So you lift weights?

This post is for those young men out there who want to be buff… whether you’re an athlete in training or a gym rat who wants sick abs and big arms. Lifting weights and working out your muscles is necessary to make them grow, but the foods listed below are perfect “ingredients” for human muscle. Put these in your belly, then lift weights, and watch your biceps grow.

1. Eggs. Eggs are the perfect protein. The protein in eggs has the highest biological value of any food, including beef. Biological value is a measure of how well a food supports your body’s protein needs. Make sure you eat the yolk too. In addition to protein, the yolk contains vitamin B12, which is necessary for fat breakdown and muscle contraction. Even though the yolk is high in cholesterol, research has shown that the cholesterol in egg yolks does not turn into serum cholesterol, and therefore does not increase your risk of heart disease. 
2. Almonds. Almonds are like medicine for your muscle. They are the best sources of the most absorbable form of vitamin E, alpha-tocopherol vitamin E. Vitamin E is important because it is a potent antioxidant that can help prevent free-radical damage after heavy workouts. The more vitamin E in your body, the faster your muscles will recover from a workout and start growing. A handful or 2 of almonds a day should be enough.
3. Salmon. This fish is swimming with high-quality protein and omega-3 fatty acids. To build muscle, you need to store new protein faster than your body breaks down the old stuff. Omega-3’s can help decrease muscle-protein breakdown after your workout and improve recovery. It can also help reduce your risk of heart disease and diabetes.
4. Yogurt. Yogurt is the perfect work out food because it is an ideal combination of protein and carbohydrates for exercise recovery and muscle growth. Buy the variety with fruit on the bottom or add your own fresh fruit. The extra carbohydrates from the fruit will increase your blood insulin levels, which will reduce post-exercise protein breakdown.
5. Beef. Beef is a major source of iron and zinc, which are 2 nutrients crucial in muscle building. It’s also the #1 source of creatine with 2 grams in every 16 ounces. Creatine is your body’s energy supply for pumping iron and anaerobic exercise.
6. Olive Oil. The monounsaturated fat in olive oil can act as an anti-catabolic nutrient, or a nutrient that prevents muscle breakdown. It works by lowering levels of a cellular protein called TNF-a, which is a protein linked with muscle wasting and weakness. Use the extra-virgin variety because it has a higher level of vitamin E.
7. Water. Muscle, no matter where it is on the body, is 80% water. Even a small change in hydration status or body water can impair exercise performance and adversely affect recovery. Research has shown that protein synthesis occurs at a higher rate in muscle cells that are well hydrated compared to dehydrated cells. So basically, the more parched you are, the slower your body uses protein to build muscle. A good way to make sure you rehydrate after a work out is to weight yourself before and after each exercise session, then drink 24 ounces of water for every pound lost.
8. Coffee. Drinking coffee a few hours before anaerobic exercise will help you perform longer. Caffeine can directly stimulate the muscles and help you push out 5 more reps or sprint for 10 more seconds.

 

 

Reference: Campbell A. 8 Foods that Pack on Muscle. Men’s Health, 2013. <http://www.menshealth.com/nutrition/muscle-building-foods>.

Stand, don’t sit

 

Too many americans spend most of their day sitting. Whether it’s at a desk doing work or on a couch in front of the TV, it’s time to adjust this part of our lifestyle. An increasing amount of research is showing that the more time you spend sitting, the higher your risk of obesity, heart disease, and diabetes. Even if you set aside an hour or two a day to go to the gym or be active, there is still a danger if you spend the rest of the day sitting.

Even if we’re active at other times of the day, sitting for long stretches of time can be harmful. When we sit, the large postural muscles of your legs and back are not contracting. With fewer muscle contractions, the pancreas will secrete less insulin and it will take longer for sugar to be cleared from your blood. The result is a syrupy blood that is more likely to clog arteries and that takes longer to get oxygen and nutrients to your cells. Just by standing alone, you will burn more calories (maybe even twice as much) than you would while sitting. 

How can we change our lifestyle and prevent obesity, diabetes, and heart disease? Sit less, or break up long stretches of sitting. If you need to sit at a desk during the work day, try to get up at least once every half hour and walk to the bathroom or the water cooler- set a timer for every 30 minutes. Stand up and pace during phone calls or convert your desk into a stand up desk to utilize throughout the day. In general, start to be more conscious of how often you sit, and try to stand instead. You don’t have to run or lift weights to be active and healthy, a simple adjustment to stand instead of sit can help you lead a healthier life.

Walk, Don’t Jog

 

Power walking, or walking at a brisk pace, has been shown to be a better use of your workout time than jogging. You actually use more muscles and burn more calories during a fast walk than a jog because your muscles are working harder to keep you on the ground and still push you forward. Jogging is a fluid, natural body movement. Power walking, or speed walking, is more physically demanding because it requires you to move in an awkward way. Personally, I find power walking less stressful than jogging, and am more likely to do it. It can even be relaxing… I find it’s easy to think and reflect on day to day problems or situations while out walking, thus clearing your head for the rest of the day’s business.

Jumping Rope: Add this to your exercise routine

 

Ten minutes of jumping rope can provide the same calorie burn as 30 minutes of running, and you use all the muscles in your body! It requires some skill and practice to get the most benefit out of this exercise, so here’s some advice a jump rope trainer and olympic wrestler gave Men’s Health Magazine: 

Your weight should be on the balls of your feet with your knees slightly bent. Keep your body upright, eyes front, and elbows close. Make small circles with your wrists and don’t jump more than an inch. 

When you jump, it should be a slight push that comes from the ankles, calves, knees, and hips. Push through the floor with the balls of your feet and point your toes downward as you lift off. Land softly by spreading the impact through your ankles, knees, and hips. Contact with the ground should be as brief as possible, your heels never touching the ground. 

Or try the alternate step: jump with one foot and switch feet with each turn of the rope. Continue alternating feet as if jogging in place at a slow pace until you establish a comfortable rhythm. Lift your knees forward without kicking backwards to avoid catching the rope with your foot.