or an elliptical machine, which mimics the act of walking and running without putting extreme pressure on hip, knee and ankle joint. In order to accurately monitor your heart rate, you will need a heart rate monitor which consists of a device that looks like a wrist watch and a strap which encircles your chest that sends information regarding your heart rate to the wrist watch monitor. It is simple to understand and you can easily find one on the internet for around $50. You should also create and follow a meal plan that is rich in the nutrients your body will be depleting while on your HIIT program. In addition, eating 5 to 6 small meals a day which contain the necessary amounts of protein, vegetables, and fruits is recommended since this maintains a steady rate of metabolism in your body and prevents the urge to overeat when you feel extremely hungry.

How do you find your actual maximum heart rate? Simple! All you do is subtract your age from the number 220, which is just an estimate, but it will give you a good base on which to gauge your heart rate. For example, if you are 40 years old, your maximum heart rate would be 180, which is a pretty decent approximation for someone of that age in good health. However, if you are a healthy 65 year old who exercises regularly, your maximum heart rate might be slightly higher than the rate of 155 you get when you subtract 65 from 220. So check your heart rate when doing an intense session of HIIT and compare that number with the number you end up with when calculated. If it is higher than the calculated number and you have been exercising without any difficulties at that rate, then use that number. You are just in better shape than most people you’re age!

What you need to do when using HIIT is to wait until your heart rate is around 80% or so then begin exercising as intensely as you can (without injuring yourself, of course), pushing yourself until you can’t push yourself any further. Do this for about one minute before slowing down a bit and returning to the 80% heart rate. Then after sixty seconds of reduced but still vigorous exercising, start revving up your internal engine again and go for another minute of strenuous exercising. Look at the heart monitor reader on your wrist and note the highest number it reaches. If it stays there for a few seconds, that is the number you should consider as your maximum heart rate.
There are several different kinds of heart rate monitors available online or in a general fitness store. Some will only display what your current heart rate is; others will have the ability to calculate and tell you what your best average heart rate is in comparison to maximum heart rates. There are even heart rate monitors which allow you to download this information so that you can print out and record your HIIT workout session!

HIIT Research and Results!
Besides preparing your body for a consistent program of high intensity interval training sessions, your mind also needs some of your attention and preparation. Central to the human nervous system is the mighty brain, an organ which expends a large amount of the energy you provide your body with when you eat and sleep. When you begin your HIIT program, much of your success is going to emerge from your nervous system being able to quickly adapt to the severity of such short bursts of intense exercise. It is similar to learning any new activity which deviates from anything you have ever done before, only this time you are going to include your muscles, lungs and heart in the process! In order to finish each HIIT interval you will initially have to make yourself concentrate on forcing your body to do what you want it to do. While engaged in this effort, you will be unaware of anything else except focusing on pushing yourself until you can’t possibly exert any more force of will on your body. After a few HIIT sessions, however, you will begin to notice you won’t need to focus so intently on doing your HIIT exercises because it will seem that your body is performing the exercises as though it now knows what is expected of it. This is because it does! Your brain, being the extremely adaptable organ that it is, chemically understands what is happening to your body when you begin your HIIT session. It is now efficiently and silently preparing and telling your body to get ready for an intense period of heavy physical activity. This is why you will begin to discover that each HIIT session seems to take less effort than the previous one.

An example of how the brain can be conditioned to assist the body in a future physical undertaking is revealed in an interesting experiment done at the Cleveland Clinic Foundations in Cleveland, Ohio. Researchers discovered that just by thinking about exercising a specific muscle, this muscle can actually be strengthened as though it were performing actual exercises! The experiment involved a group of thirty people approximately 23 years of age who were told to think as clearly and strongly as possible about using their little finger muscles or about flexing their elbows for five minutes per day over a span of twelve weeks. After three months, this group was compared to the control group who did not participate in imagining a little finger or elbow exercise. When each group’s strength was measured, the researchers found that those who imagined exercising their little finger had increased muscle strength in that finger by 35%, with the elbow group increasing their elbow flexor strength by 14%. Brains scans implemented after the study further revealed that there was more intense neuronal action in the cortex than previously found before the experiment. Researchers concluded that the increase in power in the little fingers and elbows of the imagining groups were correlated with improved capability of the brain to signal these muscles by repetitious, concentrated thinking.

So even the mere thought, albeit sustained and concentrated, of exercising parts of your body is enough to cause a change in that area, which reveals just how substantial the influence your mind has over your body really is. HIIT is essentially a high intensity workout but your brain plays a big role in the success of that workout.

Pay attention to your breathing. Is it slow and deep, or quick and shallow? Is your belly expanding and contracting, or is your chest doing all the work?

Walking is especially good for your brain, because it increases blood circulation and the oxygen and glucose that reach your brain. Walking is not strenuous, so your leg muscles don't take up extra oxygen and glucose like they do during other forms of exercise. As you walk, you effectively oxygenate your brain. Maybe this is why walking can "clear your head" and help you to think better.

Movement and exercise increase breathing and heart rate so that more blood flows to the brain, enhancing energy production and waste removal. Studies show that in response to exercise, cerebral blood vessels can grow, even in middle-aged sedentary animals.

Endorphins
Endorphins are released within 30 minutes of the start of physical activity in order to bind to opioid receptors in your brain's neurons, according to Bryan Mawr College. This blocks the release of some neurotransmitters, which inhibits your nervous system's ability to transmit pain impulses from your body to the brain. This helps reduce your discomfort and pain when exercising. But endorphins don't do this on their own--they work in conjunction with the pleasure-inducing neurotransmitters serotonin and dopamine.

What is TMS Therapy? Learn more about Transcranial Magnetic Stimulation (TMS) Therapy. www.NeuroStarTMS.com

Serotonin
Serotonin levels in your brain tend to increase when you exercise, according to the Better Health Channel. Additionally, individuals who exercise frequently tend to have more serotonin present in their brains. Serotonin is a pleasure neurotransmitter that affects numerous functions, including your sleeping and awake cycles, appetite, mood and libido. It is also the chemical whose presence has a direct link to depression--higher levels of serotonin usually result in less frequent or extreme depression.

Dopamine
Dopamine is a chemical that helps regulate fine-motor function, according to the Franklin Institute. This plays a role in developing your coordination and muscle memory. It also helps your brain learn about how it is rewarded by stimulus, according to PsychologyToday.com. When exercise causes an elevation in serotonin levels, dopamine helps your brain associate exercise with that elevated happiness achievement!


H.I.T remains one of the most controversial and novel ideas in the weight training world which is always ebbing and flowing from one perceived ‘wisdom’ to another. Science continues to show a whole variety of pathways, ingredients and conditions that are involved or cause muscle growth. H.I.T may never be the answer for everyone but it is difficult to deny that a sensible interpretation of it has worked for a lot of people. So it may be worth trying it out and learning for yourself. At worst you will have learnt the meaning of intensity and pushing yourself in a few sets harder than most people do in an entire training career and that at least is a skill you can apply to all your future training.

BMI: What It Is and Why It’s Wrong

Created in the 19th century, the Body Mass Index has, in the last 50 years or so, become a standard go-to for determining one’s physical health and well-being. The BMI, or Body Mass Index, is a measure of the body’s weight divided by the square of the body’s height, if this sounds confusing, it really isn’t. BMI is easy to calculate and does not require fancy equipment or state-of-the-art technology.

Since the 1980s, the World Health Organization has used the BMI to measure obesity levels and publish statistics on the average relative health and weight of the populations in different countries. However, despite its ease of use and universal applicability, the BMI has come under fire recently for a number of reasons.

1. BMI doesn’t distinguish muscle from fat

Muscle is denser than fat by a good amount and therefore will weigh more. The BMI formula fails to make a distinction between fat mass and muscle mass. What does this mean for The Rock, the toned and muscular professional wrestler? It means that according to his BMI, he is obese! Without separating fat and muscle, athletes usually find themselves on the overweight or obese end of the BMI spectrum when in fact their bodies are in top physical condition and have a very low boy fat percentage! A person with strong bones, good muscle tone and low fat will have a high BMI – are they obese? Probably not. Athletes typically indulge rarely in fatty foods and have high protein diets (which may be supplemented with protein powders, pre work out shakes and top quality work out supplements) – these bodies are physically fit and strong.

2. BMI does not actually measure the percentage of body fat

The BMI formula does not take into consideration the percent of body fat. This crucially important metric is completed left out of BMI measurements, thereby failing to include one of the most distinguishing factors about a person’s actual health.

3. BMI does not take into account frame size, or bone and cartilage mass

Bone is far denser than muscle and is twice as dense as fat so it is necessary to take into account the person’s relative frame size and bone mass in order to accurately dictate whether or not they are within a healthy weight range. The BMI fails to do this and instead lumps all weight together.

4. It’s one size fits all

The BMI does not account for very different body types and myriad other factors that can contribute to a body’s weight. For example, consider the very different body types of Samoans or Thais – the BMI does not take this into account. Nor does it factor in other health measurements or water weight. The BMI simply presents one equation which is supposed to work for everyone, from muscular, athletic men to slender, young women.

What we take away from recent studies into health and obesity in the United States is that appearances can be deceiving and that the BMI may not be the most reliable way to gauge obesity levels in our nation. After all, a slender person may have a low BMI but without working out and eating well they may still have a high percentage of fat which can cause serious health problems. The course of action to ensure health at any weight is to work outregularly, eat well, get plenty of rest, and drink loads of water! 

Protein & Working Out: Why is Protein Critical for Building Muscle and Staying Healthy?

Proteins are one of the most crucial components of any fitness enthusiast’s diet. This nutrient-packed compound is important no matter what your fitness goals may be – losing weight, gaining muscle, or even just toning up. Any individual engaged inweight training needs to make sure that he or she is getting enough protein.

Protein is a structural element, making up the bulk of your muscles, bones, cartilage, skin, blood, organs and tissues, and essential for hormone function, healthy immune systems, and healthy hair and nails. It is involved in almost every aspect of your body’s well-being in one form or another. Most importantly protein is necessary for building and repairing muscle tissue.

Protein & Weight Loss

Muscle tissue is the ultimate calorie burner! Since muscle burns calories more efficiently, the more muscle you have the more calories you will burn even when inactive. Strong, active muscles will continue to burn calories even when at rest so make sure you protect your muscles by working out and supplementing your diet with protein. Providing your body with enough protein will keep your energy up, provide your muscle with the nutrients they need to recover from a strenuous work out, and allow you to stay strong while working out.

Many bodybuilders and people who exercise frequently note that when they decrease their protein intake, they lose weight and feel weaker. This is because your body needs protein to recover from tough, tiresome workouts. Without protein, your body will turn to muscle tissue for energy!

The Best Protein for Working Out

For meals, the best sources of protein are lean meats, poultry, fish and dairy. Beans and lentils have a huge amount of protein but low levels of fat, especially saturated fats, which is extremely desirable for those looking to lose weight and tone up.

Protein Supplements

For those actively attempting to build muscle, increase strength, and tone, supplemental protein may be necessary in the diet. Those who find themselves feeling sluggish and weak, and who get dizzy during workouts may need to increase their protein intake via shakes, powders or other protein supplements. We recommend protein shakes as they are quick and easy to make and come in a variety of delicious flavors!

Protein products also have the added benefit of upping the intake of concentrated protein in the diet without additional calories or fats! As the name indicates, these are protein supplements – they should not replace a balanced diet, but rather, should be used in addition to it.

When to Take a Protein Supplement

Certain times of the day are best for taking protein supplements as they will best assist your metabolism and muscle tissue reparation.

1. After working out: This is the best time to ingest supplement as your body will be craving the raw materials to replenish its energies and rebuild its muscle tissue. If you don’t provide your body with what it needs, it’ll break down muscle elsewhere in the body to rebuild tissue. You can also take protein an hour after working out as the body has at this point settled down from the workout routine and is ready to start rebuilding.
2. In the morning: A scoop of protein powder in your morning fruit smoothie will boost your metabolism and give your muscles plenty of fuel after that 8 hour overnight fast.
3. Before bed: Before the 8 hour fast that is sleeping, give your body some whey proteinwhich is easy to break down and gets digested quickly. Mix a small scoop with a glass of soy milk just before going to bed! 

Omega 3 Fatty Acids are Essential for Bodybuilders

How many times have you seen “essential fatty acids” and “omega 3 acids” in a fitness magazine or food label? These dietary supplements are often buzzed about, but how much do you know about their full benefits and most importantly, where to find them?
Essential fatty acids are molecules that cannot be synthesized by the human body but are vital for normal metabolism. Omega 3 fatty acids are one of two families of essential fatty acids. They are referred to as essential fatty acids because they have the ability to promote long-term cardiovascular health, yet the body can’t make them from scratch. Omega 3 fatty acids must be obtained through certain foods oromega fatty acid supplements .
Why does our body need omega 3 fatty acids?
The body is continuously repairing itself from cellular damage. In order to do this, it needs a generous supply of polyunsaturated fats from essential fatty acids capable of constructing cell membranes that are elastic, functional and strong. Having a generous supply allows the heart to effortlessly return to a normal resting state.
The American Heart Association has conducted extensive research that links omega 3 fatty acids to a decreased risk of arrhythmias (abnormal heartbeats), decreased triglyceride levels, slower growth rate of atheroslecortic plaque and lower blood pressure. According to the University of Maryland Medical Center, omega 3 fatty acids are highly concentrated in the brain and appear to be vital to cognitive and behavioral function.
Omega 3 fatty acids may also be used for:

• High Cholesterol
• High Blood Pressure
• Heart Disease
• Diabetes
• Rheumatoid Arthritis
• Systemic Lupus Erythematosus
• Osteoporosis
• Depression
• Bipolar Disorder
• Schizophrenia
• Attention deficit/hyperactivity disorder
• Skin Disorders
• Inflammatory Bowl Disease
• Asthma
• Menstrual Pain
• Colon Cancer
• Breast Cancer
• Prostate Cancer

What is the minimum daily intake of omega 3 fatty acids?
A minimum daily intake of 1.6grams/day for men and 1.1 grams/day for women is needed in order to prevent disease resulting from deficiency. Three ounces of salmon contains roughly 1.991 grams of omega 3 fatty acids so consuming a salmon filet is a great way to reach this daily minimum. Symptoms of deficiency include acne, cardiovascular disorders, aging, heart disease, hypertension, psoriasis, prostate cancer, schizophrenia, mental illness, lupus, vision disorders, and depression.
What foods contain high levels of omega 3 fatty acids?
There are three main omega 3 fatty acids commonly referred to as EPA, DHA and ALA. EPA and DHA are mainly found in oily fish, while ALA is found in vegetable oils, nuts, seeds and leafy vegetables.
The following foods are considered a good source of omega 3 fatty acids:

• Salmon
• Mackerel
• Tuna
• Halibut
• Algae and Krill
• Grass Fed Lamb
• Nut oils
• Flax seeds
• Kiwi fruit
• Walnuts
• Hemp

The conversion of ALA to EPA and DHA is limited in the body and ALA is primarily used for energy. Therefore it is suggested that people consume oily fish two times a week or take omega 3 supplements to obtain the full health benefits of essential fatty acids.
Why do bodybuilders need more omega 3 fatty acids in their diet?
Omega 3 fatty acids are particularly important for bodybuilders because they assist the liver in breaking down proteinfrom your diet to build muscle. Essential fatty acids also aid in muscle growth by enhancing testosterone levels, protecting joints while body building and increasing energy levels. EFA supplements, such as omega 3 fish oil or omega 3 flax seed oil , are strongly recommended for people on a low fat diet because energy level will significantly decrease if there is not enough unsaturated fat in your diet. Even if your diet is adequate, essential fatty acid supplements are a great way to improve overall health, enhance testosterone levels, protect joints, boost energy, and reduce recovery periods after workouts.