But is there something else you could be doing to take your progress up one more level? After you’ve gotten the basics down and have a firm understanding of what you need to be doing in the gym, it’s time to look at some of the additional things that do help you push that little bit extra in the gym that take your results over the top.
One compound that can serve this purpose is nitrix oxide (vasodilator). What is nitric oxide and how does it help you? Let’s have a closer peek at all this supplement has to offer.
1 INCREASED RECOVERY RATES
If you find you’re putting in a great amount of effort in the gym, but you’re so fatigued the next day that it takes you a few days to recover, nitric oxide can help.
What this supplement does is help to support the amount of blood flow to the tissues by encouraging the smooth muscles in the body to relax, therefore allowing more oxygen delivery to get to the working muscles.
Since one of the primary factors in a speedy recovery is being sure that plenty of nutrients get to the muscle tissues after a hard workout, blood flow is really going to make a difference.
Note that you won’t notice as great of results if you are not taking in a proper post-workout shake and meal to follow, but as mentioned above, once you’ve got that taken care of, that’s when you’ll clearly see the impact that nitric oxide has on you.
When you recover faster between sessions, this means more frequent weight training workouts, which typically translates to better results. Remember though that more frequent weight lifting workouts without full recovery translates to poor results and over training, indicating just how important recovery is. If you hope to workout often, you better look after this issue.
2 REDUCED FATIGUE LEVELS DURING HIGHER REP PROTOCOLS
Another thing that nitric oxide is going to assist you with is fatigue. If you’re finding that as you’re going about your workout session, fatigue is a limiting factor in your workout, this is a supplement that can help.
As you perform your weight lifting exercises, the body rapidly begins to run out of oxygen. When it does, you’ll start to get lactic acid build-up forming in the muscle tissue, which then generates quite a high level of fatigue.
Often, this fatigue is felt as a burning sensation and causes you to cease exercise. If you’re attempting a higher rep protocol – into the 8-12 rep range – this build up of fatigue can be extremely limiting on your progress. So if you can get more oxygen to the tissues, thereby reducing the amount of lactic acid build-up and correspondingly the amount of fatigue, you will dramatically reduce this issue.
3 ENHANCED ENDURANCE PERFORMANCE
If you’re an endurance athlete training for a distance event, nitric oxide can also benefit you. Often this supplement is thought to be more of a strength athlete aid, but believing so would be a mistake. Since endurance performance also heavily depends on the amount of oxygen getting to the muscle tissues, blood flow delivering oxygen will help you work longer without tiring out.
Those who are training for endurance and will be racing at an altitude much higher than they are used to will want to strongly consider supplementing with nitric oxide. At higher altitudes reduced ability to take in oxygen is particularly noticeable. By using the supplement you will help to offset this so it feels more like your usual training conditions.
]]>But is there something else you could be doing to take your progress up one more level? After you’ve gotten the basics down and have a firm understanding of what you need to be doing in the gym, it’s time to look at some of the additional things that do help you push that little bit extra in the gym that take your results over the top.
One compound that can serve this purpose is nitrix oxide (vasodilator). What is nitric oxide and how does it help you? Let’s have a closer peek at all this supplement has to offer.
1 INCREASED RECOVERY RATES
If you find you’re putting in a great amount of effort in the gym, but you’re so fatigued the next day that it takes you a few days to recover, nitric oxide can help.
What this supplement does is help to support the amount of blood flow to the tissues by encouraging the smooth muscles in the body to relax, therefore allowing more oxygen delivery to get to the working muscles.
Since one of the primary factors in a speedy recovery is being sure that plenty of nutrients get to the muscle tissues after a hard workout, blood flow is really going to make a difference.
Note that you won’t notice as great of results if you are not taking in a proper post-workout shake and meal to follow, but as mentioned above, once you’ve got that taken care of, that’s when you’ll clearly see the impact that nitric oxide has on you.
When you recover faster between sessions, this means more frequent weight training workouts, which typically translates to better results. Remember though that more frequent weight lifting workouts without full recovery translates to poor results and over training, indicating just how important recovery is. If you hope to workout often, you better look after this issue.
2 REDUCED FATIGUE LEVELS DURING HIGHER REP PROTOCOLS
Another thing that nitric oxide is going to assist you with is fatigue. If you’re finding that as you’re going about your workout session, fatigue is a limiting factor in your workout, this is a supplement that can help.
As you perform your weight lifting exercises, the body rapidly begins to run out of oxygen. When it does, you’ll start to get lactic acid build-up forming in the muscle tissue, which then generates quite a high level of fatigue.
Often, this fatigue is felt as a burning sensation and causes you to cease exercise. If you’re attempting a higher rep protocol – into the 8-12 rep range – this build up of fatigue can be extremely limiting on your progress. So if you can get more oxygen to the tissues, thereby reducing the amount of lactic acid build-up and correspondingly the amount of fatigue, you will dramatically reduce this issue.
3 ENHANCED ENDURANCE PERFORMANCE
If you’re an endurance athlete training for a distance event, nitric oxide can also benefit you. Often this supplement is thought to be more of a strength athlete aid, but believing so would be a mistake. Since endurance performance also heavily depends on the amount of oxygen getting to the muscle tissues, blood flow delivering oxygen will help you work longer without tiring out.
Those who are training for endurance and will be racing at an altitude much higher than they are used to will want to strongly consider supplementing with nitric oxide. At higher altitudes reduced ability to take in oxygen is particularly noticeable. By using the supplement you will help to offset this so it feels more like your usual training conditions.
4 INCREASED AVAILABILITY OF ENERGY
Another important indirect impact of nitric oxide on exercise performance is that blood flow enables you to better maintain your core temperature balance.
When body temperature rises significantly during a hard workout session, the body will try its best to cool the tissues so that overheating doesn’t occur. With good blood flow this process is made easier, so less energy will be directed to accomplish this goal leaving more energy to complete your workouts with.
5 INCREASED GLUCOSE USE
Those who are looking to burn off body fat may want to think carefully about the benefits of nitric oxide. One study conducted by the American Journal of Endocrinology and Metabolism looked at the impact of the NO precursor L-arginine on glucose metabolism during exercise. They had nine endurance trained males cycle for 120 minutes total which was then followed by a 15 minute max effort cycling period.
During this time glucose levels were measured in the body and it was noted that those who had taken the L-arginine had a significantly higher glucose rate of appearance, glucose rate of disappearance, and glucose clearance rate. This demonstrates that these athletes were taking up the glucose faster into the muscle cells as the exercise persisted.
In addition to this, the supplement also supported the increase of nonesterified fatty acid concentration as well as glycerol in the body, potentially pointing to the burning up of fat as fuel.
So those who are looking to burn body fat may have a slight advantage when using this process in terms of using up available glucose in the body and then burning off fat tissues.
6 INCREASED MUSCLE PUMP
The last benefit of using nitric oxide is a great muscle pump after a workout. Who doesn’t love the feeling of tight full muscles after you’ve just dished out an intense biceps and triceps workout? When on nitric oxide, this pump will be more pronounced and will stick around slightly longer.
Since muscle pumps are largely a result of increased blood flow to the muscle tissue, which does come naturally to a degree when exercise is performed, the blood flow to the tissues with nitric oxide makes it particularly evident.
These muscle pumps may just spark some extra motivation in you to keep up with your workout program, therefore getting you better long-term results!
CONCLUSION
Nitric oxide is one of the more effective performance boosting supplements available and is often found in many stacked products so you can get benefits from more than one supplement at a time. Be on the lookout for this fast-acting aid and make the investment to take your workouts to a higher level.
Grab your nitric oxide here...
]]>Ok we have thirteen days left until Valentine’s Day and some of you still have no Valentines but I have couple tips in this post that can help those of you asking How to get a valentine date because this is clever!! You can thank me later.
Now those of you that have a Valentine already I’ve got some workouts that can be done together to make it a hot couples workout for the day!
I don’t know about many of you but on days I don’t work out I just don’t feel as pumpd its like my mood isn’t the same so I workout regardless (more like an active rest day).
Below you will see seven workouts that you and a partner can do to feel great and burn off some energy but more importantly some calories in case your trying some of my keep it sexy dessert recipes (stay tuned will drop it this week).
Now for those of you that still haven’t ask someone to be your Valentine’s listen up because this will work. Here’s the scenario my friend…..
So you’ve been checking out this person that you would love to ask out for Valentines but just haven’t had the courage and more so just didn’t know exactly how to do it.
First read my workouts below then read my solution below so it all makes sense, trust me……
Love needs our time, attention and effort and so why not do like most power couples do and workout together it increases the bond between two people, the trust and health.
By showing your partner you are committed to fitness and involving them you are taking your Valentine’s Day to the next level you just better have some of those desserts I tipped you on and some bubbly hiding around for later, enjoy! —– valentine workout —–
Ok start your day off by heading the gym together for a swim usually very early in the morning the pool is not and warm then head outdoors for a 5 mile bike ride and ending with a 2 mile jog but more at a slower pace to enjoy some conversation and hear the birds chirping such a beautiful experience living in the now. Keep in mind a couple that works out together has better chemistry, energy and better health so pick three activities to formulate your own triathlon if these are not your cup of tea.
OK maybe because I love being creative I find this one very fun! Create a small Valentine boot-camp style setup with rose petals around your mini course or décor to your liking. The style here for kissing burpees at the end of each set of 10 you kiss, 90 second wall squats and kiss for 20 seconds afterwards (remember these from the P90x days!!!), and once you have a few of you calisthenics out of the way end with a 2 mile jog. Enjoy each other have fun and take action!
Google where you nearest bowling alley is and invite your significant other to a bowling game. As many of you know if you keep the game active and going you can work up a little light cardio with this game and that heavy bowling ball! At the end of each round show some small sign of affection for the romantic holiday. If your not wanting to leave the house and you have a Nintendo Wii then try the tennis or bowling game it is sure to keep you moving right along.
]]>Ok we have less than 10 days left until Valentine’s Day and some of you still have no Valentines but I have couple tips in this post that can help those of you asking How to get a valentine date because this is clever!! You can thank me later.
Now those of you that have a Valentine already I’ve got some workouts that can be done together to make it a hot couples workout for the day!
I don’t know about many of you but on days I don’t work out I just don’t feel as pumpd its like my mood isn’t the same so I workout regardless (more like an active rest day).
Below you will see seven workouts that you and a partner can do to feel great and burn off some energy but more importantly some calories in case your trying some of my keep it sexy dessert recipes (stay tuned will drop it this week).
Now for those of you that still haven’t ask someone to be your Valentine’s listen up because this will work. Here’s the scenario my friend…..
So you’ve been checking out this person that you would love to ask out for Valentines but just haven’t had the courage and more so just didn’t know exactly how to do it.
First read my workouts below then read my solution below so it all makes sense, trust me……
Love needs our time, attention and effort and so why not do like most power couples do and workout together it increases the bond between two people, the trust and health.
By showing your partner you are committed to fitness and involving them you are taking your Valentine’s Day to the next level you just better have some of those desserts I tipped you on and some bubbly hiding around for later, enjoy! —– valentine workout —–
Ok start your day off by heading the gym together for a swim usually very early in the morning the pool is not and warm then head outdoors for a 5 mile bike ride and ending with a 2 mile jog but more at a slower pace to enjoy some conversation and hear the birds chirping such a beautiful experience living in the now. Keep in mind a couple that works out together has better chemistry, energy and better health so pick three activities to formulate your own triathlon if these are not your cup of tea.
OK maybe because I love being creative I find this one very fun! Create a small Valentine boot-camp style setup with rose petals around your mini course or décor to your liking. The style here for kissing burpees at the end of each set of 10 you kiss, 90 second wall squats and kiss for 20 seconds afterwards (remember these from the P90x days!!!), and once you have a few of you calisthenics out of the way end with a 2 mile jog. Enjoy each other have fun and take action!
Google where you nearest bowling alley is and invite your significant other to a bowling game. As many of you know if you keep the game active and going you can work up a little light cardio with this game and that heavy bowling ball! At the end of each round show some small sign of affection for the romantic holiday. If your not wanting to leave the house and you have a Nintendo Wii then try the tennis or bowling game it is sure to keep you moving right along.
Head to any Latin club or lounge that plays salsa music and dance an hour away with your sweetheart who doesn’t love some good salsa music! Salsa dancing is such a great workout where you will learn a lot of moves and will be such a huge bonding experience with your sweetheart. Key to this game is to have fun so for my serious athletes out there leave your heart rate monitor chest bands at home and just enjoy the moment. If your partner doesn’t dance make them feel at ease or give her a pre workout (just kidding) to put her at ease.
Check your local listing and find a hot yoga class this can be a lot for a first timer but the room is set pretty hot and you sweat a lot usually I think between 100-103 degrees or at least it feels as such. If it’s both of your first times it would be an awesome experience because in life I will tell you one thing you will not remember what I am saying in this post but you will remember the experiences that leave an impression on you. So listen to me and take a chance you won’t be disappointed.
If you have kids then you probably already have a copy of this laying around! Bust out the desserts you made and a glass of bubbly as previously directed and pop this game “Just Dance” in. Then just dance away shake your hips have fun do not get competitive just have fun and enjoy each other!
I am somewhat old school but how easier to break the ice than to play a game of twister? For couples it easier to get into because there is no ice to break so get a little closer. For you newbies just show this post its part of the workout the objective is to maintain our balance longer than your game partner. The first person to fall down owes 10 pushups or 5 kisses to the partner. This game is great for couples and can definitely keep you engaging your core when trying to hold yourself up from not losing balance.
—- How to get a Valentine Date —–
Ok so for you without the Valentines date now you see how easily this can be served up as a “workout partner”? That’s the beauty my friends no matter what you do in life its all about how you serve it up so be creative ask someone who can be your workout partner tomorrow and thank me tomorrow and post your experiences below.
For those in Houston swing them by the store I can edify you and close the date I’ve got a sales background ooooooook its smoothie time!
Supplementing with a cause,
PS – If you enjoyed this article stay informed on fitness, exercise and meal ideas just shoot an email to: pumpdnutrition@aweber.com
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Are you trying to achieve that lean physique by taking in whey protein supplements? Are whey protein weight loss products really effective or just a waste of money? Is whey a safe and proven weight loss product? I have been taking them for about almost 2 year now, wink, wink.
So if your ready to start building muscle NOW, then act now.
Millions of Americans who are obese or overweight are desperate to find an effective weight loss solution. Obesity has become a problem and it is attributed to sedentary lifestyle and bad food preference. Excessive weight can bring about a lot of health risks and complications including life-threatening cardiovascular problems. It also leads to other problems emotionally and psychologically like poor self-confidence and low self-esteem.
Research shows that whey, a milk derived compound, can help shed those extra pounds.
]]>Are you trying to achieve that lean physique by taking in whey protein supplements? Are whey protein weight loss products really effective or just a waste of money? Is whey a safe and proven weight loss product? I have been taking them for about almost 2 year now, wink, wink.
So if your ready to start building muscle NOW, then act now.
Millions of Americans who are obese or overweight are desperate to find an effective weight loss solution. Obesity has become a problem and it is attributed to sedentary lifestyle and bad food preference. Excessive weight can bring about a lot of health risks and complications including life-threatening cardiovascular problems. It also leads to other problems emotionally and psychologically like poor self-confidence and low self-esteem.
Research shows that whey, a milk derived compound, can help shed those extra pounds. Whey protein weight loss will most likely be an option for those who want to lose weight. Whey is now considered as a valuable and effective weight-loss aid. Studies conducted showed that whey prolongs satiety, improves insulin sensitivity and enhances muscle mass. It was also found to help reduce stress hormones and regulate cortisol in the body. Healthy levels of serotonin were linked to whey intake which help promote optimum rest and sleep that can help rebuild and nourish muscles.
Even before, whey was already proven to be beneficial for the body and some of these include increased immunity, optimum glutathione levels in the body and anti-cancer. All of these have long been proven as realistic benefits of whey to the human body.
Whey protein weight loss products usually contain additional nutrients that can help improve the wellness of the whole body and not just the muscles.
Whey is a form of milk derivative consisting of lactose, protein, different kinds of minerals and trace amounts of fats. It contains mostly protein as well as trace amounts of protein peptides such as lactoperoxidase and lactoferrin.
Whey protein weight loss is somehow true because it affects the regulation of the hormone cholecystokinin which is an appetite regulator. During food digestion, cholecystokinin which is a small peptide is released making the body detect that feeling of fullness or satiety.
Casein (I take this at night or if I need a quick meal with some PB) has a different effect on satiety compared to whey because the latter has a prolonged effect. In a particular study conducted in England, the effects of whey and casein, both proteins, were compared. Those who ingested whey reported greater and prolonged feeling of fullness and satisfaction compared to those who took casein. This study proves that ingestion of whey leads to decreased appetite and food intake.
Meanwhile, in another study conducted on rats that ate whey, there was 40% reduction in plasma insulin concentration and increased insulin sensitivity compared those that ate beef. This indicates that whey can help regulate blood glucose levels and prevents the storage of body fats. In addition, a certain study conducted in France has evidence supporting whey as a fat burner if taken before a strenuous work out.
Therefore researches have come up with a conclusion that whey-intake prevents fat build-up, prolong satiety and is more effective compared to red meat when it comes to weight reduction. Whey seems to be the healthiest protein source if we will base our conclusion on these current findings.
To better stay informed and educated on topics of health or building muscle and how to articles click just shot me an email at pumpdnutrition@aweber.com and make sure to read my emails daily or as I send them.
I am currently taking the Blueberry Cheesecake I have been so curious about the taste and YES it does taste like cake I LOVE it!!! Also for $1.03 per serving it is economical and really like the texture and consistency of this blend. Check it out here on our site in the protein section.
Smoothie time!
Fat burners for women are very common in the market now because of its natural ingredients that decreases appetite and stimulates metabolisms.
Let me tell you when I first started on my fitness journey I needed help with suppressing my appetite because I have a major sweet tooth and when I drank coffee I had to have my sweet bread to go along with it or my fave New York Style cheesecake, mmmmm good!
Many women make use if it because they are desperate to lose those unwanted fats and achieve a leaner physique.
]]>Fat burners for women are very common in the market now because of its natural ingredients that decreases appetite and stimulates metabolisms.
Let me tell you when I first started on my fitness journey I needed help with suppressing my appetite because I have a major sweet tooth and when I drank coffee I had to have my sweet bread to go along with it or my fave New York Style cheesecake, mmmmm good!
Many women make use if it because they are desperate to lose those unwanted fats and achieve a leaner physique.
Generally, these fat burners for women work by stimulating the body’s metabolism which leads to burning of fat stores (you can use the stimulant kind or the natural approach or most bang for the buck and stack the two).
This produces more energy whenever you exercise or perform high intensity workouts.
Fat burning supplements or pills stimulate your metabolism. The higher your metabolic rate goes faster you burn.
It also means more energy for workout programs.
Stimulating the release of not only adrenaline but also dehydroepiandrosterone which breaks down the fat store or reserves easier and faster.
Now in the morning ten minutes before my breakfast I take these two natural fat burners and then again ten minutes before my fourth meal.
Now I can tell you with 100% certainty that Priscilla Prunella with ProSupps takes the L-Carnitine and take a peek at her fitness photo here.
My advice is always to find someone that has already obtained your goal so you can model yourself after them and this helps with ensuring you have clarity with your goal/vision.
2. CLA by Dymatize
These both combined together are natural fat burners that are needed to help your body used stored fat as energy and will help your fitness journey faster and more effectively.
Check my post here to see my further discussion on L-Carnitine.
Cellucor manufacturers Super HD which is an effective appetite suppressant and is usually potent and effective fat burners for women. This is the reason why fat burning capsules like Super HD became popular and is now considered as the best selling fat burning supplement in the United States.
See my full Cellucor Super HD review here.
One of the active ingredients found in these fat burners for women is L-carnitine which stimulates fat release into your blood stream which gives that energy boost and eliminates fat stores.
Another ingredient is the tongkat root ensures the high calcium level in the body preventing muscle loss.
Some of the other ingredients found in fat burning supplements is bitter orange extract which speeds up metabolism and chromium picolinate which supplies the body with chromium that improves insulin efficiency which helps manage the glucose levels in the blood.
This was found to have a more efficient action in women especially when combined with the right amount of flavonoids and polyphenols.
Other ingredients include ginseng, cacao, cinnamon, capsaicin and many more additives that may also help promote fat break down.
There are so many options and each person differs depending on what your body reacts the best to.
For example, we have had some women not see any effects from Super HD but saw amazing results from Thermal Revolution from MSI. (can’t ever go wrong with Thermal Revolution)
Al these fat burners for women work wonders if combined with a balanced diet and adequate exercise.
Stay sexy girls! As for me it’s time for me to fuel up and that means smoothie time!
So football season is nearing the end were getting close to super bowl because we all love the NFL and I can see it now because I used to do it all the time…..hot wings, beer, guacamole, chips, queso dip….Just snacking on foods that are high in saturated fats.
Well for some of us it will be a cheat meal and some of that would be ok to sneak in but let’s not gorge and just over do it. The best method to get through one of these game days when were invited somewhere, we are entertaining a party, tailgaiting or just sitting at home about to get all the food and snacks ready is to prep some healthy and clean sides and dishes.
Today I am showing you a VERY simple appetizer that even the non-cooking bachelor can make. This appetizer not only gives you clean foods but is high in fiber because of the vegetables being dipped, healthy fats from the hummus itself and is so yummy! Check out the health benefits and by the way Sabra so far is my favorite choice.
So the main ingredients of hummus are lemon juice, salt, fresh garlic, paprika, and olive oil….yes its that simple!! Now in order to prepare these shots you just slap all the ingredients together and simply ground down until they form a smooth paste. You can add the seasonings to taste.
1. Health Benefits of Chickpeas
Nutritional benefits of hummus can be rooted down from each of its ingredients. Chickpeas are healthy because they do not contain any cholesterol or saturated fats. They are also rich in protein. Why do you think hummus is a favorite among vegetarians? These are also known to be effective in preventing build up of cholesterol in the blood vessels. Lastly, it can maintain correct blood sugar levels.
2. Nutritional Value of Tahini
Tahini, is full of fat and calories,,,,oh no but read on…. but, the fact that it is used sparingly in the hummus recipe and that it mainly contains unsaturated fat means there is not much to worry about. Just like chickpeas it is also high in protein. Also before I forgot those that need calcium, it is a great source of calcium.
3. Healthy Ingredients in Olive Oil
A healthy fat found in hummus is olive oil. Most people know that olive oil is a healthy fat and if you did not please read this article on how fat doesn’t make you fat. Olive oil has high monounsaturated fat content but low in saturated fat woohoo that is a good thing, remember saturated fat equals French fries. Olive oil can help regulate cholesterol and protect our hearts from several diseases.
4. Health Benefits of Lemon Juice and Garlic
Garlic and lemon juice are filled with antioxidants (you should be taking these) that reduce oxidative stress in the body (you need to continue having regenerative cells so you don’t age as fast). Both also work to improve immune functions and fight off bacteria and viruses in the body. Hmmm, maybe I should add to your smoothies? Nah, just kidding not sure I could hide that taste.
5. Health Benefits of Hummus
Hummus contains plenty of Omega 3 fatty acids that are essential for improving cognitive development and maintaining a healthy ticker known as our heart. Additionally, these shots also contain iron, vitamin B6, manganese, copper, folic acid, and amino acids. Tryptophan, phenylalanine, and tyrosine are the amino acids found in hummus that can help promote good quality sleep and uplift one’s mood.
So as you can see Hummus is just full of nutrients that will contribute to a fitfam lifestyle. Even if you do not prepare these shots for your Sunday football games at a minimum try to include this in your diet by using it on sandwiches and wraps, as dip for raw vegetables, or as side dish for main courses.
Now you all typically after a post if you know me already where do I go? Well, its smoothie time YAY! Comment below those shots look GOOD don’t they?
See ya,
There are three categories in our macros; Fat, carbohydrates and Protein.
All the foods we eat fall into one of the macros but picture all of these like you have three buckets of different sizes you can fill over the entire day but if one over fills the surplus gets stores as yes you guessed it, FAT.
Each macro has an assigned calorie and here they are; both protein and carbohydrates have 4 calories in each gram, BUT fat has 9 calories per gram….
So if your good at numbers (I was a math nerd) you will have noticed foods with higher fat content will be much higher in calories. Fats will have considerably more calories than a low fat food weighing the same amount plain and simple.
The reason why people gain weight in the first place is overeating but not to over simplify this it is much easier for anyone to over eat when foods are higher in fat.
So then some of you may just be saying ok Claudia so then, Why are fats good?
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There are three categories in our macros; Fat, carbohydrates and Protein.
All the foods we eat fall into one of the macros but picture all of these like you have three buckets of different sizes you can fill over the entire day but if one over fills the surplus gets stores as yes you guessed it, FAT.
Each macro has an assigned calorie and here they are; both protein and carbohydrates have 4 calories in each gram, BUT fat has 9 calories per gram….
So if your good at numbers (I was a math nerd) you will have noticed foods with higher fat content will be much higher in calories. Fats will have considerably more calories than a low fat food weighing the same amount plain and simple.
The reason why people gain weight in the first place is overeating but not to over simplify this it is much easier for anyone to over eat when foods are higher in fat.
So then some of you may just be saying ok Claudia so then, Why are fats good?
Some vitamins you need are fat soluble like vitamins A, D, E and K are found in foods that are higher in fat and are needed for our bodies systems to work correctly and efficiently. Our bones, skin, hair and eyes depend on these vitamins to stay in good working order and if not maintained you will deteriorate them quicker kind of like not changing the oil in a car (engine wont last as long).
Fatty acids like Omega 3, 6 and 9 (I call them beneficial oils here are some examples) are needed no better said REQUIRED for proper bodily function and assist in the fat burning process. Do our bodies produce these? No they do not and unless your eating about 5 pounds of certain fishes a day your missing the boat here. Secondly, for children it is CRITICAL they get their daily allowance of DHA/EPA servings because it supports their visual and cognitive development (my kids get theirs everyday).
mmm here are two that I love;
Also another awesome tip is when eating healthy fats we get a natural effect of slowing down the digestion process. What this does is keep you feeling full and reduce the chance of overeating.
What does this mean?
Well fitfam let me break this down for you. For those of us trying to lose weight obviously we need exercise but we need to be in a calorie deficit. When we achieve this our bodies become stressed as they are trying to run on less fuel than they are designed to which leads me into my next point.
It is critical when dieting that our bodies get all the minerals, vitamins, and fatty acids needed to function properly in an attempt to keep them as happy as possible. The happier our bodies the more effectively and efficiently our systems will work and this also includes the burning fat process for energy
One last point I want to touch on. Not all fats are equal so pay attention here because you can use this in your daily life to increase your weight loss.
Saturated fats and trans-fats have been linked by several research studies with higher risk of heart disease and are known as ‘’bad fats’’ (french fries, onion rings, those kind). When I refer to ‘good fats’ I am referring to unsaturated fats that improve overall health, reduce cholesterol (LDL) and will help our bodies burn fat for energy.
Now off to go drink me a smoothie,
It never ceases to amaze me how our bodies are uniquely equipped to scavenge and eliminate the literally thousands of different toxins we encounter on a daily basis. We are continuously exposed to things like environmental pollution, processed foods, pharmaceutical drugs, contaminated water, and countless other sources of exposure.
And what’s even more amazing to me is that our bodies are designed to do all this…
Even while we’re simultaneously metabolizing nutrients from the foods we eat, regulating our blood sugar levels, producing the hormones we need for life, and all-around maintaining a homeostatic (balanced) state so we can function normally from day to day.
In an ideal world, this process would run smoothly. This is because the amount of good things going into our bodies as fortification would far exceed the amount of bad things. Thus, a toxic overload situation would not occur. Sadly, this isn’t an ideal world!
There are upwards of 70,000 industrial chemicals currently in commercial use, and another 1,000 new ones being introduced every single year. By the way, the vast majority of new chemicals are never properly safety tested and many people are being chemically ambushed.
It happens to such a degree that our bodies are no longer able to eliminate toxins fast enough. This often leads to a toxin-induced health crisis.
Our bodies need additional reinforcements. In other words, we simply aren’t getting the level of nutrient support we need to protect our vital organs from damage and possible shutdown. Our most critical systems of detoxification, the liver being the most prominent, can only take so much abuse before eventually failing. This is why we have to go above and beyond the norm to protect them with supplemental support.
Your body’s primary line of defense against toxins is the liver, which performs more than 300 critical metabolic functions beyond just detoxification. Without our livers, we would very quickly die, which is why we need powerful, liver-protective herbs like milk thistle (Silybum marianum) in our lives.
The health benefits of milk thistle are extensive, and include protection against the various metabolic burdens that cause liver damage and liver failure. Milk thistle is also combative against diabetes, seasonal allergies, metabolic syndrome, gastrointestinal problems, and cancer.
One of the most powerful liver-protective herbs known to man, milk thistle has a solid track record in the scientific literature of exhibiting antioxidant, anti-inflammatory, and antifibrotic (preventing tissue scarring) properties. Milk thistle seeds, and extracts made from these seeds, have long been used as a natural therapeutic to guard against liver damage.
Recent research published in the journal Current Pharmaceutical Biotechnology affirms that silymarin, a lipophilic extract made from milk thistle seeds, mitigates oxidative stress resulting from both alcoholic and non-alcoholic fatty liver disease.
Silymarin contains three compounds − silybin, silydianin, and silychristin − that work together to prevent toxins from overburdening the liver. This in turn helps prevent a cascade of other liver failure-related diseases from forming. These include conditions like atherosclerosis, neurodegenerative disease, and cancer.
Other milk thistle compounds like silibinin perform similar functions. They help to counter the toxic effects of mycotoxins, organic solvents, pharmaceutical drugs, ethanol, and other substances to which humans are routinely exposed in the modern world.
The ability of silymarin to directly alter the membranes of liver cells gives it a unique ability to stimulate cell regeneration. This means it has the potential to reverse liver damage that’s already occurred. Its antioxidant potential has also been shown to not only stop inflammation but trigger the formation of glutathione. Glutathione is the body’s “master” antioxidant that, based on its immense mechanistic actions, holds the key to vibrant health and longevity.
Milk thistle is so effective at preventing and treating inflammatory liver conditions that it holds a coveted spot in the rank of German Commission E Monographs, a repository of the world’s most respected and clinically-proven herbal and phytonutrient medicines. Milk thistle is duly regarded in the scientific literature as a protective agent against nerve damage, abnormal brain aging, and cardiovascular disease.
Published studies on milk thistle’s anti-cancer potential show its effectiveness against cancers of the skin, prostate, liver, lung, breast, colon, cervix, and ovaries.
Milk thistle is also powerfully chemoprotective (meaning it protects against damage from cancer drugs). This is why it’s often used as an adjunct in conventional cancer care to help mitigate the toxic effects of chemotherapy and radiation.
The silymarin component of the herb offsets the growth and persistence of various types of cancer cells, including those associated with prostate, skin, and liver cancers. Likewise it exhibits general anti-metastatic activity, meaning it helps prevent cancer cells from spreading throughout the body and infecting other organs.
Other milk thistle constituents such as silibinin and isosilybin B show their own unique promise in preventing and treating cancer as well. Studies have shown that silibinin extracts derived from milk thistle used both internally and topically help protect against skin cancer.
Oral ingestion of silibinin has also shown efficacy in preventing the growth, spread, and metastasis of prostate cancer cells, working in part by inducing cell cycle arrest.
Isosilybin B is likewise effective in targeting prostate cancer. It helps to maintain healthy prostate cell division inside the body while suppressing the secretion of prostate-specific antigen (PSA), a common marker of the disease’s presence and spread. Isosilybin B has also shown efficacy in fighting both hormone-dependent and hormone-independent prostate cancers. It is also efficacious in suppressing a genetic factor linked to the disease’s formation.
See the one we recommend here!
]]>BSN CellMass Review 2.0:
]]>BSN CellMass Review 2.0:
-3 New, patented creatine
-Massive 10.000mg Amino Acids!
-5 Grams of creatine
-3 Grams of L-Glutamine
-Advanced-strength post-workout blend
-Results from the first dose
-Mass, hardness and strength!
-No-charge phase or moisture
-Faster recovery
Cell Mass 2.0 is probably one of the most sold Creatine in the world. BSN decided to re-create the formula and has dramatically improved.
Who is BSN CellMass 2.0 intended?
Actually for all strength athletes, powerlifters, bodybuilders and athletes who need explosive power. Anyone who wants a safe and effective way to improve performance. Cell Mass 2.0 can easily be used by athletes who will get drug tested!
Good combinations (Stacks) — CellMass Review
BSN Cell Mass 2.0 can be combined perfectly with NO-Xplode Advanced Strength. But Cell Mass 2.0 can be combined with any desired product according to your results.
Frequently Asked Questions:
Q) As with creatine, do you need a loading phase with Cell Mass 2.0?
A) No, your body doesn’t need a loading phase. Cell Mass 2.0 works instantly!
Q) Do I need a break after 8 weeks of using Cell Mass 2.0 as with creatine?
A) Yes, this we recommend absolutely. Otherwise, your body becomes accustomed to Cell Mass 2.0, and the results are less.
Q) Why has CellMass 2.0 no transport system with dextrose (sugar) like so many other creatine products?
A) Transport with sugar are old fashioned and obsolete! Something from the last century! The latest products don’t need sugar to be able to work!
Q) Is Cell Mass 2.0 really that good because it is a relatively expensive product?
A) Cell Mass 2.0 is really that good! We have tested Cell Mass 2.0 over and over. The results were really amazing. Various advanced athletes broke their personal bests with 20 pounds or more! Cell Mass 2.0 really works!
Cell Mass 2.0, mass and strength explode!
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Ok now that we have given you a pump for those car enthusiasts or those that just love the Fast and Furious franchise like myself just got our daily fix I may actually order that movie later on Apple TV.
Now off to business….
DOMS stands for delayed onset muscle soreness which before learning about it I just thought I was old but lets dive into this phenomenon of muscle pain.
The muscle soreness or muscle stiffness that doesn’t happen the same day but usually like a day later but for me most of the time its the second and third day where it’s at its worst.
Now if you have been working out for a while you probably don’t feel it as much as someone just starting a new exercise routine.
However, I change up my workout routines pretty frequently and that is when I do feel it because your body just got tricked and this is where you make growth, gains and progress so keep that in mind keep it changing as I discussed in this post.
Delayed onset muscle soreness (DOMS) describes a phenomenon of muscle pain, muscle soreness or muscle stiffness that occurs in the day or two after exercise.
This muscle soreness is most frequently felt when you begin a new exercise program, change your exercise routine, or dramatically increase the duration or intensity of your exercise routine.
For many new comers to an exercise program it can be alarming because the pain can be pretty strong for many especially if they are not taking an Glutamine or a good recovery agent (my favorite) to help the body recover and reduce the onset of soreness.
These supplements will only reduce it but will not totally get rid of it because this is a normal response from the body from unusual exertion and is part of the adaptation that leads to greater strength as the muscle is recovering and building.
Now let’s not mix up this type of muscle pain with acute or sudden sharp pain injury such as a muscle strain or sprain that occurs usually shows signs of swelling or bruising.
DOMS is usually at its worst at day 2 then you will start seeing slow decline but if you are not moving it can seem like its taking longer to go away.
DOMS is a result of the muscle fiber tearing (not like huge tears were talking microscopic) and the amount of tears really depends on how hard you killed it in the gym.
This can results from exercises like running, squatting, lifting weights, stair climbing so many ways.
There is not one simple treatment because its a function of our bodies growing and recovering.
However, there are a few tips I can give you that will help reduce the exercise related soreness.
If your pain lasts longer than 7 days I would suggest you consult your physician.
It’s smoothie time got a new workout plan today that I am trying out until next time!
Take your workout to the next level, get to Pumpd for a fitness assessment.
In life we learn by trial and error and with me seeing customers day in and day out I have the honor of learning from all of them. Now keep in mind all have different body types but with all these interactions there are certain things that aid in weight loss and I think….wait I will say I know most of us don’t even realize it.
These things add up and can mean the difference of achieving your goal and losing that mindset you have for meeting your goal.
As many of you hear me say now mindset is everything when it comes to achieving a fitness goal. Reaching our goal of becoming fit, growing mass, losing weight or just becoming healthy overall is not a challenge of our physical strength but a challenge of our mental strength.
Here is a short list of 7 items that will aid in weight loss and can make a huge difference.
Now having a positive mindset is not just something I am suggesting it is scientifically proven by having a positive mind you will be more likely to lose weight and keep it off. Keeping your mind positive will aid in weight loss but will also transfer into your personal life as well which has a profound affect on how you look at things. (Having a negative mindset will only bring negative things into your life and stress which we know creates that belly fat producing hormone, cortisol read more here).
Keep your mind clean;
Say your weight loss goal is 3o pounds looking at it that way may seem like it will take forever and most when they view it that way never even start. So look at your goal differently (perspective). In the case of 30 pounds now look at it like this you need to lose 3 pounds 10 times. You see by having much smaller wins it is so much easier to win and celebrate the little milestones that add up to the big one! You can break it up however you want the point is to change your perspective and make more achievable smaller goals.
What does this picture do for you?
If your fridge and pantry are stocked with only fruits and vegetables you already are staging yourself for success. Just make sure you integrate variety because we all know variety is the spice of life so why not stock up on kale, asparagus, broccoli or just all those healthy green options. You will be sure to eat more veggies this way and if you are in a rush you can always ask for the green beast smoothie at Pumpd Nutrition. This is an investment in your health because some of you say its more expensive to eat healthier. I like to respond to that with you either pay a little bit more now or pay a lot more later on prescription drugs.
The pantry is where I had most of my issues even growing up I remember my mom stocking Doritos, Oreo Cookies, Chips Ahoy, Crackers you name it if it was a sweet or junk food we had it. Oh wait….almost forgot one of my favorites that were in there were those nutty buddy (its like chocolate and peanut butter) bars comes two in a pack they still sell them at Walmart soooo good. Strip all of these goodies out if you have them and stock things like quinoa, brown rice, lentils, oatmeal, almond butter, rice cakes and things that are going to be good for your health.
Have you ever heard from a friend or mentor say to you. “Dress for the job you want not the job you have.” Well let’s take that same mindset and apply it here for weight loss so we can start slowly making this a fit lifestyle. You are going to start dressing for the body you want and you will feel motivated in your workout clothes and you will get your butt in gear to achieve these results!
As you see even the famous know once your in the gear you will sweat at some point, gotta pay your dues…
Studies have proven that people that eat a cup of soup before their main dish end up eating less. So by eating less your are taking in less calories wooohoooo ultimately helping reach our goal of weight loss. I didn’t need a study to tell me a cup of soup would make me eat less there is no way I can eat soup, then a meal and then dessert but without soup I would be able to. Just try to stay away from the cream based soups stick to vegetable soups those are lower in fat and calories.
Listening to music with a higher BPM (beats per minute) will slowly make your body move faster with the music. So pick up the pace and add the right tunes try listening by downloading the Pumpd Nutrition Phone App which is now available for iPhone and Android. There is a few hot EDM tracks on there that will get you moving!!
These things implemented into your daily life will help you lose weight and reach your fitness goals. I would love to hear any other tips you all do so I can feature them in a future post.
Well my friends time for me to go mix up my green beast (packed with all my nutrients and green veggies)!
PS – Grab a discount for your products!
PPS – You can also take my favorite fat burner with nootropics for that mood enhancer check it out here.
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Green tea and fat loss is natural and brimming with benefits so let’s dive into this subject and you can learn why many of you see me carry a gallon of green tea around with me daily along with me (also because green tea energy is huge).
At a certain point most people want to get rid of a few pounds of excess body weight for a selection of different reasons. Just as one natural alternative on the many diet options available in the industry, green tea may be just the answer especially for those looking for the more natural approach.
The polyphenols seen in the tea apparently flick a switch and the bodies natural fat using ability kicks directly into action. As well as being a fantastic weight loss assist, there are additional benefits to be gained by having just a couple of cups of green tea each day (why do you think our customers love our Oolong tea so much), such as the fight against bacterias, free radicals and toxins being flushed quickly from the entire body and a general improvement of your immune system. Check out the many critical benefits of Oolong tea quoted from webmd
Oolong tea is used to sharpen thinking skills and improve mental alertness. It is also used to prevent cancer, tooth decay, osteoporosis, and heart disease.
Some people use oolong tea to treat obesity, diabetes, “hardening of the arteries” (atherosclerosis), high cholesterol and skinallergies such as eczema; and to boost the immune system.
The final results of recent study show that a green tea and fat burning is easy, effective and enjoyable to drink and is also suitable for most of the people who are hunting for a natural form of weight loss which is gentle on the system. The fat burning element of green tea herb is not afflicted with the way it can be taken, so the choice of hot or cold preparation is completely up to you does not change the effects. This same research proves that there is no doubt that green tea fat burning makes an effort to burn off extra calories.
The polyphenols inside green tea have the ability, even when the individual drinking the tea is inactive perhaps sitting, to speed up the metabolic charge of the body, and this consequently allows more calories to be burned off. If the calorie burning rate rises this means we can melt away more calories it doesn’t matter what we are doing. Green tea fat burning furthermore uses up stored calories which indicates even more fat is effortlessly burned off.
When you buy any green tea fat burning product, it is a good idea to check your packaging to understand the amount of polyphenols it contains. In order to be useful in a weight loss program it is advised to take between 3 and 6 100 mg on an every day basis.
So, green tea as a fat loss pill is a normal choice, both basically and figuratively, if you would like safe and organic weight loss. By eating healthy, not starving yourself and consuming green tea daily you can begin to lose some fat. Be positive on this point, a healthy lifestyle change will ensure which you realize, to your fullest extent, the benefits of a green tea energy.
If steeping enough tea for a gallon is hard to do I can recommend two alternatives that I use personally daily.
1. I love and I mean LOVE this product because I get energy from green tea extract and I am getting my amino acids in as well. This can be taken few times a day instead of coffee. Amino Energy and whats even better is at .57 cents a serving it blows away the Starbucks budget I used to need and my nutritional value and energy levels are much cleaner.
2. Well if you live in Houston you already know you can order one of our teas check out our tea menu
3. If your a pill person you can take them in the form of a pill and this product here has 350mg of Polyphenols yes!!!! Only .10 cents a serving and has 100 servings in the bottle. Check out NutraKey Green Tea Extract.
Well my friend I am off to smoothie time nutrition doesn’t stop and I need some nutrition….See ya!
Vitamin B12 is a dependable, safe and an affordable vitamin. For health-conscious people, a routine ingestion of a good vitamin B12 is an essential component for maintaining a balance in your body. B12 could be had from food sources or might be taken in a type of nutritional supplements like b12 liquid or b12 pills.
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Vitamin B12 is a dependable, safe and an affordable vitamin. For health-conscious people, a routine ingestion of a good vitamin B12 is an essential component for maintaining a balance in your body. B12 could be had from food sources or might be taken in a type of nutritional supplements like b12 liquid or b12 pills.
In conjunction with other B-group vitamins, vitamin B12 ensures the smooth operation of essential life processes of your body. It’s important for keeping up a healthier nervous system and DNA generation. Vitamin B12 helps to modulate the formation of red blood cells within the body. Other vitamin B12 benefits contain its part in preserving and raising energy levels in your body. We’ve all heard b12 weight loss is so effective and combined with a thermogenic or fat burner you only increase effectiveness and b12 vitamins for energy is always the number one reason to take this vitamin.
Vitamin B12 is tremendously valuable in several types. Methylcobalamin, the form of Vitamin B12 is a body-friendly variation, meaning it might be used it in its normal form plus no measures are necessary for the ingestion just take with water or drop it in your smoothie and you won’t even taste it. Hydroxocobalamin is another kind of vitamin B12 that is recognized as a successful treatment for cyanide poisoning.
Research studies show a clear, inverse correlation between homocysteine (an amino acid within the human body) degrees and vitamin B12 amounts.
Studies suggest that absorption of vitamin B12 falls with the aging of our bodies so as we get older it decreases. Thus, an elevated consumption of vitamin B12 is tremendously helpful for grownups above fifty. The suggested type of consumption is in supplement type, since aged individuals consume this form better than food types of vitamin B12. A supplementation of vitamin B12 guides in the cognitive function and treats neurological damage in this group.
Generally, vitamin B12 should be taken along with a folic acid supplement plus a B-Complex vitamin. The good thing is the fact that while an ingestion of vitamin B12 eases bodily functions needed for ordinary existence, an additional dose causes no damage but instead may be kept for future use.
Increased irritability is some of the first symptoms. People with slow-moving metabolisms or difficulties controlling their weight regularly take advantage of vitamin B complex nutritional supplements because of the positive impact it will have on this condition.
A lot of individuals who begin taking a vitamin B complex supplement see a rise in energy rather quickly. In the event you often suffer from dry skin or hair, it might take several weeks to find a difference, but you will definitely see an improvement with consistent use.
It’s almost not possible to get sufficient levels of the vitamin B complex from an average day-to-day diet (Hence, supplementation!!!). In addition, specific things raise an individual’s daily vitamin B complex necessities. Drinking coffee or booze raises the requirement for the B vitamins. Taking birth control pills, sleep medicines and sulfa drugs build up the requirement for the vitamin B complex group. It’s intriguing to notice a not enough vitamin B complex in the dietary plan can result in sleeplessness (pay attention my insomniac friends…..), which could lead anybody to request a sleep aid, which raises the significance of the vitamins. Before you reach to get a sleeping pill, you might want to take a look at your diet plan and whether you’re getting sufficient levels of the vitamin B complex group.
I have several favorite but depending on if you like pill or liquid you can choose from either type here. Vitamin B12
I like this one because its liquid, its cherry flavored and its only .41 cents per serving, b12.
Well my friends next time you see me tell me to add the b12 booster to your smoothie but right now its smoothie time and I am about to add my own b12
Fish Ingredients:
2 salmon filets (skin on)
1 tsp coconut sugar (or brown sugar)
1/2 tsp Flavor God “Everything Spicy” seasoning
1 lemon’s worth of zest
Salt & pepper to taste
1-2 Tbsp oil or ghee
Salsa Ingredients:
1 cup chopped mango
1 cup chopped pineapple
1/2 cup chopped avocado
1 jalapeño, seeded and diced small
1/4 cup diced red bell pepper
1/4 cup diced red onion
2 limes, juiced
2-3 Tbsp fresh cilantro, chopped
Directions:
Pat filets dry. Generously sprinkle flesh side with salt, pepper, sugar and Flavor God Everything Spicy seasoning. Gently pat to adhere spices.
Add oil or ghee to a cast iron skillet. Heat to medium. (Oil should start to smoke).
Place salmon filets flesh side down. Cook 2 to 3 minutes – just until salmon is slightly blackened and crispy.
Turn filets over and cook skin side down about 5 minutes, or until salmon is opaque and flakes easily. Avoid overcooking!
ENJOY!
When you stress your body starts to excrete a hormone called cortisol. Cortisol is the hormone produced by the adrenal glands and the levels vary throughout the day.
For example, around 9am cortisol is peaking and begins lowering around 1 to 5pm and already by 11pm it is even lower and this is actually referred to as the circadian rhythm.
This rhythm and level is controlled by different variables like age, stress levels along with some other externalities that control the cycle of cortisol. So depending on these variables you may have your highest levels of stress between 1-4pm and then start cycling down later in the evening. The bad thing is when your levels peak your bloodstream has a lot of cortisol in it and then this increases the oxidative stress and inflammation.
What does this mean to you? Let me tell you…
]]>When you stress your body starts to excrete a hormone called cortisol. Cortisol is the hormone produced by the adrenal glands and the levels vary throughout the day.
For example, around 9am cortisol is peaking and begins lowering around 1 to 5pm and already by 11pm it is even lower and this is actually referred to as the circadian rhythm.
This rhythm and level is controlled by different variables like age, stress levels along with some other externalities that control the cycle of cortisol. So depending on these variables you may have your highest levels of stress between 1-4pm and then start cycling down later in the evening. The bad thing is when your levels peak your bloodstream has a lot of cortisol in it and then this increases the oxidative stress and inflammation.
What does this mean to you? Let me tell you…
Increased FREE RADICALS… free radicals happen in our bodies but as they increase we age faster and increase our chances of our bodies not being able to expel some which could turn into cancerous cells not a chance I would want to take.
Now on the flip side of this coin the result of decreased conversion of glycogen to glucose which bottom line increases our body fat and we waste muscle in this fashion.
Now that we have seen where do not want to go we need to know how can we alter our lives to stay away from these outliers. First, a good balanced diet is always a way to combat almost any health concern. We need to modulate our cortisol levels and we can do this as we stated by our diets, reducing stress and not over training (cortisol is catabolic).
Besides using some of the methods above for modulation the other thing I do is taking properly calculated supplements. I try to include the following foods into my day and if I cannot I supplement via products.
I start my day with some green tea (or ginger tea) which gives me L-teamina then oilseeds in the morning to get my beta-sitosterol, green juice and in my case its the green beast smoothie so I can take in my phosphatidylserine, phytochemicals, magnesium, vit. C among many others. Hibiscus tea because I love the flavor but more so for the functional aspect of getting my phenolic value add.
However, for those that were paying attention inflammation is a big part of this and what I include in my daily regimen for this is some well known anti-inflammatory foods. Now we don’t eat these foods every single day so I supplement with chromium picolinate, vitamin C, L-glutamine which are all scientifically proven to help modulate cortisol levels.
Well my friends time for me to go mix up my green beast!
So Google became famous because of their search engine its just the baddest thing around even businesses when trying to sell and all that stuff they try to rank where, Google. So one of the features of Google is that it has predictive search and when you start typing search terms it starts completing it for you.
Well when you start to type “fit people are” you start to get many different options such as the ones you see in the picture.
So Google became famous because of their search engine its just the baddest thing around even businesses when trying to sell and all that stuff they try to rank where, Google. So one of the features of Google is that it has predictive search and when you start typing search terms it starts completing it for you.
Well when you start to type “fit people are” you start to get many different options such as the ones you see in the picture.
and the list goes on and on….. So I have always been a big proponent about love and accept your body because we need to love our own skin. However, for those of you that know me and where I came from (see here) you know that I loved who I was never had low self-esteem or confidence issues whatsoever.
When I do look back in retrospect I can now honestly say I was making excuses for myself and knew I should be getting healthy like fit people do.
Why? Well for starters my health is a huge concern in the United States because of the food that is made readily available and especially for those that live a busy lifestyle it can be easy to settle for, excuse the language, crap! If you are a busy individual you need this plan.
So if you look at some of those bullets above do you think some of them are true? I can say I am more successful since leaning out and getting abs and I guess it can relate to most business axioms out there take advice from someone that has achieved what you want to achieve. So from that standpoint I am able to help so many people follow down the same path that I took and that is the legacy I want to leave behind, wellness & awareness. #cancervive
I can say I am happier because no longer do I struggle to find cute jeans at the store any longer, now harder to kill um maybe I can run faster and longer now hahaha just kidding no but for real I am kind of fast.
So all Google stuff aside let’s focus on one thing here, HEALTH. It is important and your health is one thing that is in YOUR control so if you can control an outcome to your life why not start? You have to understand you why and have a strong why in order to start.
For me, my why was I wanted to be able to enjoy playing with my kiddos and live long to see their kiddos. So in July of 2013 I started a meal plan of clean eating, chose the right supplements and incorporated a workout regimen.
Perhaps your why is to fit into some jeans you bought last year, fit into that new bikini or just to be able to ween off some medication. We have a customer that lost 22lbs and was taken off her blood pressure medicine, great job Olga!!!
Find out your why, ensure you have clarity and let’s setup an action plan to get this going at Pumpd we will help you change regardless of what you need we can help you with a meal plan (free with supplement stack), supplements and even a workout plan. These are custom tailored to you so its not a cookie cutter plan its time to do what fit people do.
Find out what your daily macro needs, FREE assessment at any of our locations.
Supplementing with a cause,
PS – Smoothie time and it’s a Big Guns with a shot of espresso today!!
]]>Age: 27
Height: 5’4″ – 162 cm
Weight: 120 lbs – 54 kg
From: Venezuela
Michelle Lewin had previously already been in modelling for some years but as she had to stay in shape she was training and becoming a gym junkie like many of us. However, as she was training and eating right her abs started to show so the modelling gigs now were coming from fitness magazines and supplement companies more often. Now if your into the fitness industry and follow some of the top players like Michelle Lewin you now know shes sponsored by Betancourt Nutrition .
So like many people that start getting results her friends started pushing her to give NPC a shot and it started the fire for her new found passion.
]]>Age: 27
Height: 5’4″ – 162 cm
Weight: 120 lbs – 54 kg
From: Venezuela
Michelle Lewin had previously already been in modelling for some years but as she had to stay in shape she was training and becoming a gym junkie like many of us. However, as she was training and eating right her abs started to show so the modelling gigs now were coming from fitness magazines and supplement companies more often. Now if your into the fitness industry and follow some of the top players like Michelle Lewin you now know shes sponsored by Betancourt Nutrition .
So like many people that start getting results her friends started pushing her to give NPC a shot and it started the fire for her new found passion.
Typically looking in the mirror seeing the changes and even the smallest things like seeing a new vein popping up! Progress is what keeps her going which is that fuel for all of us. She also expresses having a lot of female fans pushes her to keep going and motivate other women to follow their fitness goals. Here she directly quotes:
I never thought I would get to that point, especially since I’m an ex Playboy Cover Model. But girls! Thanks! I love you! You’re the best!
Full Routine:
Monday: Back/Biceps
- Chin Ups (Wide Grip) 4×12
- Chin Ups (Normal Grip) 4×10
- Row Machine 4×12
- T-Bar Rows 4×12
- Dumbbell Curls 6×12
- EZ Bar Curls 4×12
- Straight Bar Cable Curls 4×12
Tuesday: Hamstrings/Calves
- Lying Leg Curls 4×12
- Seated Leg Curls 4×12
- Deadlifts 4×10-15
- Seated Calf Raises 8×20
- Standing Calf Raises (Smith Machine) 6×20
Wednesday: Triceps/Shoulders
- Standing Dumbbell Tricep Extensions 6×12
- Skull Crushers EZ Bar 4 X 12
- Rope Overhead Cable Extensions 4×12
- Military Press 4×10
- Dumbbell Shoulder Press 3×10
- Upright Rows with EZ Bar 4×12
- Side Lateral Raises 4×10
Thursday: Rest
- Off
Friday: Legs
- Lunges 4×12
- Good Mornings 6×20
- Leg Press (Single Leg) 4×15 (Each Leg)
- Squats 4×12
Saturday: Abs
- Hanging Knee Raises 4×12
- Crunches 4×20
- Crunch Machine 4×12
- Crunches On Ball 4×20
Sunday: Rest
Off
Sprints – Helps tighten that booty and burns fat at the same time
Lunges – Great exercise to really target my leg muscles
Side Lateral Raises – Boring for some people but I love to train shoulders and I feel that side raises have really helped sculpt my delts
Daily Diet:
Meal 1: Oatmeal with Big Blend from Betancourt Nutrition
Meal 2: Ham with Swedish Crackers (Wasa)
Meal 3: Chicken Breast with Brown Rice
Meal 4: Pork Chops with Salad
Meal 5: Beef with Asparagus & Spinach
Meal 6: Salmon with Broccoli
Meal 7: Casein Protein Shake (Before bed)
I just love to sweat like a maniac. So what ever I feel like: Stair Master, Rollerblading around South Beach Miami or Spinning classes. I keep the intensity high and make sure that I am always pushing my hardest.
Betancourt Nutrition keep stacking up my place with their products, and I have them to thank a lot for the development of my body. I use their Big Blend, Pro Amino, Bullnox and Fulldose.
“Everybody wants to be a bodybuilder, but nobody wants to lift no heavy-ass weights” – Ronnie Coleman
Follow her at one of her social media outlets here:
Smoothie Time! Plus I am PUMPD to try this workout she’s definitely one of my top fave five….
But don’t buy stock in the bro (thanks, Kramer!) just yet. Assuming you aren’t born with a genetic disorder like Klinefelter syndrome that can cause the condition, bra-ready jugs are pretty simple to avoid if you heed the causes. Breast tissue—which both women and men possess—feeds off of estrogen hormones. While women naturally have more estrogen, and men naturally have more androgen hormones, men can easily get their estrogens-to-androgens ratio out of whack. The result: Sprouting boobs faster than your high school’s head cheerleader.
Here, the 8 sneakiest cup-fillers:
1. Abusing Alcohol
Slamming a six-pack of beer every night is bad for more than one’s belly. Alcohol affects the liver’s ability to get rid of excess estrogen. Plus, phytoestrogens (compounds that mimic true estrogen in the body) are present in the hops used to make beer, and in plants involved in the making of alcoholic beverages. And because the liver is largely responsible for metabolizing hormones, a less-than-efficient one can convert many androgens into estrogens, resulting in an exceedingly feminine chest, says Robert D. Galiano, MD, a plastic surgeon at Northwestern Memorial Hospital in Chicago.
2. Taking Steroids
A shrinking scrotum isn’t steroids’ only threat to your manhood. So are “bitch tits,” a name reserved for the breasts men grow after taking anabolic steroids to bulk up. This phenomenon is caused when the body converts the ridiculous amounts of testosterone in steroids into estrogen. About half of his gynecomastia patients are bodybuilders, many of whom either have B and C cup-sized breasts as well as puffy nipples, he says.
3. Gaining Weight
Sure, more fat can put some padding on your chest, but it can also throw your muscle-to-fat ratio out of whack. “As your ratio of fatty tissue to lean tissue raises, the body produces more estrogen hormones and less androgen hormones,” Galiano says. The result: real-live boobage. No wonder it’s so hard to find a date while sporting a (non-silicon-induced) 32DD-sized chest.
4. Going on Deprivation Diets
Deprive yourself of adequate nutrition and your testosterone levels will drop. Your estrogen levels, not so much. While some men develop breasts during times in which they are skimping on food, others don’t grow breasts until their nutrition levels and food intake return to normal. Commonly referred to as “refeeding gynecomastia,” the phenomena was first noted in 1945 in the Journal of the American Medical Association, when men liberated from World War II prison camps grew breast tissue within a few weeks of resuming an adequate diet.
]]>But don’t buy stock in the bro (thanks, Kramer!) just yet. Assuming you aren’t born with a genetic disorder like Klinefelter syndrome that can cause the condition, bra-ready jugs are pretty simple to avoid if you heed the causes. Breast tissue—which both women and men possess—feeds off of estrogen hormones. While women naturally have more estrogen, and men naturally have more androgen hormones, men can easily get their estrogens-to-androgens ratio out of whack. The result: Sprouting boobs faster than your high school’s head cheerleader.
Here, the 8 sneakiest cup-fillers:
1. Abusing Alcohol
Slamming a six-pack of beer every night is bad for more than one’s belly. Alcohol affects the liver’s ability to get rid of excess estrogen. Plus, phytoestrogens (compounds that mimic true estrogen in the body) are present in the hops used to make beer, and in plants involved in the making of alcoholic beverages. And because the liver is largely responsible for metabolizing hormones, a less-than-efficient one can convert many androgens into estrogens, resulting in an exceedingly feminine chest, says Robert D. Galiano, MD, a plastic surgeon at Northwestern Memorial Hospital in Chicago.
2. Taking Steroids
A shrinking scrotum isn’t steroids’ only threat to your manhood. So are “bitch tits,” a name reserved for the breasts men grow after taking anabolic steroids to bulk up. This phenomenon is caused when the body converts the ridiculous amounts of testosterone in steroids into estrogen. About half of his gynecomastia patients are bodybuilders, many of whom either have B and C cup-sized breasts as well as puffy nipples, he says.
3. Gaining Weight
Sure, more fat can put some padding on your chest, but it can also throw your muscle-to-fat ratio out of whack. “As your ratio of fatty tissue to lean tissue raises, the body produces more estrogen hormones and less androgen hormones,” Galiano says. The result: real-live boobage. No wonder it’s so hard to find a date while sporting a (non-silicon-induced) 32DD-sized chest.
4. Going on Deprivation Diets
Deprive yourself of adequate nutrition and your testosterone levels will drop. Your estrogen levels, not so much. While some men develop breasts during times in which they are skimping on food, others don’t grow breasts until their nutrition levels and food intake return to normal. Commonly referred to as “refeeding gynecomastia,” the phenomena was first noted in 1945 in the Journal of the American Medical Association, when men liberated from World War II prison camps grew breast tissue within a few weeks of resuming an adequate diet.
5. Taking certain medications
Check your medicine cabinet? Medications are to blame for a quarter of all cases of man boobs, according to research published in the New England Journal of Medicine. More than two-dozen prescription drugs have estrogen-like properties, raise levels of estrogen directly, or include androgen hormones that can be converted into estrogen, says Galiano. These include commonly prescribed medications such as amphetamines, antidepressants, blood pressure drugs, and antibiotics. But chances are your doctor hasn’t told you about their super un-sexy side effect. Ask your doctor if your medication can cause gynecomastia before it can get out of hand.
6. Smoking Cigarettes
Need another reason to trash the cigs? Let’s try this: “Cancers can produce hormones for their own benefit and growth, which can result in hormone imbalances and in turn make breasts grow,” Galiano says. While gynecomastia can occur as a result of various forms of cancer (including testicular cancer), lung cancer is among the most common reasons for cancer-related breast growth—and is also, of course, one of most preventable forms of cancer.
7. Using Herbal Products
A 2007 study in the New England Journal of Medicine found that when applied topically, tea tree oil and lavender oil—common ingredients in shampoos, lotions, and soaps—can cause gynecomastia. The pure oils mimic estrogen activity and dull the effects of androgen hormones in the body, according to study researchers. So before you start lathering up with your girlfriend’s shampoo, check its label.
8. Getting high
It doesn’t matter if pot is legal in your state, marijuana is still a no-no… at least as far as your chest is concerned. Abusing weed (as well as heroine, amphetamines, and methadone) can cause increased amounts of breast tissue in men, according to the National Institutes of Health. While the exact mechanism isn’t known, studies suggest that marijuana depresses testosterone levels for up to 24 hours.
If your estrogen prone come on in so we can assess and boost your testosterone levels and zap out estrogen.
]]>Wow so were just a little over a week away from Valentines how time is just passing by. Well I wanted to throw out a couple of ideas out there so we can keep it fun but light as possible for this romantic holiday!
I have gotten some requests for this and love when I get requests from the ladies I want to help you steer clear of going to deep down the wrong path.
When you try some of these recipes hashtag them with pumpdnutrition so I can see them on our Instagram.
No matter what your plans are either a cozy night with a loved one or with the kids showing them how to celebrate this holiday it’s time we reward ourselves but enjoying this night is a must!
For all you single gals out there, go out there an have fun with your friends just make these on the weekend. Maybe if you do meet someone then you have someone you can try these recipes on.
Here are some of my favorites, Enjoy…
This desert is so simple, light and will make a huge impression with its beautiful presentation.
Simple Ingredients List
]]>Wow so were just a little over a week away from Valentines how time is just passing by. Well I wanted to throw out a couple of ideas out there so we can keep it fun but light as possible for this romantic holiday!
I have gotten some requests for this and love when I get requests from the ladies I want to help you steer clear of going to deep down the wrong path.
When you try some of these recipes hashtag them with pumpdnutrition so I can see them on our Instagram.
No matter what your plans are either a cozy night with a loved one or with the kids showing them how to celebrate this holiday it’s time we reward ourselves but enjoying this night is a must!
For all you single gals out there, go out there an have fun with your friends just make these on the weekend. Maybe if you do meet someone then you have someone you can try these recipes on.
Here are some of my favorites, Enjoy…
This desert is so simple, light and will make a huge impression with its beautiful presentation.
Simple Ingredients List
Ok for those on IIFYM and your playing with extra macros you could fill the cups with frozen yogurt I have done that on occasion. Place on a plate in the refrigerator or freezer for 30 minutes and allow the chocolate to harden.
Ingredients
Directions
So simple the picture is self explanatory and did a simple one for the non cooks out there.
Once it comes out I sprinkle a tad of the Rule 1 Chocolate Whey Blend protein on top of it and wait to serve (sprinkle either chocolate or vanilla protein).
Since it’s a romantic holiday add a glass of bubbly and your all set.
Short on your chocolate or vanilla protein? OK it’s only Thursday grab yours at your local Pumpd Nutrition find a location here!
Smoothie time my friends!
The human body produces digestive acid that has often been considered as a by-product of metabolism. Most of the acid is excreted through urine. Some of it is also lost when you perspire. However, your body will have to retain some amount of it. This is exactly where alkaline water comes in.
Many of us these days love to complain about our metabolic system. We often envy women who eat as much as they like and never put on weight. If you are someone who feels exactly like this, then you have some good news. Alkaline water effectively helps you boost metabolism. It is better than plain water and aids in the absorption of nutrients quickly.
With Alkaline water, you can also build healthy and lean muscles. Alkaline water preserves the muscle mass and protects you from dangerous diseases such as renal failure and obstructive lung disease. If you know someone who is old, please tell them to add more alkaline water to their diet. It could be a life changing experience for them.
Signs of aging start to appear even when you are in your late 20s. This is primarily because of bad weather and harsh climate. This is why it is very important to moisturize your skin daily. Ensure you eat healthy and drink plenty of alkaline water. It not only helps moisturize the skin, but also acts as an antioxidant and damages the free radicals.
]]>The human body produces digestive acid that has often been considered as a by-product of metabolism. Most of the acid is excreted through urine. Some of it is also lost when you perspire. However, your body will have to retain some amount of it. This is exactly where alkaline water comes in.
Many of us these days love to complain about our metabolic system. We often envy women who eat as much as they like and never put on weight. If you are someone who feels exactly like this, then you have some good news. Alkaline water effectively helps you boost metabolism. It is better than plain water and aids in the absorption of nutrients quickly.
With Alkaline water, you can also build healthy and lean muscles. Alkaline water preserves the muscle mass and protects you from dangerous diseases such as renal failure and obstructive lung disease. If you know someone who is old, please tell them to add more alkaline water to their diet. It could be a life changing experience for them.
Signs of aging start to appear even when you are in your late 20s. This is primarily because of bad weather and harsh climate. This is why it is very important to moisturize your skin daily. Ensure you eat healthy and drink plenty of alkaline water. It not only helps moisturize the skin, but also acts as an antioxidant and damages the free radicals.
Alkaline water is also known as an energy booster. It prevents lethargy, recharges your body and ensures your energy levels last longer! Always remember to drink a glass of alkaline water the first thing in the morning. Also, carry a water bottle with you. You are bound to feel the difference.
Alkaline water can also detoxify your body. It contains antioxidants in abundance, restores your balance, and increases the level of oxygen that is delivered to the cells. If you mix it with green drinks, the effectiveness will multiply.
Alkaline water contains ionized calcium that is great for your heart and treats high blood pressure levels too. Also, remember to drink a lot of herbal tea (Oolong is my favorite!) in order to get similar results.
Constipation has various symptoms like vomiting, abdominal pain, difficulty in bowel movements and a sense of incomplete bowel movements. A simple solution to this problem is alkaline water. Drinking this on a regular basis not just controls constipation, but also prevents diabetes and diarrhea as well. Drink a cup of warm alkaline water every night before going to sleep. You will feel the difference soon.
With alkaline water, you can also boost blood circulation. It also reduces the building up of plaque in the arteries.
If you are worried about rising cholesterol levels, you sure do need some alkaline or ionized water. It will reduce high levels of cholesterol and allow cholesterol absorbing fiber to flow continuously through the body.
A smart and healthy way to shed the pounds in the upcoming summer season is to drink a lot of alkaline water. It has been recommended in most diet plans. To boost your weight loss and maximize the results, make sure you drink 16 ounces of alkaline water daily.
Do you drink alkaline water regularly? Have you reaped these wonderful alkaline water benefits? Let us know your experiences in the comment box given below. We would love to hear from you!
]]>What are some solutions you can use to shed unwanted seasonal weight gain? Here are four suggestions you might consider this summer.
Let us know if you need a Pumpd Nutrition approved coach to help you through your challenge if your in need of a coach.
How do you plan to beat your average holiday weight gain for 2017? Tell us your weight loss plan in the comments.
]]>
We rarely think about health – until there is a problem. This is especially true with our digestive health, which is unfortunate, as a healthy digestive system is vital for good health. The series of organs from mouth to colon are responsible for the proper digestion and absorption of nutrients and the elimination of waste products and toxins from our bodies.
The center of this digestive system, the gut, includes the stomach and intestines and is home to millions (nearly 3 pounds) of “good” bacteria that are responsible for digesting your food, producing vitamins, regulating hormones, and excreting toxins. Good digestive health begins with supporting these beneficial bacteria and helping them do their job.
You can support your healthy digestion and maintain balance by:
Let’s look at each of the four supplements individually:
Your Friends,
Few dietary supplements have undergone the amount of study and research as fish oil, dating back to the original Greenland Eskimos and their exceptional heart health and absence of arthritis that started the fish oil craze. There are many benefits of supplementing your diet with fish oil including:
As research continues, the list of benefits of fish oil supplementation grows. The omega-3 fatty acids have been credited with decreasing your risk of heart disease and stroke, reducing the symptoms of depression, lowering blood pressure, and reducing joint pain associated with arthritis.
We may not talk about it much but if your not aware Pumpd Nutrition has a powerful mission and if you haven’t seen it take a look here.
So feel good when you shop with ANY location of Pumpd Nutrition because we are supplements with a cause.
These are 6 different ways people are recognizing breast cancer awareness that will make you smile.
1. Check Your Puppies!
Arguably the best thing on the internet, these pups are bringing attention to breast cancer prevention, thanks to the UK edition of Cosmopolitan and London-based self-examination advocate organization CoppaFeel!. It might seem silly, but their heads (er…hands?) are in the right place: Each month, Cosmo’s Facebook and Twitter followers are reminded to conduct their monthly breast exam with a photo of cute puppies in a bra. Cute animals AND breast health? We’re into it.
]]>We may not talk about it much but if your not aware Pumpd Nutrition has a powerful mission and if you haven’t seen it take a look here.
So feel good when you shop with ANY location of Pumpd Nutrition because we are supplements with a cause.
These are 6 different ways people are recognizing breast cancer awareness that will make you smile.
1. Check Your Puppies!
Arguably the best thing on the internet, these pups are bringing attention to breast cancer prevention, thanks to the UK edition of Cosmopolitan and London-based self-examination advocate organization CoppaFeel!. It might seem silly, but their heads (er…hands?) are in the right place: Each month, Cosmo’s Facebook and Twitter followers are reminded to conduct their monthly breast exam with a photo of cute puppies in a bra. Cute animals AND breast health? We’re into it.
2. #itouchmyselfproject
This a cappella take on The Divinyls’ 1990 classic anthem “I Touch Myself” will give you chills. After realizing her diagnosis was terminal, frontwoman Chrissy Amphlett thought this girl-power classic should be repurposed to encourage women to check their bodies for cancer. After her death in April 2013, Australian advocacy group Cancer Council New South Wales collaborated with a local group of singers to recreate this song as a means for self-examination advocacy.
3. Standup (Literally) for Awareness
We were already big fans of comedian Tig Notaro, but the way she announced her breast cancer diagnosis threw her into uncharted onstage territory. The set, which is now available on iTunes, got rave reviews for bringing a touch of humor to a very unfunny topic. From Entertainment Weekly: “…Funny, sensitive, and with a firm grasp on the fundamental absurdity of life.” Not many people can turn tragedy into touching standup, but Tig Notaro definitely succeeded.
4. Turning Lemons into (Actual) Lemonade
What’s the only thing more refreshing than a tall glass of chilled sweetness? One served with a side of compassion. Two Texas girls took their end-of-summer lemonade stand to philanthropic heights when they used the classic kid entrepreneur model to raise funds for a local organization dedicated to helping breast cancer patients. The girls put a creative touch on the summer classic — offering customers the choice of pink lemonade (and cupcakes) to help raise awareness for the cause. How sweet is that?!
5. Stiletto Stampede
Race for the Cure events will happen in 150 cities around the world this year alone. But organizers in Austin, Texas, really kick it up a notch with “Stiletto Stampede,” their take on the annual fund-race. Now in its sixth year, participants make the 100-yard dash in high heels to help women and men better understand breast cancer and breast health.
6. Cookies for the Cause
We love these “mammo-graham” cookies from blogger Wendy Thomas. Here’s the recipe so you can make your own and spread awareness among your family and friends (or even the office!)
Mammo-Graham Marzipan Recipe
What you’ll need:
To make the ones pictured above, Wendy used one roll of the marzipan cut into 13 pieces and warmed in the microwave for about 10 seconds. Then she says to “roll each section into a ball, and squish while molding it until you have a flat section for between the graham crackers and a bulging section that sticks out. ‘Glue’ the marzipan to the graham crackers with some frosting and then use the gel frosting to make the nipple.”
]]>To continue to grow, your muscles need to be challenged in different ways. One way to vary the stimulus you place on a muscle is to change the “lifting tempo,” or the speed with which you do a rep. You’re probably familiar with super-slow training where you reduce the speed or tempo of a rep to maximize the time the muscle is under tension. At the other end of the spectrum, you can increase the speed and make the movement faster and more explosive, thereby stimulating the muscle in a different way. What role does rep speed play in muscle gains and is one rep speed more effective than another?
What Rep Tempo is Best for Strength and Muscle Hypertrophy?
According to one small study, fast rep speeds may be more effective for building strength than slow reps. In this study a group of young males did 4 sets of bench press, completing 12 reps with each set. One group used a fast rep tempo, completing each rep in 1.5 seconds, while the other used a slow rep speed, finishing a rep in 6 seconds. At the completion of the study, researchers measured one-rep max on the bench press exercise and compared them to values measured before training. How did they fare? Participants who used a fast rep tempo experienced greater strength gains than those who used a slow one – not surprising since a fast rep tempo maximizes recruitment of fast-twitch fibers, those optimized for strength and power.
What about muscle hypertrophy? What’s most important for muscle growth is exposing muscles to progressive overload AND maximizing time under tension. With high-velocity reps, your muscles spend less total time under tension compared to when you slow down the speed of your reps. Because you’re moving the weight quickly and using more momentum, you can use more resistance. This is beneficial for developing strength, but it also comes with a price – less time under tension due to the speed of the movement. For this reason, a fast rep speed works well for developing strength and for increasing power – but slow rep speeds are better for muscle hypertrophy.
Varying the Rep Speed
As you might have guessed, there isn’t a right or wrong rep speed. The rep speed you use will depend upon your short-term and long-term goals. If your primary goal is to become stronger, become more powerful or improve your performance in sports that involve power, fast rep speeds will help you accomplish that. If muscle hypertrophy is your main goal, average rep speed and super-slow training maximizes the time your muscles spend under tension, giving your muscles a strong stimulus to grow. Fortunately, you don’t have to choose between the two. Alternating rep speeds, by doing slow reps during one training cycle and fast, explosive reps during another cycle, will help you avoid a plateau.
To continue to grow, your muscles need to be challenged in different ways. One way to vary the stimulus you place on a muscle is to change the “lifting tempo,” or the speed with which you do a rep. You’re probably familiar with super-slow training where you reduce the speed or tempo of a rep to maximize the time the muscle is under tension. At the other end of the spectrum, you can increase the speed and make the movement faster and more explosive, thereby stimulating the muscle in a different way. What role does rep speed play in muscle gains and is one rep speed more effective than another?
What Rep Tempo is Best for Strength and Muscle Hypertrophy?
According to one small study, fast rep speeds may be more effective for building strength than slow reps. In this study a group of young males did 4 sets of bench press, completing 12 reps with each set. One group used a fast rep tempo, completing each rep in 1.5 seconds, while the other used a slow rep speed, finishing a rep in 6 seconds. At the completion of the study, researchers measured one-rep max on the bench press exercise and compared them to values measured before training. How did they fare? Participants who used a fast rep tempo experienced greater strength gains than those who used a slow one – not surprising since a fast rep tempo maximizes recruitment of fast-twitch fibers, those optimized for strength and power.
What about muscle hypertrophy? What’s most important for muscle growth is exposing muscles to progressive overload AND maximizing time under tension. With high-velocity reps, your muscles spend less total time under tension compared to when you slow down the speed of your reps. Because you’re moving the weight quickly and using more momentum, you can use more resistance. This is beneficial for developing strength, but it also comes with a price – less time under tension due to the speed of the movement. For this reason, a fast rep speed works well for developing strength and for increasing power – but slow rep speeds are better for muscle hypertrophy.
Varying the Rep Speed
As you might have guessed, there isn’t a right or wrong rep speed. The rep speed you use will depend upon your short-term and long-term goals. If your primary goal is to become stronger, become more powerful or improve your performance in sports that involve power, fast rep speeds will help you accomplish that. If muscle hypertrophy is your main goal, average rep speed and super-slow training maximizes the time your muscles spend under tension, giving your muscles a strong stimulus to grow. Fortunately, you don’t have to choose between the two. Alternating rep speeds, by doing slow reps during one training cycle and fast, explosive reps during another cycle, will help you avoid a plateau.
One disadvantage of fast rep speeds is it’s easy to get sloppy and completely lose your form when you’re using momentum. The risk for injury is also greater. When you slow down the speed of your reps, you eliminate most of the momentum and force your muscles to do all the work.
Why Fast Reps Should Make Up a Portion of Your Training
With so much focus on losing muscle strength and mass as we age, it’s easy to forget that we also lose power. Research shows lower limb strength declines by between 1 and 2% per year of life between the ages of 65 and 89, while lower limb power declines by 3.5% per year. Plus, experts now point out that it’s loss of power capability, even more than strength, that causes people to become less functional with age.
How do strength and power differ? Strength refers to how much force you can generate without regard to speed, whereas power equates with how much force you can generate in a given amount of time. One-rep max for squats is a good indicator of lower body strength, but power capabilities are better measured by jump squat performance.
It’s not hard to see why power capabilities are so important for functionality. Getting up from a chair takes lower body strength, but it takes power too. As older adults lose power, tasks like climbing stairs and getting up from a chair become more difficult, leading to loss of functionality and a greater risk for falling. Even if you aren’t older, developing power helps performance in a variety of sports, including volleyball, soccer and basketball.
If you think about it, power is more applicable to everyday life than strength. Unlike a power lifter who has unlimited time to lift a heavy weight, in sports, a time element is involved, and strength and speed both matter. Strength training increases the total amount of force your muscles produce, while power training, using fast rep tempos, increases the rate or speed at which you can produce that force.
Building Power
It’s clear that power development and preservation are important at all stages of life, but fast rep weight training isn’t the only way to boost power capabilities. Plyometric drills that involve explosive movements like jump squats, tuck jumps, burpees, box jumps and hops help to enhance power as do activities like sprinting and ballistic medicine ball throws. These activities should be part of an overall strength and conditioning program designed to improve athletic performance and enhance functional capabilities.
The Bottom Line
Average rep speeds, slow reps and fast reps all have their place in a resistance training program. Your muscles will benefit most from a variety of rep tempos rather than being subjected to the same rep speed every time you train. Slow training, using slow rep speeds, may be the most advantageous for hypertrophy, but fast and explosive rep speeds are most effective for developing power and strength. Consider your goals when planning your routine, but make sure you’re varying the tempo of your reps.
See ya,
Ingredients:
6 jalapeños
1 tablespoon Flavor God Taco Tuesday
1/2 cup soft cream cheese
1/3 cup shredded cheddar cheese
1/3 cup panko bread crumbs
Directions:
Preheat oven to 400ºF.
Slice the jalapeño peppers in half, length wise. Use a knife to remove the seeds.
Place the jalapeños on a baking sheet and bake in the oven for 7 minutes.
Remove jalapeño halves from oven and set aside to cool.
In a small bowl combine Flavor God, cheddar cheese and breadcrumbs.
Add cream cheese to each half, then top with Flavor God/cheddar/bread crumb mixture.
Place back in the oven for 20 minutes, or until the tops are crispy brown. Serve hot and enjoy!
And Enjoy!
Ingredients:
3/4 cup paleo mayo
1 tbsp. Flavor God Cajun or spicy everything
1 tbsp Sriracha sauce
1 tbsp lemon juice
1/2 tbsp parsley, chopped fine
1 tsp horseradish, grated
1/4 tsp Worcestershire sauce
My Sandwich Consists of:
Pastrami
Sauerkraut
Russian sauce (Ingredients Above)
Brioche Bun
Chicken Patty
Parsley
The chicken patty is ground chicken breast, Flavor God seasoning, parsley, and carrot, then pan seared in a pan on the stove!
ENJOY!
]]>(my kiddos new camera skills are coming in handy)
They’ve put me on a serious protein pancake kick, as you can probably tell from all the protein pancake SnapChats I’ve been posting lately.
They’ve become my go to treat (especially that chocolate one)– I do not even use syrup because they taste like brownies LITERALLY. For those sensitive to lactose there is good news, and though the mix also contains dairy, it is low-lactose! Win!
These pancakes don’t taste like typical protein pancakes at all, in the best possible way! They are just like normal pancakes actually, in everything from taste to texture. They are the perfect amount of sweet and aren’t grainy in the least.
So filling. So scrumptious. So perfect for any part of your morning!
In the past few months, I’ve seen Flavor God plastered over just about every social media platform. Flavor God is a spice company that is catered to vegans, paleo-dieters, and fitspo go-ers alike. The seasoning company boasts that it has minimal sodium, all natural ingredients, is gluten free, and vegan.
Every Instagram body builder, has been posting pictures using Flavor God. Just about anyone who hashtags #fitlife and #fitfam uses Flavor God.
I eat well balanced for the most part, and like anyone who eats healthy, I constantly run into the “How many different ways can you cook chicken” problem. Flavor God seemed to be the answer to my prayers. An easy, and more importantly, healthy way to spice up my chicken, turkey, and fish.
I was extremely skeptical, because the majority of the supplement and fitness industry is complete hype, packaged as a miracle drug. But, I decided to give it a try out of sheer curiosity.
The price point definitely sold me on trying it. I got hyped on receiving my order, so I followed Flavor God on Instagram. HUGE mistake.
I tried my meal prep with JUST Flavor God as seasonings, each chicken a different flavor, and let my chicken marinate in lemon juice before cooking. I couldn’t wait to finally have a taste from the “Flavor Gods.”
Flavor God should be called Holy Grail. My chicken tasted like it was “Forged in the Heavens by the Guardians of Flavor,” sent to the humans as a homage to the power of the Taste Bud Gods. It tasted amazing!!!!! To date my favorite one is the Garlic Lovers and the Everything Seasoning for sure.
I don’t know if it’s the sodium, or the ingredients of the seasonings, but Flavor God just does it for me. There is something that makes Flavor God a stand alone, go-to seasoning. It taste as if you took garlic powder, onion powder, black pepper, and added a small amount of cayenne pepper, maybe hit it with a dash of cumin, and topped it off with some oregano. Spectacular!!!
Very impressed to say the least. For the price, you can’t really complain all that much, but I guess it’s true that you get what you pay for and as you see below for this 5 oz bottle the servings is a little over 200 per bottle.
]]>Hi Pumpd Army!
Most think I eat Mexican food all the time but in reality I almost never eat it. However, with clean recipes like this which fit into the bodybuilders lifestyle its game on!
Luckily I figured out a way to make the burrito bowl a healthier version so now I don’t have to continue day dreaming of a Chipotle burrito bowl!
I will be honest if I could eat traditional Mexican food more often I would but as the saying goes…The taste of being fit lasts much longer than the taste of fatty meal so stick with me.
Back to the recipe here now guys, between me being at the store and obsessing and coming up with new and fresh ways to eat I have become an expert at lighting up my favorite Mexican dish. I have been on a quinoa kick lately, and I LOVE it! It’s a great substitute for rice, and frankly it tastes better.
So to make it even cleaner than a normal rice based burrito bowl, I would substitute quinoa. What’s better than a great looking, nutrient dense, protein and fiber loaded bowl of Mexican deliciousness? Not much when it comes to an evening that still needs time for a good gym session so time is a factor!
This is an easy dinner with so much nutrition (Pumpd Nutrition baby)! Lean chicken breast, black beans, corn, quinoa, avocado — a little cheese (calm down just a little)… Yup you heard right, the works! If you have been keeping up with your meal prep you probably already have some cooked chicken available and grab some quinoa because this will be a fast and easy dinner to crush out.
I typically serve this with lime vinaigrette on the side and just a squeeze of lime and some sea salt and cumin (latin flavor) to save on the calories.
For those of you that are vegan just cut the chicken and viola (feel free to add double the beans for more protein in that case)
If you make this please leave me some feedback curious to gather some thoughts, and enjoy!
Hi Pumpd Army!
Most think I eat Mexican food all the time but in reality I almost never eat it. However, with clean recipes like this which fit into the bodybuilders lifestyle its game on!
Luckily I figured out a way to make the burrito bowl a healthier version so now I don’t have to continue day dreaming of a Chipotle burrito bowl!
I will be honest if I could eat traditional Mexican food more often I would but as the saying goes…The taste of being fit lasts much longer than the taste of fatty meal so stick with me.
Back to the recipe here now guys, between me being at the store and obsessing and coming up with new and fresh ways to eat I have become an expert at lighting up my favorite Mexican dish. I have been on a quinoa kick lately, and I LOVE it! It’s a great substitute for rice, and frankly it tastes better.
So to make it even cleaner than a normal rice based burrito bowl, I would substitute quinoa. What’s better than a great looking, nutrient dense, protein and fiber loaded bowl of Mexican deliciousness? Not much when it comes to an evening that still needs time for a good gym session so time is a factor!
This is an easy dinner with so much nutrition (Pumpd Nutrition baby)! Lean chicken breast, black beans, corn, quinoa, avocado — a little cheese (calm down just a little)… Yup you heard right, the works! If you have been keeping up with your meal prep you probably already have some cooked chicken available and grab some quinoa because this will be a fast and easy dinner to crush out.
I typically serve this with lime vinaigrette on the side and just a squeeze of lime and some sea salt and cumin (latin flavor) to save on the calories.
For those of you that are vegan just cut the chicken and viola (feel free to add double the beans for more protein in that case)
If you make this please leave me some feedback curious to gather some thoughts, and enjoy!
Nutrition Facts: per serving: 290 calories, 8g fat, 312mg sodium, 31.5g carbs, 6g fiber, 4.5g sugars, 25.5g protein
Ingredients:
12 oz. shredded chicken breast
2 cups quinoa
1 green bell pepper, (remove seeds and chop up)
1 red bell pepper, (remove seeds and chop up)
3/4 cup chopped onion
1/2 cup frozen corn, thawed
1/2 cup canned black beans, (make sure to drain and rinse – I prefer to cook mine)
1/2 chopped tomatoes (I seed mine)
2 tbsp. chopped fresh cilantro
1/4 cup lime juice
2 tsp. olive oil
1/4 tsp. cumin
1/8 tsp. chili powder
1/8 tsp. salt
5 tbsp. shredded reduced-fat Mexican blend cheese
2 oz. chopped avocado
Spray you non-stick spay in your pan, cook bell pepper and onion until softened, about 6 – 8 mins. Then, add corn, black beans, and tomatoes and cook until warm, about another 2 – 3 minutes. Move to a large bowl.
Add your shredded chicken, quinoa, and cilantro. Now, mix well.
In another separate bowl, whisk together lime juice, olive oil, cumin, chili powder, and salt (don’t laugh but I’ve used the blender bottle at times to do this). Now throw this in other bowl to to your liking.
Top each serving with 1 good sized pinch of cheese in a microwave safe bowl. Place in the microwave for roughly 25-35 seconds depends on power of your microwave or until cheese is melted. Throw a dollop of avocado for your healthy fat and viola! ENJOY!!!
Until next time! Make sure to leave your comments would love to hear how it comes out for many of you! Also enter your email to the right so you can join our mailing lists were sending out bonuses periodically now!