Posts Tagged ‘muscle’

The Thor Workout

Tuesday, December 6th, 2016

Chris Hemsworth hammerHow to Look Like Thor

The results of Chris Hemsworth’s Thor workout are clear for all to see in the media. As the film and the actor remain subject to a great deal of interest, many news and entertainment outlets continue sharing the best traits of Thor. But how did the Australian achieve his impressive physique in time for his work on the fantasy-action film?

It was ex-Navy SEAL Duffy Gaver who trained Hemsworth, and pushed the actor to gain 20lb for the role. Gaver devised an eight week exercise plan, which he split into two.

During the first four weeks, there was a careful focus on helping Hemsworth gain the level of strength appropriate for the God of Sky and Thunder. The second four weeks were dedicated to fat loss…

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Does Creatine Help Prevent and Reverse Muscle Wastage?

Thursday, November 17th, 2016

Muscle AtrophyCreatine is the most researched and well understood training supplement.  Creatine is also one of the most widely used, and trusted, sports nutrition supplements for weight trainers wanting to maximize muscle mass.

Creatine helps increase the speed and force of muscle fibres and helps them repair more quickly and scientific studies have found that taking a regular creatine supplement increases the reserves of creatine in muscle fibres. This means that the benefits of creatine supplements could be further reaching than just being used as a sports supplement.

Catabolic muscle wastage, cachexia and sarcopenia

If you’re suffering from a catabolic wasting condition where your muscles are starting to decrease considerably in size (muscle atrophy), then creatine supplements could help you. The term ‘catabolic’ refers to the breakdown of muscle tissue, and is the opposite of the term ‘anabolic’ which means the building up of muscle tissue.
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6 Foods to Help Prevent Muscle Cramps

Tuesday, August 9th, 2016

How to avoid dreaded muscle cramps!

A muscle cramp can be a serious buzzkill when you are dialed in on a workout. Or worse, they can be an unwanted and painful wake up call in the middle of the night. So how can you prevent these awful knots in your muscles from occurring? While proper hydration and sleep are important factors, your nutrition habits can have a huge impact on preventing cramps.
Leg and muscle cramps
Foods rich in potassium, sodium, magnesium, Vitamin D, and calcium help your muscles function properly and prevent muscle cramps. Potassium is an electrolyte that your body sweats out when you exercise. Lack of potassium is one of the leading causes of muscle cramping. Those taking diuretic supplements have higher tendencies for potassium deficiencies and should be especially aware of their intake efforts.

Sodium is another important electrolyte your body needs for optimum performance. While too much sodium can be a problem, most people forget to make sure they have enough when exercising. You lose it quickly when you sweat and need to make sure you’re replenishing these levels or you may experience harsh side effects like nausea and vomiting.
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Components of a Muscle Building Diet

Monday, July 15th, 2013

How to Construct a Muscle Building Diet

Pull Ups Chick
Aside from opting for the right weight lifting strategies, what you consume before and after a workout is the most important piece of the muscle growth puzzle.

Get this: you can lift as hard you can, sweat as much as you can and spending endless hours in the gym, but as long as you don’t provide your body with the right stuff—diet-wise—your hard work will be futile.

Therefore, if you don’t want to compromise your hard effort and really seek to pile on the muscles faster and more efficiently, here are the diet guidelines you need to live by.

It starts with protein

Yes you know it. Every gym-rat out there is well aware of the importance of protein in muscle growth and proper recovery. If you’re protein-deficient, you won’t achieve any muscle growth no matter how committed you’re or how hard you push yourself in the gym.

Most studies and experts recommend shooting for at least 2g per kilo of bodyweight of protein. This amount may vary from one gym-rat to the next. But the harder you lift and push yourself in the gym, the more protein you’re going to need.

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The Truth About “Fast Carbs” Vs. “Slow Carbs”

Wednesday, May 29th, 2013

What are the best carbs to help you build muscle or lose fat?
Lean man and woman
More than often, you’ll get this response: “Stay away from simple carbs and focus on complex carbohydrates, since they digest slowly and provide your body with a constant stream of energy”.

I can’t tell you how many “fitness-experts” give this response to their clients on a regular basis. Of course it seems to make sense, but there is actually some science suggesting otherwise.

Many people believe that as long as a carbohydrate digests slowly, it should keep your blood sugar stable and make it less likely for you to gain fat.

But the truth of the matter is that structuring your nutrition program around “slow-digesting carbohydrates” is actually not an effective way to get the nutrition you need.

There are actually 4 primary reasons why this is the case. Let’s go ahead and take a closer look…

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Gaining Lean Muscle with Complex Carbohydrates

Saturday, February 23rd, 2013

Fit Cable ChickGaining weight and gaining lean muscle are two entirely different things. While increasing the amount you eat will almost certainly lead to you putting on weight, it will not automatically ensure that you gain lean, aesthetically pleasing muscle mass.

In order to effectively build muscle, you need to combine the right physical exercise with the right fuel for that physical exercise. It is, therefore, vitally important to pay attention to the nutrients you put into your body and to understand the role that carbohydrates play in the muscle building process.

Physical Activity and the Role of Carbohydrates

In order to build the lean muscle you desire, you need to engage in resistance training which specifically targets the major muscle groups in the body. Examples of these types of exercises include barbell curls, bench presses and squats. It is best to avoid working the same muscle groups in consecutive days and working out three to four times a week is ideal.

In order to perform efficiently, you also need to provide your body with the right kind of energy. Although proteins, fats, vitamins and minerals all combine to provide different things, carbohydrates in particular play a large role in muscle building.

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The Best Weight Lifting Foods to Help You Build Muscle

Saturday, February 2nd, 2013

Diet = 75% of Progress

Healthy MuscleRegardless of your fitness goals, your diet plays an important role in achieving the levels of physical strength, muscle tone, and overall health and fitness you desire. And since most of us have specific results in mind, it’s a good idea to spend just as much time and effort working out a targeted diet as working out at the gym.

For example, the dietary needs of a body builder are very different than those of a person running a marathon. So if you’re looking to build muscle and your exercise regimen doesn’t seem to be delivering to your satisfaction, perhaps it’s time to do a little research and discover which foods will ensure optimum results in concert with your weight lifting efforts.

Here are a few foods that are sure to help you pack on the right kind of pounds.

You might think that any high-calorie foods will be sufficient when it comes to bulking up, but this is not true. Some will add fat as well as muscle, or only fat, and that’s definitely not what you’re looking for.

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How to Avoid Spending a Fortune on Supplements

Sunday, December 9th, 2012

Incline ChickWhether you’re bulking up, trimming down, or just trying to adopt a lifestyle that will ensure optimum health and fitness, you may have found that you’re having trouble getting the results you crave or that your new routine leaves you tired, achy, and wondering why you started in the first place. In many cases, this is due to the fact that you have drastically changed your diet, your level of physical activity, or both without stopping to consider how these changes might affect the way your body functions.

Getting All Your Desired Nutrients

It could be that you are now missing out on vital nutrients needed to help you reach your goals, achieve peak performance levels, and feel your best. At this point you might consider supplements as a way to get the protein, vitamins, or other nutrients required to balance out your new regimen. However, supplements can be expensive, and you might not be able to fit everything you need into your limited budget. So if you want to avoid spending a fortune, here are a few options to help you meet all of your needs.

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How Does D-Aspartic Acid Boost Testosterone?

Friday, August 3rd, 2012

Testosterone Guy

Q: What is D-Aspartic Acid?

A: The Supplement Behind Testosterone Boosters

D-Aspartic Acid is a vital ingredient contained in a lot of testosterone boosters, commonly used by body builders and athletes seeking to build muscle mass. We know that to develop muscle it takes a routine of weightlifting and a proper diet, but not all body types will develop muscle the same.

Different Body Types

Individuals classified as ectomorphs, or thin body types, do not easily pack on the muscle mass due to their lean builds. These individuals will not naturally develop the sculpted results that the fuller mesomorph and endomorph body types will easily achieve. When additional diet and workouts are no longer contributing to getting the additional gains in the gym, supplements may be the best option to promote faster and more developed body results.

There are numerous muscle building supplements on the market, but it is important to research the products before taking them.

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The Benefits of MaxiRaw Creatine

Wednesday, March 21st, 2012

What Creatine Is and How It Works

Creatine Bodybuilder

Creatine is a substance that is naturally manufactured by the body. It is a nitrogenous organic acid that is considered to be the energy source for muscles. Identified in 1832, creatine is now one of the most commonly used supplements by those who practice sports, especially bodybuilding. Creatine supplements are especially appreciated for their positive effects in increasing performance for intensive training sports, maximizing workouts in general and offering an advantage in anaerobic athletic contests.

How It Works

Creatine stimulates the formation of adenosine triphosphate, which is popularly known as ATP. ATP is needed for muscles to contract. The more intense the exercise is, the more contractions you require. Therefore, creatine supplements become indispensable for most athletes. This happens because no matter how much you take in from your diet, it will not be enough for high intensity sport activities.

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