Should I Take Casein Or Whey Protein? Trying to decide on which proteins to use at what times and for what reasons can be a mind-numbing process. It is my hopes that this article can shed some light on the subject. There are basically two major proteins in the bodybuilder's arsenal. Those being casein and whey. The purpose of this article series is to give you an in-depth look at the properties of each of these proteins, explain what it all means and why it is important to you. The Myths So, you've got a choice. Well, I am sorry to say that those people are just plain wrong. To truly get the most from your protein supplementation, you will need to utilize both types of protein in your repertoire of supplements. The Facts Whey Whey is a by-product of cheese production. Fast refers to the amount of time it takes to be fully metabolized. The two dominant pathways here are the creation of a new protein from the individual amino acids or oxidation into urea and possibly glucose. This is a good thing! Casein But, here is the kicker.
Diet: Weight Loss and Metabolism The last time it happened, it was the girl who cuts my hair. "So, what kind of diet are you on?" she asked. Since I'm a nutritional biochemist, it's a question I'm used to. My instinct was to skip the scientific details, spit out a four-word answer, and hope she'd move on to the neck shaving. There are plenty of experts who claim that all that matters is the number of calories you eat: If you want to lose weight, eat fewer calories than you burn. Case in point: carbohydrates. But here's what's surprising: High-sugar carbohydrates aren't always bad. Lose weight around the clock with The 8-Hour Diet! Time Zone 1: Right after You Wake In a study of 2,831 people, researchers at Harvard University found that those who ate breakfast every day were 44 percent less likely to be overweight and 41 percent less likely to suffer from insulin resistance—a precursor to diabetes—than those who had no a.m. meal. Time Zone 2: Every 3 Hours after Breakfast Time Zone 3: After Your Workout 1. 2.
The Best Of The Best: Here Are 20 Gems Of Wisdom You Need To Know Think of this list as the Academy Awards of getting bigger, stronger and leaner: It’s a collection of tips that represent total domination in the gym. Each “best” selection was chosen based on either bona fide scientific data, overwhelming anecdotal evidence by hardcore gym rats around the world or both. Looking for the best way to add thickness to your arms, carve out a six-pack or throw around more weight than you ever have? You’ll find the answer here. 1) Best For Big Biceps: Barbell Curl While variety is key to developing well-balanced arms, we suggest you stick mainly with straight barbell curls and use the EZ-bar just once in a while for a change. More weight used means greater muscle-fiber stimulation and growth potential. 2) Best For Overall Chest Mass: Dumbbell Bench Press 3) Best For Deltoid Development: Dumbbell Overhead Press 4) Best For Building Triceps: Dips Pushdowns might be your favorite triceps movement, but when was the last time you did dips? Sample HIIT workout to try: 1.
7 Things I Wish I Knew When I Started Running Hindsight is 20/20. As I look back on nearly 13 years of competitive racing, I want to change a lot of my past training. I made a lot of mistakes – small decisions that resulted in an injury, a poor race, or missing half a year of running. Many of my injuries can be attributed to impatience and a feeling of invincibility. No longer. I want you to learn from my mistakes so you can be the best runner possible. Success in Distance Running Takes Time A lot of time. One of my previous problems is that I jumped from 40 miles per week to 70 in three months. Runners Don’t Just Run I used to think I only needed running to be fast. Being athletically well-rounded and coordinated helps you prevent injuries and run more efficiently, which corresponds to long-term consistent training. Do the Little Things If you need to be nudged in the right direction, then here we go: buy a foam roller, consider a personalized training plan, or bet a friend that you’ll stick to your program. Run in Less Shoe
Power Up Your Pull-Ups - Anabolicminds.com by Ben Bruno T-Nation Pull-ups are to workout routines like vegetables are to nutrition. We all know we should eat lots of fresh vegetables, but how many of us actually do? The same goes for pull-ups. It's an exercise that should be in any training program, regardless of whether the goal is strength or physique oriented. According to strength coach Mike Boyle, lifters should be able to do pull-ups with as much weight (including bodyweight) as they can bench press, meaning that a 200-pound guy that bench presses 300 pounds should be able to do a pull-up with 100 pounds added. In my opinion, a 1:1 pull-up to bench press ratio should be the minimum. Sadly, I rarely see that happening, and considering pull-ups have been removed from most middle school physical education curriculums – because so few kids can even do them – it's doubtful that we have a generation of kick-ass "pull-uppers" on the horizon. Once you've established a solid strength base, it's time to take it up a notch. Hands Free
TRAINING: 20 Rules To A Better Physique 1. Use compound lifts: Utilizing multi-joint movements such as bench presses, pull-ups, rows, shoulder presses, squats and leg presses in your routines will ensure you are hitting more than one muscle with maximum weight. This will help you become efficient in the gym. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15. 16. 17. 18. 19. 20. Written by : Brad Borland, MA, CSCS Photography credit: Alpha Design Photography