Why is it so important to have a strong back? If you have ever known someone with a “bad” back or have experienced the battle firsthand that a weak or injured back presents, it is easy to see just how vital this area of the body is to basically every function of strength and movement. Our back affects us in everything we do from walking to lifting, bending, turning… heck, even sneezing. So clearly, it is a pretty important that we keep them in tip top shape.

The muscles of the lower back, along with the abdominal muscles, make up what is called the “core” of the body. This core establishes a bridge between the upper extremities and the lower extremities. If this bridge is weak, it will collapse. If it is strong, it will allow the body to work as one strong unit accomplishing not only tasks of daily life with ease, but will allow for heavier workloads as necessary.

Doing back workouts without weights is a great place to start and can provide a good basis for improving the strength of the back, moving toward better overall core strength and stability, and reducing the risk of injury.

5 Effective Back Exercises without Weights

1. Superman: This exercise targets the back, buttock/ hips and shoulders.

To perform this exercise:

• Lie on your stomach on mat or on the floor reaching arms out overhead, palms facing each other and legs outstretched behind you.
• Relax neck and align head with spine.
• While exhaling, slowly but strongly lift both arms and legs a few inches off the floor simultaneously, holding position briefly.
• While inhaling, slowly lower back down to the starting position.
• Repeat 10-15 times

2. Bird-Dog: This exercise targets the back, buttocks/hips, and abs.

To perform this exercise:

• Get on your hands and knees on the floor, placing knees under hips and hands under shoulder, fingers facing forward.
• Tighten core muscles avoiding any arching or sagging.
• Keep head in alignment with spine.
• Simultaneously lift your right arm off the floor striving to lift to parallel or near parallel with the floor, while extending left leg out straight behind, again striving to get leg parallel or near parallel with the floor.
• Lower to starting position with balance and control
• Repeat on alternate sides working hard to achieve minimal weight shift, maintaining balance and control in pelvis and torso.
• Repeat 10-15 times

3. Supine Bridge: This exercise targets the abs,back and buttocks/hips, pelvic floor, and hamstrings.

To perform this exercise:

• Lie flat on your back with knees bent, feet on the ground about hip width apart.
• Squeezing your buttocks, raise your hips off the floor creating an imaginary line that could run from your hips to your knees.
• For added challenge press up even more creating line running from your shoulders to your knees.
• Simultaneously squeeze abdominals pulling belly button back toward spine.
• Hold for 5-30 seconds and repeat exercise 10-15 times.

4. Front Plank: This exercise targets the abs and back.

To perform this exercise:

• Lie on your stomach on floor or exercise mat
• Bend arms at the elbows to support your upper body making sure to center elbows under the shoulders.
• Flex feet, tucking toes in toward your shins.
• Engaging abdominal muscles and back (core muscles), tighten ribs, waist, and lower torso.
• Straighten legs and squeeze buttocks, lifting your thighs and torso off the mat.
• Do not allow any sagging in lower back or rib cage.
• Continue breathing holding position for 5-10 seconds.
• Maintain tightness in torso and legs while slowly and gently lowering back to starting position.
• Repeat exercise 2-4 times

5. Shoulder Packing: This exercise targets the back and shoulders.

To perform this exercise:

• Stand with feet shoulder width apart, toes forward, arms at sides.
• Squeeze abdominal muscles to provide stabilization for your spine.
• Keep chest lifted and tilt chin slightly upward.
• While exhaling, pull shoulder blades down and back, not allowing the back to arch.
• Hold contraction for 5-10 seconds.
• Repeat exercise 2-4 times

Summing It Up

Having a strong back is a must-have! While you may be able to get away with a little less bulge in the bicep department, neglecting the back is not a wise idea. In fact, if your back is weak, you may not be able to handle the weights that create the bicep bulge to begin with, and you run a much higher risk of injury as well. My point? Start basic with these easy and effective back exercises without weights that can be done anywhere, anytime and get making your bridge a sturdy one!

Back Exercises. Retrieved on May 13, 2012 from http://www.acefitness.org/exerciselibrary/exercises.aspx?bodypart=3

Back Exercises without Weights or Other Equipment. Retrieved on May 13, 2012 from http://answers.yahoo.com/question/index?qid=20090428154734AASPJFw

Core Training Basics. Retrieved on May 13, 2012 from http://www.real-strength-training.com/core-training.html

Mitchell, Traci D. (February 3, 2011). Three Reasons Why Your Body Will Love Supine Bridge. Retrieved on May 13, 2012 from http://www.tracidmitchell.com/fitness/3-reasons-why-your-body-will-love-supine-bridge/

The Importance of Back Exercises. (July 9, 2008) Retrieved on May 13, 2012 from http://www.articlesbase.com/fitness-articles/the-importance-of-back-exercises-477120.html

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Why People Take Glutamine Supplements

Excluding health reasons, the most common reasons why individuals take glutamine supplements is to increase muscle growth and bulk, which enhances performance, and to speed up muscle recovery after exercise.

Foods High in Glutamine

If you are looking to increase your intake of glutamine, look at your diet. Each day you consume food with glutamine naturally present. It is found in meat, fish, poultry, dairy, legumes, and vegetables. Raw beets, cabbage, parsley, kale, celery, and spinach are all great vegetable sources. As you can see, glutamine is pretty common; however, the catch is that it is destroyed by cooking, particularly in vegetables. So, to get the most glutamine, foods should be uncooked, which could be good news if you’re a sushi lover.

Glutamine is vital for your overall health, so increasing your intake naturally through your food choices is a great idea. However, if you are looking to supplement your diet through other means talk to a doctor about it first to see if it’s right for you.

Oh glorious day, summer is almost here So, are you feeling excitement beyond belief as well? Or are you dreading putting back on the swimsuit and shorts? Please say your reaction was more of the first. However, if you are dreading the whole swimsuit ordeal, it is okay. Here are some tips for how to get skinny calves to help you look and feel great in those comfy shorts. But, if smaller calves aren’t your thing, read this article on how to get bigger calves.

Thinner Calves Here We Come!

How to reduce calf muscle: First, remember that genetics play a huge role in the size of your calves. Once you remember that, feel free to do the following: perform exercises that elongate the muscle. My recommendation is running, walking, swimming, stretching, yoga, or pilates. These will help to tone the muscle, but not add bulk. Secondly, decrease the weight and increase the repetitions for any lower body workout that focuses on the calf, or skip the added weight all together. Also, when performing squats, lunges, etc., position your weight over your heels rather than the toes as that will relieve the tension on the calf. Lastly, as you participate in more aerobic exercises to help elongate the calf muscle (running, walking, etc.) you will find that you may be burning more calories than you were previously which will help you lose excess fat in general.

Swimsuit Season, Bring it On!

Enjoy your slim calves…And comfy shorts…And the lack of frozen wasteland. Because summer’s coming! And you now have sexy legs!

While we wait patiently for Tony Horton to prepare his next article that I know he is dying to write on Know My Body, we decided to recognize his greatness by dedicating the next giveaway to the man.

Hold on to your bootstraps! It’s time for our next KnowMyBody.com giveaway!

(This is where I would have some game show music playing)

This time, we’re focusing on fitness and exercise because you asked for it.

Not saying you will look like this after P90X, but not really sure you want to.

One lucky winner will receive a complete set of P90X Workout DVDs and a chance to look just a bit more sexy.  Nothing like looking a bit more sexy. I would like to say you will end up looking like Beckham and his wife.  I would like to say you will have fame and bajillions in your pocket.  Well I can’t, because it would be a lie and illegal.

I will say this:  P90X works.

If you’re looking for the perfect workout program to jump start your fitness routine this season, P90X is it. Knowing most of you want to be swimsuit models this summer, don’t hesitate.  You should do this.  It’s simple.

Enter the giveaway by filling out the form below.  The more options you choose, the more “tickets you have in the lottery”.  Some are even worth multiple points.  We like to call these: Big Whammies!

The P90X set includes 12 innovative, “life-changing” workouts that you can rotate between every couple of weeks. You’ll work your entire body, and will engage in a variety of different types of exercise – everything from strength training, to plyometrics, to yoga. Learn more about P90X here.

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Casein vs. Whey Protein: Which Supplement Should I Use?

The answer is BOTH! There are definite benefits to both whey and casein protein, but the critical factor that comes into play is timing. Timing is everything when it comes to protein supplementation.

When should I take whey protein?

Whey protein can be broken down and absorbed by the body very quickly. It may be best consumed in liquid form, for the sake of convenience and is known as the “fast-acting” protein. This is the protein of choice for pre-workout (1 hour before) and immediately post workout (within 30 minutes) supplementation and has been associated with increased muscle mass and increased strength. Whey protein is high in the essential, branched chain amino acids leucine, isoleucine, and valine, which the body needs to maintain muscles, preserve glycogen stores, and prevent muscle breakdown during exercise. When whey is manufactured, it is broken down into various concentrations including isolate, concentrate, and powder. In the highest concentrations, such as isolate, the product is around 90% protein. Hydrolyzed whey protein, another form of whey protein, is already partially digested, allowing the quick delivery to be expedited even more.  

Research also supports that idea that the benefits of protein supplementation can be maximized when used in conjunction with carbohydrates. “Consuming the right combination of carbohydrates to protein, in a 4:1 ratio, is associated with faster glycogen replenishment in the muscles, better muscle protein synthesis, reduced muscle soreness, and improved muscle strength and body composition.” (Wein, 14)

When should I take casein protein?

Casein is a much slower acting protein. It takes longer for the body to digest, and slowly delivers amino acids into the bloodstream. In fact, studies have shown that casein can sustain amino acid levels for a remarkable 7 hours. Therefore, it is most beneficial when taken during the day and especially at bedtime, and is often referred to as the “night time” protein.  It also contains a different amino acid profile than whey protein. It is high in the amino acid glutamine which can be beneficial when the body is under high physiological stress, inhibiting muscle catabolism (the breakdown of protein). Because much of the repair process happens during sleep, having a nutrient source such as casein that feeds the muscles through the majority of the night is critical. Casein is also a good choice for meal replacement when used in conjunction with essential oils and carbohydrates.

Summary

While it is always best to consume protein through whole foods if at all possible, when supplements are a must, both casein and whey are GREAT choices, in their own right, in helping to maximize training and encourage muscular acclimatization. However, whey protein does appear to have superior qualities over casein, when you take into account all the other bonuses such as benefits to the immune system and antioxidant properties.

Antonio, Jose, PhD, CSCS, FNSCA and Ziegenfuss, Tim, PhD. (Downloaded Oct. 30, 2008). The Role of Nutrient Timing in the Adaptive Response to Heavy Resistance Training. NSCA Hot Topic Series. Retrieved on Nov. 3, 2011 from http://www.nsca-lift.org/HotTopic/download/Nutrient%20Timing.pdf

Casein Protein Information and Product List. Retieved on Nov. 3, 2011 from http://www.muscleandstrength.com/supplements/ingredients/casein-protein.html

Geiser, Marjorie, RD, NSCA-PT. (October 2003). The Wonders of Whey Protein. NSCA’s Performance Training Journal, vol. 2, number 5, 13-15. Retrieved Oct. 7, 2011 from http://www.nsca-lift.org/Perform/issues/0205.pdf

Wein, Debra, MS, RD, LDN, CSSD, NSCA-CPT, *D. and Miraglia, Megan, MS, RD, LDN. (Downloaded Aug. 2, 2011 ). Whey Protein vs. Casein Protein and Optimal Recovery. NSCA’s Performance Training Journal, vol. 10, issue 4, 14-15. Retrieved on Nov. 3, 2011 from http://www.nsca-lift.org/Perform/articles/100405.pdf

Do you ever feel like you get halfway through your workout and then your energy level takes a major nose dive? This is when it’s time to call in the reinforcements. During workout supplements are specifically designed to take while you train to optimize your performance by allowing you to train with a greater intensity for a longer period of time.

What are the Main Ingredients in Intra Workout Supplements?

Most intra workout supplements include 3 main components: electrolytes, to help maintain hydration; carbohydrates, to help fuel training sessions; and amino acids (especially Branced Chain Amino Acids (BCAA’s), to prevent muscle breakdown and promote protein synthesis. It is also as good idea to look for a supplement that also provides a good supply of vitamins and minerals.

Products contain varying amounts of these ingredients and selections are made based on the type of athlete and activity being performed.

What do Intra Workout Supplements Do?

1. Work Fast: While intra workout supplements may differ in composition based on the type of athlete they are intended for, one thing remains the same across the board and that is their fast absorption rate. This makes it extremely valuable for consumption as soon as you feel fatigue creeping in.

2. Muscle Maintenance: Most intra workout supplements contain BCAA’s which work to help minimize the amount of muscle breakdown that occurs during a workout, by building and repairing the muscles during training.

3. Combat Cortisol: Cortisol is a hormone that is released during exercise that breaks down muscle tissue. During a workout, as glycogen levels go down, cortisol levels go up. This is the body’s response to ensuring itself that it has available fuel. The increase cortisol levels trigger a breakdown of protein (stored as muscle) to be converted into fuel. By supplying our body with a little something to replenish the stores during a workout, this process can be minimized.

4. Replenish Energy Stores: When training hard, especially during endurance workouts lasting longer than 1-2 hours, replenishing energy stores DURING training has been proven to improve endurance capacity, or in other words, extend performance before fatigue sets in.

5. Mental Toughness: Intra workout supplements can help promote mental clarity and focus and improve concentration during training, which becomes a critical factor when fatigue begins to take over and cloud all your good intentions and workout determination.

Strength/Bodybuilding Athletes: Athletes focusing on strength and power would likely focus on products that contain high amounts of BCAAs (Branched Chain Amino Acids), especially leucine, valine, and isoleucine, which will work to prevent muscle breakdown while promoting protein synthesis.

Best Intra Workout Supplements: IntraBolic by Athletic Edge Nutrition, Modern BCAA’s by USP Labs, Xtend by Scivation, and Purple Wraath by Controlled Labs.

Endurance Athletes: Long distance endurance athletes would likely focus on products that pack a big carbohydrate punch while minimizing intestinal distress. This can be done by ingesting gel packs, shots, or chews that use only complex carbs such as maltodextrins or glucose polymers, eliminating simple sugars. These are convenient as they can be ingested without even causing you to break your stride.

Best Intra Workout Supplements: Hammer Gel Packs, HEED (High Energy Electrolyte Drink), GU Energy Gel, CLIF Shot Blocks, and for extremely long workouts (>2 hours), Perpetuem or Sustained Energy by Hammer are a good choice.

Conclusion

Obviously just paying attention to your during workout supplements is not enough. Pre and post workout nutrition is important too, probably much more important than what you consume during your workout, however, by listening to your body and utilizing products that can facilitate greater gains by keeping you focused, rejuvenated, and recovered, you will be able to capitalize on your time spent in the gym and maximize your level of fitness.

Remember: Don’t fall victim to a mid-workout nose dive. Call in the reinforcements and they will keep you on top of your game!

Intra Workout Supplements. Retrieved on May 12, 2102 from http://www.bodybuilding.com/store/goalintraworkout.htm

Luff, Christine (April 4, 2012). Energy Gels and Energy Chews for Long Runs and Marathons-How to Eat Carbs While Running. Retrieved on May 12, 2102 from http://running.about.com/od/nutritionforrunners/tp/energygels.htm
Retrieved on May 12, 2012 from http://www.daveywaveyfitness.com/nutrition/cortisol-and-lifting-limit-your-workouts-to-60-minutes/

The Top 10 –The Biggest Mistakes Endurance Athletes Make. (Updated June 2011). Retrieved on May 12, 2012 from http://www.hammernutrition.com/hnt/1273/

Wildman, Robert, PhD, RD; Kerksick, Chad PhD, ATC, CSCS*D, NSCA-CPT*D’ Campbell, Bill PhD, CSCS. (February 2010) Carbohydrates, Physical Training, and Sport Performance. Strength and Conditioning Journal. Volume 32, Issue 1, pg. 21-29. Retrieved on May 12, 2012 from http://journals.lww.com/nsca-scj/Fulltext/2010/02000/Carbohydrates,_Physical_Training,_and_Sport.3.aspx

When you wave to someone, it is usually your hand that you want to do the waving, not the flab on the back of your arm, right? If you find yourself with too many body parts waving simultaneously, you have come to the right place. What you need are some tips for getting those arms, the tricep muscles in particular, tightened up and shaped up. The overhead triceps extension is one exercise that can help make this happen.

What is the tricep muscle?

The triceps brachii muscle is the large muscle found on the back of the arm. Its primary responsibility is extension of the elbow joint (straightening the arm).

How to Perform Overhead Tricep Extensions

Note: This exercise can be performed with either a barbell or a dumbbell and either standing or sitting.

1. Find a curl bar or a smaller barbell. (If this exercise is brand new for you, it is a good idea to start with a very low weight until you get used to the motion).

2. If standing: Be sure to maintain good posture throughout, squeezing core muscles for added stability and safety.
If sitting: Usually best to perform exercise using a seat that provides back support.

3. Grasp barbell with an overhand grip, palms facing away from you (hands shoulder width apart) or with dumbbells, using a heart-shaped grip with both hands under the inner plate.

4. Raise arms straight up into the air, arms fully extended. You should feel tightness in the tricep muscle.

5. Slowly lower the weight behind your head, bending your arms at the elbows. Elbows should be pointing to the ceiling throughout the exercise, with only the forearms and hands moving.

6. Slowly press the weight back towards the ceiling, straightening the arm to full extension. (Once again, only the forearms and hands should be changing position).You will feel the tightness in the tricep muscle as you hold for a second.

7. Repeat for at least 8 reps and perform up to 3 sets.

Tip: Be sure not to rock or sway to complete the movement. If you are unable to do this, the weight may need to be lowered.

Summing It Up

There are several different exercises out there that target the triceps brachii. Overhead tricep extensions are one great option for toning and shaping the triceps muscles, especially because they are an isolation exercise, meaning they target just one joint, focusing on only one muscle group at a time. Overhead tricep extensions are also super convenient. They can be performed anywhere, standing or sitting, and with different options for applying resistance.
If you are looking to firm up the back of your arms, overhead tricep extensions are a great exercise to add to your fitness program. Before you know it, you will be giving those pageant queens a run for their money at the local parade. Just remember…elbow, elbow, wrist, wrist.

Dumbbell Triceps Extension. Retrieved on February 24, 2012 from http://exrx.net/WeightExercises/Triceps/DBTriExt.html

How to Perform Overhead Barbell Tricep Extensions. Retrieved on February 24, 2012 fromhttp://www.ehow.com/how_4487629_perform-overhead-barbell-tricep-extensions.html

Johnson, Jolie. (June 7, 2011). What are the benefits of the Tricep Extension Exercise? Retrieved on February 24, 2012 from http://www.livestrong.com/article/465410-what-are-the-benefits-of-the-tricep-extension-exercise/

Triceps Brachii Muscle. (Last modified Feb 23, 2012). Retrieved on February 24, 2012 from http://en.wikipedia.org/wiki/Triceps_brachii_muscle

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The Paleo Diet mimics the diet of hunter-gatherer people, which is comprised of seafood and poultry, fruits and veggies, and good fats while cutting out the legumes, grains, and dairy. A vegetarian diet on the other hand eliminates meat and sometimes other animal products. So, the question arises, can you follow both the vegetarian and paleo diets, and if so, how?

Is It Possible To Be A Paleo Vegetarian?

Yes it is, but my question is why would you want to? Aside from that, I know there are some individuals out there that have their reasons. Robb Wolf’s The Paleo Solution: The Original Human Diet does not recommend it, but it also says that when attempting a vegetarian Paleo diet you should, “Try to make things look as close to Paleo as you can.”

Paleo Diet for Vegetarians

If you are a vegetarian that is attempting the Paleo Diet your protein sources should come from dense proteins such as: tofu, tempeh, brown rice protein, and pea protein. Textured vegetable protein and seitan should not be included because of the gluten. However, Wolf warns that the Paleo Diet vegetarian style will not be very successful. There won’t be any leaning out or muscle gain that is characteristic of the Paleo Diet and there still tends to be autoimmune, GI, and inflammatory problems with the vegetarian approach. It seems to me then that it’s pretty pointless to limit so many food options if you aren’t even going to reap the benefits of the diet.

At the end of the day whether a diet is possible or not is not the concern; what it comes down to is if a diet is healthy and right for you.