All Entries Tagged With: "workout"

Building Muscle Mass

For many people, increasing lean muscle mass can be just as difficult a task as loosing weight. When exercise is concerned, proper training style, technique, and form are all crucial components for maximizing muscle growth, body toning and overall results.  Scottsdale, Arizona based celebrity personal trainer Lucas James and nutrition expert and trainer Jason Apfel have created a customized ‘Lean Muscle Mass Fitness Program’ for both men and women looking to increase lean body mass, expand their athletic abilities and augment their physical edge.  We’ve decided to share our insight here with you so you can safely and effectively start on the path towards reaching your peak performance.

Nutritionally speaking, gaining lean muscle mass takes work, aside from getting into the gym.  When trying to increase muscle, protein is king.  It’s important not to eat the wrong type of calories or foods when fueling your body for lean muscle growth.  Make sure to eat foods that will give you energy in the gym as well.  This means complex carbohydrates.  Complex carbs give our bodies the fuel they need in the gym, while protein helps reduce muscle breakdown and promote muscle growth after exercise. You should have one gram of carbohydrate for each half gram of protein eaten an hour before a workout. This combination not only gives you the energy to lift, it also helps repair muscle damage and fully enhances the recovery process following the exercise.  It is ‘essential’ to consume essential amino acids –the building blocks of protein- found in animal products like dairy, meat, eggs, and fish protein.  These versions are much more beneficial for building lean muscle mass than their vegetable-protein counterparts. Remember, since everyone is different, it is important to receive proper nutrition counseling so that you don’t over eat, including protein which can cause detrimental effects on metabolism and body function if not taken in the proper amounts at the right time.

In terms of your training regimen, start by lifting heavier weights.  People often get carried away with performing the same exercises, lifting the same weight, at the same intensity level every time they get to the gym.  The “same” effort will only produce the “same” results.  Performing any one exercise for a prolonged period of time is a waste.  Not only do your muscles get use to the exercise, but your muscle building capabilities plateau as well.  Your body eventually will make all the changes it’s going to make in response to those exercises. To break this pattern and build more muscle mass lift progressively heavier weight with each set.  Repeat 3-4 sets of 6-12 reps max so that your muscles are fatigued on the last rep! With each set increase your weight and decrease the number of reps for each consecutive set.

When lifting be careful not to over exert yourself, as injuries usually occur during mass-building programs. Thoroughly warm up with at least 15 minutes of light cardio exercise and stretching and always have a spotter when using free weights, especially on your max-reps.  Try creating a power circuit to give your muscles a rest in between sets and employ supersets.  For example, if you are working back and shoulders alternate shoulder press with pull-ups so that you engage opposing muscle groups.  Make sure you have a proper exercise split so that you don’t over work specific muscle groups. Your muscles need time to recover, otherwise you continually break-down the muscles you’re trying to build up.

Stay motivated, stay dedicated and eat your spinach!

Men: Fat Burning & Testosterone Building Foods and Supplements

Building Testosterone with Food

Testosterone is a steroid hormone that is found in both men and women.  In males, it is the primary anabolic steroid sex hormone that is highly responsible for the proper growth and development of muscle mass and bones, aside from influencing  mood and energy levels.  If you are looking to increase natural testosterone production, some foods can help. While testosterone can only be produced by the body, certain foods have nutrients that will affect how much the body produces.

People often try to synthetically boost their testosterone levels through the use of supplements for its pro-body building, but these often come with detrimental side effects.  If you are looking to increase your natural production of testosterone, try eating specific foods that are high in protein and key components that can boost natural testosterone synthesis.

Cholesterol

Cholesterol is a vital component for our bodies, especially when hormone synthesis is concerned. Even though our body makes endogenous cholesterol on its own, cholesterol is usually considered as bad, due to its tendency to cause plaque buildup and arterial heart disease.  It is however in a sense, the chemical back-bone of testosterone.  Two foods that are high in cholesterol are eggs and red meat.  Watch out for the high levels of saturated fat found in both eggs and red meats.

Fats

While both fat and cholesterol can both be harmful to our health in large amounts, they can help to increase natural testosterone levels.  This includes unhealthy saturated fats and the healthier monounsaturated fats. Some foods that contain healthier fats are olives, seeds, nuts and avocados.

Indoles

Estrogen is a female-dominant hormone that is also found in small amounts in males. When levels of this hormone elevate, testosterone production goes down. Dietary indoles may help reduce the release of estrogen and promote a growth in  testosterone levels.  Most cruciferous vegetables are high in indoles, such as brussel sprouts,  broccoli, cabbage and cauliflower.

Zinc

Zinc is a mineral involved in proper red blood cell formation, blood clotting, tissue repair and bone health. But it has also been found to increase sperm production and boost testosterone.  Zinc can be found in high amounts in beef, pork, turkey, chicken liver, oysters pumpkin and other seeds and nuts such as almonds.

Salmon

Salmon is one of the best foods to increase testosterone because it is a good source of both zinc and vitamin A. It also has omega-3 fatty acids, which reduces globulin in the body. Globulin is an enzyme that binds to testosterone, rendering it useless.

Spinach

If you want to add some vegetables to your testosterone building diet, consider spinach. It has one of the highest levels of vitamin A among leafy green vegetables.

Tomatoes

Tomatoes are an easy food to add to any meal. They are high in vitamin A, which is another nutrient that increases testosterone production.

Supplement: Tribulous (natural supplements for testosterone)

Fat Burning Foods

It’s no secret that weight-loss can be a painstakingly tedious process.  While loosing those extra pounds may be hard, keeping them off is harder. Long-term weight loss must be accompanied by adequate physical activity and safe exercise, but proper nutrition and diet can help jump-start your metabolism and augment your body’s fat burning potential. Here are a few tips from celebrity personal trainer Lucas James and nutrition expert Jason Apfel for fat burning foods that will helop you eat for a leaner body.

-BEVERAGES-

Current research suggests that Green Tea may help to lower cholesterol and decreases the risk of diabetes and stroke.  As an added bonus, the low levels of caffeine in tea help to boost  metabolism and burn fat.  The leading theories suggest that Epigallocatechin gallate (EGCG), found in green tea, serves as a potent antioxidant with therapeutic properties for many disorders, possibly including even cancer.  It’s thought that EGCG causes the brain and nervous system to run more quicker, helping to burn more calories.

A recent study by the Nutrition Institute at the University of Tennessee at Knoxville. Suggests that low-fat calcium may help reduce body fat. The study shows that three to four daily servings of low-fat diary products can help augment our body’s fat-burning machinery.  Milk contains high levels of calcium, which acts as a metabolic signal to reduce body fat storage. Milk is also a rich source of the ‘good’ complex carbohydrates, which help to keep insulin levels lower after eating a meal.

Similar to Green Tea, Coffee contains caffeine, which helps increase your heart rate and in turn your metabolism, helping to burn more calories.  It important to use skim milk as a creamer and use little sugar or none.

-FIBER-

Fiber helps to reduce the rate of absorption of fat to our blood stream, leaving us less bloated and cleaner internally.  It is one of the few functional foods approved by the FDA to help lower cholesterol levels, reduce the risk of colon and G.I. cancers, and aid weight loss.  Here are a few high fiber foods:

Berries are one of the best foods for fat burning, as they’re an excellent source of fiber.  Aside from its digestive benefits, fiber in berries helps us stay satiated longer and aids the metabolism of dietary fat in our meals.

Oranges have one of the highest fiber contents of all fruits.  Recent research suggests that higher fiber diets are associated with decreased adipose (fat) tissue.  Oranges are also packed with healthy minerals and vitamins such as Vitamin C.
Whole grain cereals are a terrific source of both complex carbohydrates and fiber, helping to keep our energy levels up while maintaining a blood sugar and insulin levels after a meal.  When insulin levels spike due to a meal high in sugar or simple carbohydrates our bodies revert to a fat storing mode.  Eating foods that reduce spikes in blood sugar can help our bodies avoid excess fat storage.  Oats are a great example of a cereal that is rich in fiber.  Since oatmeal is slowly it doesn’t cause a big spike in insulin the way simple carbs do.

-PROTEINS-

Turkey is an excellent source of lean protein, which helps boost metabolism.  The more lean muscle our bodies have, the more efficiently we can burn fat. Turkey breast can be used just like chicken, so try turkey burgers, stir-fry, or skewers!

Chicken similar to turkey, is full of metabolism-boosting protein.  Researchers have found that men who increased their protein intake and reduced their carbohydrates increased the number of calories they burned each day by up to five percent.

Salmon contains Omega-3 fatty acids, which can alter the levels of a satiety hormone found in fat called leptin. Lower leptin levels are associated with a higher metabolism.  Aside from the cardiovascular benefits, the good fats in salmon will help reduce the bad fats in our blood stream.

Tuna can also help reduce the level of leptin the bodies.  Lower leptin levels have been associated with faster metabolisms that burn fat more efficiently.

Pork is an excellent source of protein. The more protein you consume, the harder your body has to work to digest it, helping to burn calories in the process. It’s important however to keep your cuts of pork lean.

-VEGETABLES-

Jalapenos and Habaneros contain capsaicin, the chemical responsible for the fiery heat and spice they contain. Aside from their kick, the capsaicin within can help to speed up our heart rate and boost metabolism.  A recent Canadian study found that men who consumed coffee and red pepper burned almost 1,000 more calories a day than the control group.

Amazing Gluts: Workouts for a Bigger Butt

Working out can be difficult, even with specific goals in mind.   Here are a few tips from the pros for those looking to enhance the glamour muscles we like to refer to as your booty!

Your gluteal muscles or ‘gluts’ comprise what we commonly refer to as your rump, behind, butt, booty…well you get the point! There are three gluteal muscles in total that make up the buttocks; the gluteus maximus, medius and minimus.  The gluteus maximus is the largest muscles of the three and one of the strongest muscles in our bodies.  Structurally speaking, the gluteal maximus inserts at the iliotibial or ‘IT’ band that runs from inside our thigh around the side of the hip to the femur.  The primary action of your gluts helps you move your thigh out to the side of your body, as well as rotate and extend your leg backwards. Since the butt is comprised of more than one muscle, there are a variety of exercises that can help you to strengthen and shape your gluts.

Exercises that use compound movements, or movements that involve accessory leg muscles can help to increase the size, shape, and power of your butt. A few examples of compound exercises include squats, plie squats and lunges, which involve multiple muscle groups including the hamstrings and quadriceps, along with the gluts.

Before starting your exercises, consult with a personal trainer or exercise physiologist who can explain and demonstrate proper form, alignment, and weight. Each of these components are crucial for safe and effective exercise.  One-on-one training accounts for individual fitness and health, which can help individuals to quickly reach their goals.

Always begin with a 10-minute warm up by walking, jogging or running on a treadmill, elliptical or other cardio equipment, as a bike, to increase your heart rate and the blood flow to your muscles.  Remember that when size is your goal, stretching prior to exercise can help increase muscle fiber length and enhance flexibility and range of motion during your workout.  This preliminary warm up will help to decrease your risk of injury!

Here are a few exercises to help firm, tighten and enhance your tooshie!

Squats
Stick your butt out, bending slightly first at the hips (3 – 4 count), then at the knees, going down until your upper leg becomes parallel to the floor. (The idea is to simulate sitting back in a chair.) Your knees are not to extend past your toes. Aim for a 90-degree angle between your thigh and your shin. Do 8 – 12 repetitions per set, depending on your fitness and experience level.

Plie squats
With your legs in a plie-position — legs apart a little wider than your hip width, toes slightly turned out so they are pointing away from your midline, and hands on hips — squat down to no farther than a 90-degree angle, making sure that your knee does not extend past your toes. Unlike the regular squat, you don’t bend forward at the hips, just straight down. Do 8 – 12 repetitions.

Dumbbell Squat

This weight training exercise is going to give your butt a round, firm look. In other words, it helps you develop your gluteal muscles. And by building muscle, you are increasing your metabolic rate, which accordingly gives you the benefit of fat burning. Stand with feet hip-width apart and squat with abs in and knees behind your toes. Squeeze butt to stand up straight. Repeat for 2-3 sets of 8-12 reps. Add weights for more intensity.

Pilates Hip Lift

Lie on your back with your calves resting on a swiss ball. Bend your knees and keep your legs together. Exhale and roll your bottom and lower back off the mat very slowly until your legs are straight and your body is in a straight line.  Inhale and stay in this position for about 5 seconds. Squeeze your butt and the back of your legs.

Exhale and roll back to your starting position. Repeat 10 times.

Static lunges
Stagger your legs, one in front of the other, far enough apart so that your front knee does not go past your toe, forming a 90-degree angle (upper leg parallel to the floor) as you lunge forward. Allow your back knee to bend down to assist in lowering the body; it should approach, but not touch, the floor. The idea is to drop the back knee while the front leg stabilizes the back leg and the body. Switch legs and repeat. Start off doing 8 – 12 lunges per leg. As you advance, you can work up to 20 lunges per leg.

Hamstring curls
This is performed using a machine at the gym. Lying face down, position your body on the machine with your knees just below the edge of the pad and your ankles under the rollers. Knees need to be slightly bent. Press down with your hips as you slowly curl your heels towards your butt. Do 8 – 12 repetitions.

Leg extensions
Using the machine that resembles a chair, place your legs under a pad and lift your legs until they extend to form a straight line. Start with minimal weight, and be careful not to hyperextend your legs out to a straight line. You don’t want your knees to lock. Do 8 – 12 repetitions.

Stair Climb

Walking up the stairs / walking on a treadmill on an incline or up a hill
Walking uphill uses all leg muscles, including the gluts. When walking on a treadmill, pick a speed that you are able to walk on a grade/incline of at least 2 percent; gradually work your way up in grade as your fitness level increases. For walking up stairs, similar to stairs at a stadium, use long strides, allowing your lower body to do the work while your upper body acts as a stabilizer; keep your abs tight and pump your arms. When walking down stairs, be careful not to allow all of your body weight to come down at once; this incorporates your lower body as well and protects your knees.

Biking

Biking is an incredible cardio workout for your heart and targets almost every muscle in your hips, thighs and booty. Pedaling and balancing during side-to-side weight shifts demand a lot of work from your gluts. Your butt, in short, is the main source of your cycling power. Biking, therefore, initiates strenuous movements that can tone up your butt much faster than all of the above exercises combined.