Sports Fitness Hut: Sports Speed, Sports Strength, Sports Nutrition and Supplementation

Dietary Supplements - Hype or Hope?

noreply@blogger.com (Mark Dilworth, Certified Nutrition Coach) — Mon, 16 May 2016 03:38:00 +0000

By: Christopher R. Mohr, PhD, RD

There are over 29,000 dietary supplements available.

From creatine to fat burners, whey protein to weight gain formulas.

What works?

What doesn’t?

Do you need a supplement to perform at your best?

While giving a talk recently to high school football players, I asked the team this question:

How many of you take a dietary supplement?

About 95% of the athletes raised their hands.

I then asked this follow up question.

How many of you ate breakfast this morning?

3 hands out of the entire team went out.

There is a big disconnect there. Why is virtually the entire team taking a supplement(s) but not eating the absolute most critical meal of the entire day?

Dietary supplements are exactly as their name implies; supplements to the diet.

It’s important to remember, though, without a strong foundation of the right fuel for your body (from real food), supplements cannot make up for deficiencies.

When trying to decide if a supplement will enhance your performance, consider these tips and strategies first.

1. If it sounds too good to be true, it is!
2. Are any of the ingredients banned by a governing body or sporting organization (e.g., NCAA, IOC, etc).
3. Is every other single aspect of your training optimal (nutrition, strength, clothing, etc).
4. Is the product for your particular sport? A supplement that is supposed to increase power would not be warranted for a cross country runner, for example.

Always turn to an unbiased, quality source to assess the particular supplement. Ads in magazines or on TV do not qualify as unbiased sources.

Real food is fuel. Stick to the basics and you can perform at your best.

– – – –

Dr. Chris Mohr is on the Coaching Council at Football Coach U and is the creator of Complete Football Nutrition. If you are looking for a football nutrition system, then go checkout the details on the Complete Football Nutrition here

How to Develop Explosive Speed

noreply@blogger.com (Mark Dilworth, Certified Nutrition Coach) — Thu, 18 Feb 2016 13:38:00 +0000

by Pat Beith

Creating a football speed program is one of the most important things a coach can do for his team. Football is a game of speed, and I’ve seen it impact a game in more ways than I can count. I’ve also seen a lot of coaches and athletes struggle with developing speed, so I’m going to explain some of the principles that must be understood.

An effective football speed training program should focus on teaching athletes how to move efficiently and increase the amount of force they are able to put into the ground during this movement. Unfortunately, most coaches are still wasting a tremendous amount of their athlete’s time and energy focusing on doing drills for the sake of doing drills, without understanding how these drills are supposed to help. They find a bunch of drills on the internet or at a camp, put them together in whatever order feels good to them, and call it a football speed training program. Without a thorough understanding of how speed is developed, your football speed training program will never produce optimal results. Let’s take a look at the important factors involved in an effective football speed training program.

Four Factors of an Effective Football Speed Training Program
An effective program has to take important pieces from several areas of science: physiology, neurology, biomechanics and motor learning. Note that “drills” are one of the scientific areas we need to drawn upon. Drills are simply a way to help develop one of these areas. Understanding how a particular drill affects the human body is the key to drill selection and football speed training.

Biomechanics & Motor Learning – Athletes must learn how to put force into the ground in a way that will help them move more efficiently. While not everyone needs to run, cut and accelerate the exact same way, there are certainly ways that are more effective than others. These techniques need to be understood and taught to young athletes so they aren’t making gross errors in their movement.

Drills should be selected that teach athletes the best way to apply force into the ground. They also need to be taught in a way that creates real movement changes. I often see football speed programs that look like they address mechanics on the surface, but when you get right down to it, it’s all just fluff. Things like A-skips, B-skips, ladder drills and mini-hurdle drills do nothing for most football players, yet we see them shoved down their throats all the time.

Rather than including a drill for the sake of including drills, understand what each drill teaches, and only select the ones that are pertinent. Wall drills, for example, can be used to teach the mechanics of a forward lean, high knees and forceful backward push during acceleration. If, however, you’re just throwing the drill into your program because you saw someone else do it, the drill is a waste of time. It’s absolutely vital that you take the time to teach the athletes HOW to do the drills and HOW to move.

Keep in mind that motor learning is very specific to the skill you are practicing. That means that you are only going to get better at the exact skill you are practicing, and very little transfer will take place from one movement to another. In other words, practicing skips and ladder drills will get you better at skips and ladder drills. Practicing sprinting and acceleration will get you better at sprinting and acceleration. What do you want to get better at?

Of course, some movements are difficult to learn and require “lead-up” drills. The wall or tall & fall drills are examples of drills that help athletes learn how to accelerate. A drill may work perfectly for one athlete, but not all of them, so you need several ways of teaching the same skill. Always keep in mind, however, that the goal is to teach athletes how to run faster, not how to perform a drill. The drill should always be a means to an end.

Physiology – Once mechanics are addressed, we need to get athletes stronger so they can produce more force. If the increased force is put into the ground with good mechanics, the athlete will run faster. If the mechanics are not efficient, the force will not be used as effectively as possible and your results will be sub-par.

Most strength programs today include some version of a squat, which is a great place to start developing strength. We’re not going to get into the details of squat technique, but correct form should always be used. A good football speed training program should also include work on the hamstrings, groin and hips through exercises like glute/ham raises, RDL’s, hip extension, hip flexion, glute/hip bridges, leg curls, slideboard inner thigh, side lunges, 3-D lunges and the Nordic hamstring exercise. I see these exercises omitted from way too many programs, so make sure you are addressing all of the muscles involved in football speed. You don’t have to do every one of these exercises every day, but the hips, groin and hamstring should be taken as seriously as the squat.

Be progressive with every exercise you choose to maximize your strength gains. Simply working hard is a great start, but carefully documenting your progress is a much more efficient way to develop strength. Choose a system of progression that works for you, and stick to it for several weeks at a time before you change anything in your program. The human body takes time to adapt to a stimulus like a strength program, so be patient and stick with your program to develop strength.

Neurology – Increasing force through physiological changes is important to increasing football speed, but increasing the speed in which your body produces that force is just as important. The ability to produce force quickly is often referred to as power. In speed and agility, power is important because you need to put force into the ground as quickly as possible in order to move fast. Strength training will help make this happen, but explosive training will make it happen more efficiently.

Explosive training is all about optimizing your nervous system so your muscles will contract quickly and in a coordinated fashion that produces maximal power. This can be accomplished through training methods such as plyometrics, weighted sleds or resisted movement, Olympic lifting, medicine balls and high speed strength exercises.

The key to enhancing your neurology is to perform the exercises with precision, maximum speed and maximum effort. This means that you’ll be performing relatively low reps (less than 10 reps per set) with each exercise having slightly different guidelines. You’ll also want to perform these exercises when you’re fresh and give yourself long breaks between sets. This allows you to give maximal effort on every rep, which will train your body more effectively.

Combining these important areas of science will help you create the most effective football speed training program possible. Understand the purpose of each drill or exercise and apply them in the most efficient manner possible. If you follow the guidelines outlined in this article, you’ll be on your way to developing explosive football speed.

Jim Kielbaso

To see Coach Jim Kielbaso’s speed training system for football players, go check it out here at Complete Football Speed

Top 10 Nutrition Principles for Football Players

noreply@blogger.com (Mark Dilworth, Certified Nutrition Coach) — Fri, 18 Sep 2015 17:54:00 +0000

Top 10 ‘Keep it Simple’ Nutrition Strategies Infographic Made for Your Football Players

Sometimes, in order to have our athletes get results, we must make our instructions easy to understand and apply. Simple habits broken down, that can be applied can create big changes.

That’s what we did with our ‘Top 10 Nutrition Principles for Football Players’.

(Feel free to share the Infographic with your athletes)

1). Pump Up Protein. Eat some – at Every. Single. Meal. Most people eat a lot of protein for dinner and very little in the morning. The truth is, to build and repair muscle & keep you full throughout the day, people should aim to eat a handful of protein with each meal. More doesn’t give better results. But less can slow your gains. The portion should be equal to about ¼ of your plate.

2). Water Works. Divide your body weight in half. That is at least how many ounces of water you should drink each day. For example, if you weigh 200 lbs, you should aim for 100 ounces (8 ounces = 1 cup, so that means you’d be drinking about 12 cups of water daily). Make this simple by drinking 2 cups of water before each meal and then sipping more between meals and during workouts.

3). Start Every Day with 2 cups of Water. Drink 2 cups of water as soon as you wake up before eating anything or having coffee or tea. Then enjoy whatever that next meal will be.

4). Start with Breakfast. Fueling your body in the morning (after those 2 cups of water mentioned above) prepares you for the day – physically and mentally. Look for foods that combine protein (see #1), some whole grain and veggie or fruit. Try Greek yogurt, berries and some granola for example.

**If you are looking for a nutrition system made specifically for football players, go checkout the details on Complete Football Nutrition here >>

5). Fill Half Your Plate with Veggies & Fruit. Every time you eat, half your meal should be veggies and/fruit. Think ¼ of a plate protein, ½ veggies/fruit and ¼ grains. These give you nutrients that no other food can offer.

6). Don’t Skimp on Fat. Fat is healthy. Every meal should include some healthy fats – foods like nuts, salmon, egg yolks, olive oil, avocado and tuna all provide healthy fats to help the body stay healthy, recover and grow.

7). Fiber Matters. You get fiber from foods like beans, whole grains, veggies and fruits. And you need about double what you’re eating now. Most people eat half of what they need, so add in 1 serving of grains like oats, sweet potato, beans, quinoa or other similar foods each meal. When these are combined with veggies and fruits your body will have what it needs for optimal performance.

8). Snack Purposefully. If you’re actually hungry between meals, plan to have a smart snack – fruit and nut butter, veggies and hummus, a handful of nuts, etc. This can help give some energy you may need to feel better on the field and in the classroom. Just be cautious of the mindless snacks, meaning those that you eat simply because they’re there.

9). Eat Your Calories, Don’t Drink Them. The average person drinks about 450 calories each day – that’s about the same amount of calories as a large bowl of ice cream. Eat your calories using the tips above.

10). Consider Supplements … as Complements. Supplements should complement a quality diet, never in place of a quality diet. Start with Tips 1-9 above, then consider certain “complements” that may help.

Top 3 Exercises For 6-Pack Abs and Strong Core

noreply@blogger.com (Mark Dilworth, Certified Nutrition Coach) — Fri, 27 Mar 2015 09:31:00 +0000

by Kevin DiDonato, MS, CSCS, CES

Have you struggled for YEARS trying to get a flat, chiseled stomach?

Have you done every imaginable crunch without even a small dent in your midsection?

Does your lower back HURT all the time?

If you answered yes to any one of these questions, then read on!

The abdominals are the most widely worked muscle groups at the gym.

Everyone is looking for the flat chiseled look, or the fleeting six-pack abs.So you do crunches.

A LOT of them!

You do regular crunches, leg raises, twists over and over again, thinking you are doing your abs some good!

But you are WRONG.

In fact crunches may be a WORTHLESS exercise!

Confused?

Give me a second to explain…

Core Exercises

Your core is your powerhouse.

Most people associate the core with their lower backs and abdominals.

This is partly true since these muscles aid in flexion, extension, rotation, and compression of the trunk.

They are important to maintaining stability and movement throughout daily life.

In fact, from carrying groceries to performing overhead presses, everything you do utilizes your core to maintain stability.

But there are other commonly overlooked muscles that need to be developed during your core training program.

LPHC

Have you done your abdominal exercises and left the gym with soreness in your lower back?

This pain is not due to straining of your lower back.

It is due to muscles in your lumbo-pelvic-hip complex being weak causing you to feel pain and discomfort in your lower back.

The lumbo-pelvic-hip complex contains a series of muscles that insert in the pelvic hip region.

These muscles may help support your spine and maintain your balance.

In fact, these muscles are ALWAYS used during ALL movements.

They provide a strong base of support for ALL functional movements.

These muscles, as well as the transverse abdominals, internal and external obliques, and the rectus abdominis create the true powerhouse of your body.

Training Your Core

Most people save core exercises for the last part their workout.

You normally do crunches over and over again, expecting the same results - a flat and toned midsection.

You might be surprised to find out that you are doing it all WRONG.

The best time for your core training is during the WARM UP
before your other exercises.

Doing your core exercises FIRST may improve postural control during standing exercises.

But you need to do the CORRECT core exercises.

Core Stability

Crunches may not strengthen your core like you may think.

Crunches have their place in your workout, but not the MOST used exercise.

In fact, you may be surprised to find out you would have to do A LOT of crunches to strengthen your abs.

The best way to target your abs is performing CORE TRAINING.

Core training involves movements that are functional in nature.

They strengthen your abdominals and lower back and other related muscles.

Core exercises involve exercises where you stand up, use cables, bands, medicine balls or stability balls.

Sometimes, they incorporate exercises on an unstable surface forcing your body to maintain balance.

Having proper instruction on core training will provide proper guidance for performing your core training program.

Here are three core exercises which may develop a strong
toned core and may get you the six-pack abs!

1. Plank

This exercise looks similar to the push up, but you are resting on your forearms.

You want your elbows in line with your shoulders.

Contract your abs and lower back, pushing your hips into the air.

Your entire body should be in a straight line.

Hold this position for 10 to 30 seconds.

To make it harder, add CONTROLLED leg lifts to the exercise. Only lift your legs to hip height.

2. Side Plank (side bridge)

Start with your body resting on your forearm and side of your foot.

Lift your body off the ground, balancing on your foot and forearm.

Contract your abs and relax your shoulders.

If you are unable to keep your hips and legs off the ground, then your core needs work.

3. Standing Chops w/medicine ball or cable

The cable or medicine ball is extended over one shoulder.

Start by pulling the cable or medicine ball downward and across your body, keeping your arms extended.

Finish with your arms extended at your opposite hip.

Strengthen Your Core

Your core is the powerhouse for ALL exercise and movements.

The core includes your abdominals and lower back, AND the muscles located in your lumbo-pelvic-hip complex, which may help stabilize your spine during dynamic movements.

Crunches are one of the least effective exercises for developing core strength and endurance.

Incorporating core strengthening exercises may help develop your core, leading to a strong and toned midsection.

Looking for the elusive six-pack abs? Incorporate core training during your warm up to increase performance and postural control.

Your abs and body will thank you later for your toned, chiseled look and boost in your metabolism!

An Easy Way To Get Your 6 Pack

Top 3 Whey Protein Quality Tests

noreply@blogger.com (Mark Dilworth, Certified Nutrition Coach) — Fri, 13 Mar 2015 09:45:00 +0000

by Athletic Greens

I get a lot of questions from you, and I try to do my best to answer them. However, there have been a few questions that keep popping up about Protein Powders.

Many of you have asked questions like:

“Is protein powder a good source of protein?”

“Is it healthy for me?”

“There’s so many to choose from (soy, casein, whey, vegetable) which one should I take?”

All great questions so I decided you deserve to have a post dedicated to the topic - how to navigate the confusing world of protein powders.

Today, I’ll share with what I think about some of the most popular protein powders around: casein, whey, and vegetable protein powders.

First, when considering any supplement you should look at two very important factors:

1 – The ingredients should be comprised of nutrients from whole food and natural forms to ensure you’re giving your body the nutrition it actually needs and can recognize as food – nature wins.

AND

2 – The ingredients should be undamaged by common processing methods, leaving it its natural, more bioavailable (absorbable) form.

Protein powders are no exception, and should meet the two requirements I just mentioned.

Onward...

Soy Protein Powders

Soy is one of the most genetically modified grains in the United States and for that reason alone, I would avoid Soy and Soy Products altogether.

Soy Protein Powder is no exception. Soy protein contains isoflavones (also known as soy estrogens) that have been shown to cause chaos with your body.

The isoflavones in soy have been shown to decrease testosterone in men (Goodin et al, 2007; Dillingham et al, 2005) and reproductive outcomes in women (Strom et al, 2001; Dinsdale & Ward, 2010), thyroid disease (Hughes, 2003) and liver disease, and have been linked with increased cancer risk.

Skip it.

Vegetable Protein Powders

There’s nothing wrong with the amino acid chains (protein building blocks) found in Vegetable Proteins. They can be a great source of protein for people who choose not to eat animal sources of protein.

However, vegetable sourced protein isn’t the most bioavailable because it is molecularly bound to vegetable fibers, so it generally passes right through you.

Kiwi Question of the Day: If you are not a vegetarian, is there a point in taking a protein powder that you can’t even absorb properly?

Absorption is key and if you’re looking to get it from vegetable protein, you may be disappointed. That said some people do like to cycle through their protein powders, and the vegetable proteins can be an option.

If you are going to go with vegetable proteins, I recommend hemp or pea protein. If you want most bang for your health (and buck) then animal proteins win hands down.

Casein Protein

Casein Protein is one of the two main proteins that come from cow’s milk.

(I’ll share the other one in just a moment)

Though many believe it to be an excellent source of protein even when taken in isolation, I still have my doubts mainly because of some recent studies that have indicated an association between casein protein and tumor development.

Animal studies have shown that isolate casein protein may increase the production of Insulin- like Growth Factor – 1 (IGF-1), in a format that has been shown to increase the risk of cancer.

In fact, two comprehensive human studies from The Harvard School of Public Health and the Journal of the National Cancer Institute highlight the relationship between IGF -1 and increased risk of cancer for both men and women (Ma et al, 1999).

This is enough for me to stay away from any isolated casein products.

Further, many people who have dairy intolerances are intolerant to this protein.

Like all milk proteins, and the main sugar in milk, lactose, if you have ANY intolerance or any allergy then you should avoid those dairy products without exception.

Raw grass-fed cow’s milk when consumed from a source you trust AND if you tolerate it may be another option for you.

However we are discussing supplementation, specifically protein powder.

Luckily, there’s another highly bioavailable protein source from cow’s milk that doesn’t have the reputation that casein has (it may in fact counter the cancer promoting elements of casein), nor require you to milk a cow in your backyard….

Whey Protein

In those that tolerate it, QUALITY whey has been linked with improved immune profiles and faster muscle recovery.

Studies have shown Whey Protein Powder, if NOT “cooked” by high temperature processing, also better maintains its amino acid composition.

What does that mean?

It means that your body will better absorb it because it’s still in the form nature intended for absorption into our bodies.

If you’re going to take a protein powder, Whey Protein probably is your best option.

However ONLY if the following 3 conditions are met:

3 Things To Consider Before Purchasing Your Next Whey Protein

1 – You can tolerate whey: Some people can tolerate it, while other people just can’t.

If you fall under the “I don’t tolerate whey” category, it’s best to avoid Whey Protein due to its tendency to ignite an inflammatory response.

If you do not know if you tolerate it, then DO NOT TAKE any dairy, until you have completed my 30 Day Fat Loss plan (The Complete 30 Day Reset)

2- The Whey Protein comes from healthy cows: The nutrients that cows eat effect the quality of its milk and the whey protein it yields.

Whey Protein coming from sick cows is best avoided for specific reasons I’ll share with in an upcoming post. Suffice to say I avoid whey from industrially grain fed cows. Stay tuned...

3- The Whey Protein is NOT over processed using harmful manufacturing methods:

A lot of manufacturing processes utilize methods that literally “cook” the whey protein. The end result is a denatured protein – leaving it in less absorbable isolate form that may even be harmful to consume over the long run.

Overall, Whey Protein can be a powerful way of easily getting more protein in your diet (especially if you’re a busy person)…. IF you tolerate it.

Not only is it one of the more bioavailable forms of Protein Powders around, whey tends to be tastier than the other options.

Also, I should re-iterate that the 3rd condition I just mentioned is VERY IMPORTANT to consider before going out and purchasing a protein powder.

Check out Athletic Greens now!

How Omega 3 Fatty Acids Help Fat Loss and Strength

noreply@blogger.com (Mark Dilworth, Certified Nutrition Coach) — Mon, 02 Mar 2015 11:09:00 +0000

By Kevin DiDonato MS, CSCS, CES

You are getting older. And so is a good majority of our population and the world. With an estimated 77.6 million baby boomers, it’s a fact that we are getting older.

And there is nothing you can do about it!

But there could be a way to control the SPEED of aging.

Watching your diet can help you maintain a healthy body weight.

And exercise strengthens your muscles, which can lead to overall better body composition.

Strength training also increases strength in your muscles and bones.

And this could add YEARS back to your life, figuratively speaking.

But there is ONE IMPORTANT nutrient you need to remember to take as you get older.

And this one nutrient, shown in research, could improve your heart health and has the potential to help you shed a pound or two.

Plus, now it could help increase your overall strength and force production.

Let me explain…

Omega-3 Fatty Acids

Omega-3 fatty acids are essential fats which your body cannot make.

Omega-3 fatty acids are broken down into three sources:

• ALA (plant based)

• DHA

• EPA

DHA and EPA are found in Krill oil and fish oil.

However, you may have heard that Krill Oil is better than Fish oil.

As a review…

Fish oil and Krill oil BOTH contain DHA and EPA.

And, some studies have shown, fish oil contains slightly higher levels than Krill oil.

However, the structure of Krill compared to fish oil is the KEY.

In fish oil, the omega-3 fatty acids are bound by a triglyceride backbone.

And in Krill oil, the omega-3 fatty acids are bound by a phospholipid backbone.

And this is the BIGGEST difference between the two.

Krill oil only contains 62.8% omega-3 fatty acids.

But due to the chemical makeup, it could help to improve the absorption rate in your intestines.

This means that you could potentially INCREASE omega-3 levels in your blood.

And this may make it MORE powerful than just regular fish oil of which the absorption rate could be significantly LOWER.

ALA is another form of an omega-3 fatty acid, and is a good source, but might not be as beneficial as Krill or fish oil.

The problem with ALA is this: once ingested, ALA has to be further processed to turn it into DHA.

And this conversion of ALA to DHA, research shows, is not very efficient.

You may not get as much DHA from ALA that you would find in Krill oil.

In order for you to increase more omega-3 fatty acids intake, it should be recommended to increase your vegetable intake AND your intake of fatty fish.

Omega-3 fatty acids could potentially reduce cholesterol and improve your heart health.

It also has been shown to improve symptoms of depression, arthritis, and possibly cancer.

But now, omega-3 fatty acids could also possess the ability to improve the quality of life as you age.

Give me a minute to explain…

Strength Training And Aging

One way to stop the age-related decline in muscle loss could be to turn to strength-based exercises.

And with more and more people aging and reaching baby boomer status, the population of older adults who exercise IS EXPLODING.

Strength training progressively promotes overload to your muscles, possibly increasing muscle size and strength.

Muscle tissue is more metabolically active than fat tissue, possibly leading to weight loss or even more muscle tone.

Exercise, in general, improves strength and endurance in your muscles, and also put stress on your bones.

And this stress, research suggests, can strengthen your bones, therefore possibly improving, or even preventing, age-related osteoporosis.

And let’s not forget about weight loss.

Increasing muscle tissue has the ability to increase a metabolically active tissue.

And this tissue needs more CALORIES in order to keep you running throughout the day.

Having more lean mass (muscles) could increase your resting metabolic rate, so you could burn more calories throughout the day - even while SLEEPING.

This could potentially improve body composition by burning your fat stores to use as energy.

This may leave you trim and tone way into your golden years.

Omega-3 fatty acids, some clinical research shows, provide even MORE benefits than you already know about.

Researchers in Brazil have possibly discovered AMAZING benefits regarding omega-3 fatty acids and strength training.

It might SHOCK you to know that omega-3 fatty acids have been shown to IMPROVE strength as you get older.

The Research

Researchers in Brazil recruited 45 women with a mean age of 64.

They divided the women into three groups

• Strength training only

• Strength training with omega-3 fatty acids for 90 days

• Strength training with omega-3 fatty acids for 150 days

The researchers wanted to see if omega-3 fatty acids could benefit muscle strength and development.

After 90 days of strength training, the researchers were SHOCKED by their findings.

They noticed that all three groups increased their strength and muscle force.

But more importantly, the group supplemented with omega-3 fatty acids showed SIGNIFICANT improvements in strength than the strength training alone group.

They concluded that strength training DID improve strength in elderly women and in ALL groups, but that groups supplemented with omega-3 fatty acids showed significant improvements in muscle strength AND functional capacity.

Take Home Message

Aging affects everyone differently.

And with the baby boomer population increasing, there are plenty of people looking for the fountain of youth.

Exercise is one way to increase longevity due to altering body composition, blood lipid profiles, strengthening of your muscles and bones.

Omega-3 fatty acids and strength training combined may STRENGTHEN and improve muscle force.

And this could lead to increased lean mass, which may alter your body composition - for the better.

In order to increase your omega-3 fatty acid intake, you should increase your marine (fish) intake and vegetable intake.

You could possibly live a leaner and fuller life throughout your golden years.

Download your Free Report, "What to Never Eat After You Workout!" Fuel your body all day to give you better results during and after workouts.

Top Protein-Packed Fruits and Vegetables

noreply@blogger.com (Mark Dilworth, Certified Nutrition Coach) — Thu, 12 Feb 2015 12:14:00 +0000

by Kevin DiDonato, MS, CSCS, CES

Protein, which is the basic building block of tissue, cells, and muscle in your body, are vital nutrients that you need in order to protect your health and the health of your cells.

Most people know that great protein sources come from fish, turkey, chicken, and grass-fed beef.

However, there are many other great sources of protein that you can include today, to increase your protein intake.

Let me explain…

Protein and Your Body

See: Pre- and Post-Workout Protein for Muscle Growth
As previously mentioned, protein plays a very large role in tissue repair and growth.

In fact, in order to build strong, lean muscle tissue, you need to make sure you are getting enough protein, depending on your size and activity level.

Protein, which is a peptide chain of amino acids, is most commonly found in meat products.

However, you may also be able to get adequate protein from fruits and vegetables, which may also boost weight loss plus increase antioxidant status.

There are two types of proteins your body needs, and they are essential and nonessential amino acids.

Essential amino acids are amino acids that you need to obtain through your diet, since they are not synthesized by your body like nonessential amino acids are.

Meat is a complete protein source, which means it has the correct mix of essential and nonessential amino acids.

Most fruits and vegetables contain incomplete proteins, so they need to be combined with other food sources in order to provide the proteins necessary for tissue repair and growth.

Proteins are not only good for building lean muscle tissue, but they may also be an appetite suppressant, which could prevent you from overeating at your next meal.

Fruits and Vegetables Have Protein Too

See: Fat Burning Tricks Using Protein

There are many ways to include protein into your day.

You can have a protein supplement shake to boost your protein intake, or you can include smaller meals spread throughout the day, that include some kind of protein source.

However, there is one other way to include protein that you may not think about.

When people think of fruits and vegetables, what often springs to mind are low calories, vitamins, minerals, antioxidants, and fiber.

But what about the protein?

Besides water, most of the foods that you eat include some level of protein – even fruits and vegetables.

However, the proteins found in fruits and vegetables often times are found to be incomplete, and need other food sources to supplement the protein they do not have.

Here are some FRUITS that contain protein (a one cup serving):

Dried Apricots 5.0 grams

Avocado 4.5 grams

Cherries 3.0 grams

Bananas 2.5 grams

Coconuts 2.0 grams

Fruits also contain plenty of antioxidants, vitamins, minerals, and water that are important for optimal health and hydration.

Plus, fruit contains plenty of fiber, which has been linked to reduced cholesterol levels, decreased appetite, and a reduced risk for heart disease and some cancers.

Here are some VEGETABLES that contain protein (a one cup serving):

Spinach 5.0 grams

Asparagus 4.2 grams

Cauliflower 3.8 grams

Broccoli 2.4 grams

Celery 1.5 grams

Vegetable protein is both low in calories and fat, which could be great for people watching their calorie intake in order to lose weight.

Plus, they are full of vitamins, minerals, and fiber, for a complete all-around food source that could improve your health.

The Other Ways to Include Protein

Most people already know that grass-fed red meat, chicken, fish, and turkey are all great sources of lean protein.

However, if you are looking for alternative foods that contain healthy doses of protein, then look no further than your fruit and vegetable section.

Fruits and vegetables are not only packed full of antioxidants, vitamins, minerals, and fiber, but they can also be a low-calorie protein source, perfect for building lean, sexy muscle, without packing on the calories.

This could boost fat loss, speed up your metabolism, and sculpt your abs, butt, and thighs in no time at all so you will be beach-body ready by next year!

7 Secrets to Boost Testosterone Naturally

noreply@blogger.com (Mark Dilworth, Certified Nutrition Coach) — Sun, 01 Feb 2015 09:37:00 +0000

Testosterone is a man’s best friend. It focuses our thoughts, increases sex drive and everyday drive, increases muscle size and strength, and can strengthen our bones, preventing osteoporosis.   Most men start to notice a natural decline in testosterone in their 40s, due to the aging process. There are ways to prevent this process from taking over your life! Let me explain.There are various ways to increase testosterone naturally. A combination of diet and exercise can promote natural increases in testosterone and you can regain your strong and virile self.

Ways to increase testosterone naturally with exercise:Lift heavy or go home - Incorporating strength training naturally increases your testosterone levels.   The most common lifts are Olympic-type lifts which incorporate a wide range of body parts and quickly fatigue the body. Due to fatigue and the metabolic demands placed on the body during compound movements and Olympic lifts, you will see tremendous spikes in your testosterone.

Hit It Hard - The intensity also raises blood concentrations of testosterone. Increasing the intensity can boost your testosterone. How? When your body is fatigued by exercise, there is a sharp rise in testosterone - not so much for lower intensity exercises. In one study, the use of maximal jumping demonstrated a rise in testosterone concentrations.   They determined that with intense maximal exertion and exercising until fatigued, there was a marked increase in testosterone than at baseline. So no more 5-minute rests between sets! Lowering your rest time will boost T levels dramatically!

Up The Sets, Lower The Reps - Increasing the sets and lowering the repetitions can boost testosterone in the body.   The jury is still out on if it’s due to fatigue, the metabolic demand placed on the body, or just the amount of weight results in this increase. But rest assured, increasing the volume will boost testosterone. What is the result: besides fatigue, you put on more muscle mass making you stronger and leaner than ever before!

Here are foods which boost testosterone:Diet is the other player in raising testosterone levels. There are many nutritious foods you should add to your current diet which contain specific nutrients that help in the production of testosterone.

Oysters - If you are a fan of Oysters on the half shell, then you are also a BIG fan of raising your testosterone.   Oysters have been used for hundreds of years as an aphrodisiac in different cultures. Oysters contain healthy doses of zinc, which is a potent mineral in the production of testosterone.

Red meat - Here’s to getting in touch with your inner carnivore!   Reducing red meat in the diet can lead to reduced testosterone levels and testosterone production. However, you want to make sure you are getting grass-fed, hormone-free red meat.   Cattle fed the way it should be, results in leaner meats with higher Omega-3 fatty acids.

And if you’re worried about saturated fat, don’t be! Our body needs saturated fat for hormone production and certain chemical reactions in the body.   Just be sure to ingest them in moderate levels and make sure you are getting free-range, grass-fed beef!Fatty fish - Here’s another reason to eat fish! The fats found in fish can also increase your testosterone. Omega 3 fatty acids increase HDL cholesterol which the body uses for producing testosterone.

Seeds and nuts - Nuts are filled with healthy amounts of Omega-3 fats which are good for raising your good cholesterol. Most seeds also have high levels of Vitamin E and zinc which can send your testosterone through the roof.Incorporating the right foods in your diet and including heavy lifts like squats, lunges, deadlifts, and other Olympic lifts and altering the volume and intensity of your workout can naturally increase your testosterone.

Top 5 Sports Injuries [Infographic]

noreply@blogger.com (Mark Dilworth, Certified Nutrition Coach) — Tue, 27 Jan 2015 11:51:00 +0000

You can't play if you're injured. Here are the top 5 sports injuries to avoid:

Mark Dilworth, BA, PES

12 Signs You Need to Eat More Protein

noreply@blogger.com (Mark Dilworth, Certified Nutrition Coach) — Tue, 13 Jan 2015 11:37:00 +0000

by Mark's Daily Apple

Protein is an essential macronutrient. We can’t make it. We can pull it from our structural tissues – our muscles, our tendons, our organs – if we’re in dire need of amino acids, but that’s not a healthy long term strategy. For all intents and purposes, we need to consume protein to stay healthy, fit, happy, and long-lived. But we need to consume the right amount at the right times. And since I’ve already talked about how much protein certain populations should be eating on a general basis, shown you how to identify when you need more carbs, and explained how to tell if you need more fat, today’s post will cover 12 situations, symptoms, and signs that indicate a direct need for more dietary protein.

Let’s jump right in:

You’re older than you used to be.

For years, the elderly have been told not to expect anything from their bodies but decay and decrepitude. They can lift weights if they want, but they’re not going to get very strong and if anything they’ll just improve “tone” and “balance.” Well, that’s nonsense. The elderly absolutely can get stronger and even build muscle and improve their bone mineral density by lifting heavy things. Maybe not as easily as a 22 year old. Maybe not as much as when they were younger. But they can do it. There’s just one caveat: they need more protein than their younger counterparts.

The elderly aren’t as efficient at processing protein. To maintain nitrogen balance or tip the scales toward lean mass accrual, an older person is going to need more protein than a younger person – all else being equal. That goes for resistance training oldsters, puttering around the garden oldsters, and taking an hour to walk around the block oldsters. More protein is better than less.

You’re always hungry.

Of all the macronutrients, protein is the most satiating, and high-protein diets (which are usually also low-carb) consistently result in the greatest inadvertent reduction in calories. You don’t consciously stop eating. You’re not fighting your desire for food. You simply don’t want it. That’s the perfect antidote to insatiable hunger.

Just try it. Make a point to add an extra 20 grams of protein each meal. A few ounces of steak here, a chicken leg there, a piece of salmon, a few eggs. You’ll be fuller, faster.

So if your stomach resembles a bottomless pit, try increasing your protein intake.

You’re cutting calories.

Traditional calorie-restricted dieting certainly can help you lose body weight, but it also causes the loss of lean muscle mass. That explains why so many people who simply reduce calories to lose weight end up skinny-fat. Luckily, increasing the amount of protein you eat can offset some of the muscle loss caused by calorie restriction:

In weightlifters, a low-carb hypocaloric diet with 2x the RDA for protein resulted in greater nitrogen balance than a high-carb hypocaloric diet with RDA protein.
In women, a low-calorie, high-protein diet was better than a conventional high-carb, low-fat diet at promoting lean mass retention, even in the absence of exercise.

If you’re reducing calorie intake, you’d better increase the absolute amount of protein you’re eating. As an added bonus, the satiety from increasing protein will make the cutting of calories – an infamously onerous task – much easier.

You’re lifting heavy things.

Lifting heavy things changes how your body processes protein. On the one hand, resistance training makes you more efficient at protein utilization so that you actually need less protein to maintain your muscle mass. If maintenance is your goal, you probably don’t need extra protein.

However, resistance training also pushes your anabolic ceiling higher so that you can leverage higher protein intakes into more muscle mass and greater strength gains. The more protein available, the greater the response.

You’re exclusively eating plant protein.

For the most part, plant proteins are less efficient than animal proteins. They’re often missing essential amino acids. And in the case of something like soy protein, it’s just not as effective as an animal protein like whey:

Following resistance training, soy protein blunts testosterone production in men.
In both the young and the elderly, whey promotes greater muscle protein synthesis than soy protein.
Compared to milk, soy protein results in less hypertrophy following resistance training.
Women who consume animal protein have greater muscle mass than female vegetarians.

The easiest thing would be to add a whey protein supplement or start eating pastured eggs from happy hens (or raise your own to ensure their quality of life), but if you’re not going to do that at least increase your overall protein intake to make up for the inefficiencies of plant protein.

You’re engaged in chronic cardio.

As much as I caution against chronic cardio, people are still going to do it. I stuck with it for many years, even long after I’d realized the damage it was doing, because I was addicted to the rush of competing. So I get it.

If you insist on endurance training, you’re going to need more protein to stave off the loss of muscle. Even though you’re not necessarily eating less food when you exercise – maybe more, if anything – your caloric expenditure is greater and the net result is a negative calorie balance. A higher protein intake can stave off the lean mass losses associated with negative calorie balances, whether they stem from lower calorie intakes or higher expenditures.

You’re craving meat.

A lot of people get mixed up trying to interpret cravings because in our modern food environment, real nutrient deficiencies often masquerade as cravings for junk food. Sometimes, though, a craving is correct. And animal research suggests that a specific appetite for protein exists in mammals. When mice are protein deficient, they tend to seek out protein-rich foods and ignore protein-poor foods. I know when I haven’t had a good piece of meat in awhile, or I’ve just finished a heavy lifting session, I get a primal (small “p”) urge for it. I’ll almost salivate at the smell of a cooking steak.

So if you’re craving meat, give into it. Don’t ignore the craving. It’s probably right. There’s really no mistaking a desire for a delicious slab of animal flesh.

You’re eating lots of muscle meat.

Wait. What? The consumption of a potent source of animal protein raises the requirements of protein? How does that work?

Muscle meat is a rich source of methionine, the amino acid that the life extension crowd is always railing against as carcinogenic, inflammatory, and anti-longevity. They’re onto something, but there’s evidence to suggest that you don’t need to eliminate, or even reduce your methionine/muscle meat intake as long as you balance it out with another type of animal protein: gelatin.

Found in bones, connective tissues, gristle, cuts of meat like oxtail, neck, and shank, or gelatin supplements, gelatin is a protein composed primarily of amino acids like glycine and proline. Animal studies show that “methionine toxicity” can be countered by glycine supplementation. In fact, one of the primary mechanisms of methionine toxicity is glycine depletion. My favorite way to balance out methionine and glycine is to supplement with oxtail stew.

You’ve got achy joints.

In the previous post about fat requirements, I explained how my first response to achy joints is to increase my omega-3 consumption because that quickly curtails inflammation. But if that doesn’t work – and even if it does – I then turn to gelatin. Gelatin is connective tissue; it’s made of the stuff we use to repair and build our own cartilage, tendons, ligaments, and fascia. A few studies indicate that eating gelatin can improve joint pain:

A novel collagen type II supplement (a fancy gelatin supplement) improved pain, range of motion, and stiffness in women with severe joint pain and patients with rheumatoid arthritis.

You’re on bed rest.

Bed rest eats at lean muscle mass. It makes sense from your body’s point of view; since you aren’t using it, you don’t really need it. Placing individual limbs on bed rest also has the same effect. Wearing a cast on your arm and preventing it from performing simple, everyday contractions will initiate the atrophy process within days. In effect, unused muscle on bed rest becomes less responsive to protein/amino acids, or “protein resistant.” The answer is not to throw up your hands (if you can even move them) and give up. The answer is to increase your protein intake to mitigate the inefficiency.

Increasing protein during bed rest will slow down (but not completely halt) the breakdown of lean mass and improve muscle function.

You’re experiencing chronic stress.

Stress hormones are catabolic; they increase muscle and tissue protein breakdown. If you’re experiencing an acute stressor, like a tough workout, this catabolism is normal and necessary and gives way to anabolism. That’s how we get stronger, faster, fitter, and more capable. But if that stress becomes chronic, and the stress hormones are perpetually elevated, the balance tips toward muscle catabolism. Until you’re able to get a handle on the stress, eating more protein should mitigate the damage and might even reduce the stress itself.

You’re coming off surgery, recovering from burns, or trying to heal a wound (or all three).

Traumatic damage to your tissues requires more protein to make the necessary repairs and recovery.

In wound patients, protein deficiency is common and impairs the healing process. Wounded rats placed on protein-free diets also take far longer to heal than wounded rats eating protein-replete diets.

After surgery, which is pretty much a controlled wounding, protein intake is probably the most crucial aspect of the patient’s nutrition and subsequent recovery. Many doctors even recommend that surgical patients take whey protein isolate for a couple days after a procedure.

After a severe burn, your metabolism goes into hyperdrive. Stress hormones and inflammation skyrocket, leading to accelerated tissue breakdown, lean mass reduction, and overall body weight reduction. To counter this, “early and continuous” high-protein enteral feeding has become part of standard care for severe burn victims. Adult burn victims need at least 1.5 g/kg bodyweight; kids need up to 2.5 g/kg.

Most research focuses on the importance of protein intake after severe injuries, burns, and surgeries, but the same principles should hold true for recovery from minor stuff. This is also a good time to increase your gelatin/collagen intake, as those are the primary proteins used to rebuild new skin and gelatin is also a good source of arginine, an amino acid that promotes wound healing.

There you have it, folks: 12 signs, situations, and symptoms that indicate you should probably be eating more protein. I hope they’re helpful!

Which of these signs ring true? Are there any I’ve missed? Let’s hear about it in the comment section.

Mark's Daily Apple

How to Improve Vertical Jump, Speed and Explosive Power

noreply@blogger.com (Mark Dilworth, Certified Nutrition Coach) — Fri, 02 Jan 2015 09:54:00 +0000

Train to improve your vertical jump height and long jump distance because it won't happen by chance. Specific power training will get the job done. You could improve your chances of getting a scholarship to play at the college level. The fastest runners in the 40-yard dash typically have the highest vertical jumps and longest broad jumps. Both jumps show how much explosive leg power you have.

Vertical Jump

Here are 4 things you can do now to improve your vertical jump:

1. Improve your total body strength, especially leg strength. Overall strength training (including core training) is needed to stabilize joints, build muscle, correct postural problems and improve flexibility.

A male should be able to squat his body weight 8-10 times and a female should be able to squat about 75% of her body weight 8-10 times. If you are not able to squat, then you should be able to leg press about 1.5 times your body weight 8-10 times.

Powerful athletic movements initiate with or transfer through your core area. Translation: a weak core will severely hurt your power output and vertical jump.

2. Explosive weight lifting will improve your power and set you apart from your athletic competitors. Make your total body more explosive.

Just as you can do medicine ball exercises, plyometric exercises and light dumbbell exercises explosively, you can also lift heavier weights explosively.

Lifting weights explosively is an advanced form of exercise and shouldn't be done by beginners or youngsters. Your body should have the needed stabilization and strength before beginning explosive lifts.

It doesn't help you improve as an athlete to continually get stronger if power development is not there also. Power, or speed strength (how fast your muscles can produce force) is one of the best physical predictors of success in sports.

Research has proven that only lifting heavy weights at a moderate or slow pace will not improve your explosive power.

3. Do plyometrics, upper and lower body. Plyometric exercises help you to increase leg power and arm power. Exercises like squat jumps, medicine ball throws and side-to-side hops are good examples.

A high level of eccentric strength is needed during the landing phase of a plyometric jump. Inadequate strength will result in a slow rate of stretch and less activation of the stretch reflex. The amortization phase, the time on the ground, is the most important part of a plyometric exercise.

It represents the time between the landing and the take off and is critical for power development. If the amortization phase is too long, the stretch reflex is lost and there is no plyometric effect. The take off is the concentric contraction that follows the landing. During this phase the stored elastic energy is used to increase jump height and explosive power.

Plyometrics represent high intensity training, placing great stress on the bones, joints, and connective tissue. While plyometrics can improve your speed, power, and performance, they also place you at greater risk of injury than less intense training exercises.

It is important to perform the exercises correctly before implementation of full-speed exercises.Jumping and landing techniques should be mastered by you. Exercises should also be performed on safe surfaces such as rubber mats, sprung floors, grass or sand. Concrete or other similar hard surfaces expose you to injury.

4. Do deep knee bends and deep knee bend jumps at the end of your workout. Deep knee bends will strengthen your knees and ligaments supporting them. Having strong, stable knee structures will influence how high you can jump.

For deep knee bends, make sure that your back is straight when you are bending your knees. Squat down as low as possible and rise back in a slow motion. Repeat this exercise for 10-15 repetitions. You can add dumbbells to this exercise as you progress.

Deep knee bend jumps are like deep knee bends. When you reach the lowest point of the squat, leap vertically and explosively as high as you can. When you land, squat back down and jump again. Do 10-15 repetitions.

A vertical jump of:

30-32 inches - Good

33-36 inches - Very Good

37-40 inches - Excellent

Above 40 inches - Elite

Long Jump

The standing long jump (or broad jump) should be a regular part of your sports training workouts.

Use a soft athletic surface such as grass, astro-play or rubber floor to perform the long jump.

1. Stand behind a marked line.

2. Swing your arms back and bend your knees to propel your take-off.

3. Use a 2-footed take-off and landing. Jump as far as you can and land without falling backwards.

Your jump is measured from the take-off line to the nearest point of contact which is the back of the heels.

A long jump of:

7 ft. to 8 ft. - Good

8.5 ft. to 10 ft. - Very Good

10.5 ft. to 11 ft. - Excellent

Above 11 ft. - Elite

Include standing long jumps and vertical jump exercises in your training to improve your leg power and running speed.

Download your FREE 10-Minute Strength and Power Workouts now!

Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut

10 Ways Psychology Affects Athletic Performance [Infographic]

noreply@blogger.com (Mark Dilworth, Certified Nutrition Coach) — Sat, 06 Dec 2014 10:57:00 +0000

Many times, games are won or lost by players' mental outlooks or mistakes. Check out this great infographic:

Ohio University Online

Mark Dilworth, BA, PES
Sports Fitness Hut

4 Fat Burning Tricks Using Protein

noreply@blogger.com (Mark Dilworth, Certified Nutrition Coach) — Thu, 04 Dec 2014 10:08:00 +0000

by Kevin DiDonato, MS, CSCS, CES

If you’re looking to lose weight, then there is ONE nutrient you need to be sure of which you are getting enough.

And this nutrient – which may be found in most foods – is vital not only to weight loss, but to the health of your body and cells.

In fact, this nutrient – which I will reveal to you in a minute – has been shown to repair cells AND make new cells in your body.

What is this magical nutrient?

It’s protein!

And today, I want to show you FOUR simple ways – that you can implement NOW – that will boost your intake of protein!

In case you haven’t heard, high-protein diets have gotten A LOT of attention recently due to their ability to improve weight loss results.

But first, you need to understand not only why protein is good for you, but the exact way it helps you lose weight.

Protein and Your Body

Firstly, protein is the building block of life. Once it enters into your body, it is broken down into its basic form – amino acids.

These amino acids are then used by your body to repair cells or MAKE new cells.

Now, protein is a vital component to many cells in your body, including your skin, organs, glands, and muscles, plus it’s necessary for normal growth and development in children and young adulthoods.

Most people think about protein as a way to build muscle – which is more beneficial than fat at boosting metabolism.

But did you know it has been shown to be effective for weight loss?

Protein is broken down into essential amino acids – your body does not make these, so they need to be obtained through food – and non-essential amino acids – which means your body makes them from digested protein.

Now, a high-protein diet has been shown to boost weight loss by making you feel more satisfied after your meal.

Plus, it has been shown that your body may burn more calories from DIGESTING proteins – called the thermic effect of foods – than other nutrients such as fat and carbohydrates.

The recommended protein intake is 56 grams for men and 46 grams for women – per day.

But in order to lose weight, some nutrition experts recommend you eat more than this.

But remember, no matter how much protein you eat, if you do not exercise, or your calorie intake is too HIGH, then this could lead to WEIGHT GAIN as opposed to weight loss.

So what are some easy ways to include more protein?

Easy Tips on How to Include More Protein

If you’re looking for easy ways to increase your protein intake, then you have come to the right place.

These FOUR WAYS are easy to implement, and may have you feeling leaner – in no time at all!

1. Power Up Your Breakfast With A Shake

One of the easiest ways to boost your intake of protein is to make a protein-fortified shake for breakfast or as a snack.

Simply add a scoop (or two!) of protein powder to your normal breakfast shake in order to easily boost your intake of protein.

But you don’t need protein powder to increase your intake.

Simply add almond milk (great source of protein), Greek yogurt, or coconut milk (great source of healthy fats too!) to a blender, add some ice and berries, and you have yourself a protein-packed, fat-blasting breakfast shake.

Here is a great recipe:

Chocolate Covered Strawberry Shake

1 cup unsweetened almond milk
2 scoops of chocolate protein powder
½ cup fresh or frozen strawberries
4 ice cubes

Add all the ingredients to a blender and mix until smooth!

2. Include More Lean Meats into your Day

Lean meats – such as lean grass-fed beef, ground turkey, wild-caught fish, and free-range poultry – are great options for increasing your protein intake.

In fact, one ounce of most of these lean meats may contain roughly SEVEN grams of fat-busting protein.

Include THREE ounces (or more depending on your weight) of lean meats and you may find your meal more satisfying – which could limit the amount of food you eat and help you process carbs more effectively.

Here is a great recipe for Mini meatloaf’s containing lean, ground turkey:

Texas-Mex Mini Meat Loaves

Nonstick cooking spray
 
1 lb. ground turkey breast 
¾ cup rolled oats 
½ cup mild red salsa
¼ cup snipped fresh cilantro
2 egg whites
2 tsp chilli powder
1 ½ tsp ground cumin 
¾ mild chunky salsa
½ cup low fat cheddar cheese

Preheat oven to 400 degrees. Lightly spray a 12-cup muffin pan with nonstick cooking spray. In large bowl combine turkey, oats, red salsa, cilantro, egg whites, chili powder, and cumin. Divide mixture among muffin cups. Bake for 20 minutes or until no longer pink. Top each meat loaf with 1 tablespoon chunky salsa and 2 teaspoons cheese.

3. Add Some Crunch to Salads or Snacks

One of the easiest ways to boost your intake of protein is including different types of nuts into your snacks, or on top of salads.

Nuts are a great source of protein, fiber, and healthy omega-3 fatty acids.

They can be a perfect addition to any diet plan if you’re looking to boost your intake of protein.

4. Even Protein for Vegetarians

If you are vegetarian, there are plenty of protein-rich options for you as well.

Sources like avocados, beans, lentils, quinoa, and leafy-green vegetables (kale and spinach) may all boost your intake of protein, healthy fats, fibers, and calories.

For a quick and easy protein-packed meal, try mixing some cooked beans and rice for a complete and satisfying meal.

Pump Up Weight Loss with Protein

If you are like some weight loss seekers, you may have turned to a higher-protein, lower-carb diet in order to get the best results possible.

And this may have worked for you!

However, if you have struggled – or are struggling – to figure out the best way to include protein, then these four tips are for you!

Not only could you grow and repair cells, but you may satisfy your appetite, burn more calories, and LOSE MORE WEIGHT – all by including a little more protein into your daily meals.

Bodyweight Speed Drills vs. Resisted Speed Drills

noreply@blogger.com (Mark Dilworth, Certified Nutrition Coach) — Fri, 14 Nov 2014 10:59:00 +0000

Bodyweight speed drills should come before resisted speed drills. You may have seen that commercial showing an athlete doing a speed drill while pulling a sled.....that's a good exercise to do---if you're ready for it....

Unfortunately, many young athletes haven't even mastered bodyweight speed drills yet.....and, they don't have enough core strength or overall body strength to do this sled exercise the right way.

Master bodyweight speed drills before progressing to assisted or weight-bearing speed drills.The average guy or gal I see working out doesn't even run with correct running mechanics. This would be the place to start----work on running mechanics every day.

Greek researchers found that athletes training with towing methods (sleds, tires, etc.) improved their running velocity over the first 20 meters (i.e. acceleration) but that overall maximum speed did not improve.

The researchers found that unresisted sprint training techniques improved maximum speed velocity more. So, resisted and unresisted training has a place in the overall speed training program. Finally, the researchers found that towing sleds that were too heavy forced the athletes to use bad running mechanics.

Some good bodyweight speed drills to do:

1. Form running
2. Long jumps
3. Vertical jumps
4. Speed shuttles
5. Box jumps
6. Pogo jumps
7. Speed ladder drills
8. Side shuffles
9. Front-to-back hops
10. Side-to-side hops
11. Acceleration starts of 10-20 yards
12. Bounding
13. Speed step ups (knee high platform)

Don't do an exercise just because you see it on television or in a magazine! You may not be ready for that exercise.

Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start burning fat and to shape your athletic body!

Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut

2 Top Kettlebell Fat Burning Strength Workouts

noreply@blogger.com (Mark Dilworth, Certified Nutrition Coach) — Sun, 26 Oct 2014 02:44:00 +0000

by Mike Mahler, Mahler's Aggressive Strength

Kettlebell 5x5 training is a standard protocol that has been around for many years. It is also an extremely effective way to pack on size and strength. It was a favorite of legendary bodybuilder Reg Park who just happened to be Arnold’s idol. Here is how it works.

Pick a training weight and do five sets of five reps. If and when you can complete all sets of five, increase the weight by five to ten pounds and shoot for five sets of five again. Take three-minute breaks in between each set. Obviously incremental weight increases are not possible with kettlebell training so we have to look at other factors to manipulate. One factor to manipulate is time under tension.

When you can do 5x5 with a quick tempo, increase the negative to four seconds and the positive to two seconds. When that becomes easy, try five seconds up, a pause at the bottom and five seconds down. Another factor to manipulate is the breaks between each set. Instead of taking three-minute breaks in between each set, take two-minute breaks. When that becomes easy, decrease the breaks to ninety seconds. When that becomes easy, go to sixty seconds.

When you can do 5x5 with one-minute breaks and slower tempos, I have no doubt that you will be ready for some heavier bells. A third variable that can be manipulated are the training exercises. When you can do 5x5 on the standing Military Press, work on 5x5 on the seated press, and then 5x5 on the Sots Press. When you can do double swings easily with 5x5, move up to double snatches. There is always something that you can do to make an exercise harder or a training regimen more effective.

Here are two sample 5x5 kettlebell programs (see 15 Top Kettlebell Exercises here)

Option One

Monday

A-1: Double Military Press

A-2: Alternating Renegade Row

Do A-1 and A-2 back to back. In other words, do one set of A-1, wait a minute and then do a set of A-2, wait a minute and then do another set of A-1 and so forth. Keep going back and forth between A-1 and A-2 until you have completed all five sets.

B-1: Double Kettlebell Front Squat

B-2: Double Kettlebell Swing

Same directions as A-1 and A-2

Wrap up with

Double Windmill 2x5 l,r (left and right) Take two minute breaks in between each set. One complete set equals five reps on each side.

Wednesday

A-1: Double Floor Press

A-2: Double Bent-over Row

Same directions as above

B-1: Double Front Squat

B-2: Double Snatch

Same Directions as above

Wrap up with

TGU 2x5 l,r (left and right) Take two minute breaks in between each set. One complete set equals five reps on each side.

Friday

A-1: Seated Military Press

A-2: Renegade Row

Do A-1 and A-2 back to back. In other words, do one set of A-1, wait a minute and then do a set of A-2, wait a minute and then do another set of A-1 and so forth. Keep going back and forth between A-1 and A-2 until you have completed all five sets.

B-1: Double Kettlebell Front Squat

B-2: Double Kettlebell Swing

Wrap up with

Double Windmill 2x5 l,r (left and right) Take two minute breaks in between each set. One complete set equals five reps on each side.

Option Two

Day 1:

A-1: Double Military Press

A-2: Double Bent-over Row

B-1: Double Floor Press

B-2: Double Renegade Row

Wrap Up with

TGU 5x5 l,r (left and right)

Day 2

A-1: Double Front Squat

A-2: Double Snatch

Wrap Up with

TGU 5x5 l,r (left and right)

Take a day off in between each workout. In other words, do day one on Monday, day two on Wednesday, and then Day 1 again on Friday.

Key Points

Option one involves three full body workouts per week. This is a great program for people that have solid recovery abilities, lifestyles that are not too stressful, and solid nutrition each day. Option two is for people that need more time between each workout. You have more days before a training day repeats itself and more time for recovery. The workouts are split into upper body one day and lower body the next day so that you have less to focus on. Both program work very well. One will work better for you than the other so try them both out and monitor your progress. Stick with the one that works best for you.

Get your Kettlebell Training Manual!

Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut

How to Eat Protein Pre- and Post-Workout for Muscle Growth

noreply@blogger.com (Mark Dilworth, Certified Nutrition Coach) — Mon, 13 Oct 2014 17:51:00 +0000

By: Brian St. Pierre, CSCS, CISSN

If there is one nutrient that you need to support your training and recovery, protein would be it! All the exercise in the world won’t help you build muscle or get lean if it is not supported with proper nutrition, which should always include a good dose of some high-quality protein or high quality protein powder.

Many people argue the merits of whether you should have protein before you workout or after, when in reality the best time is both! The purpose of having protein before you exercise is to prevent muscle protein breakdown and to promote muscle protein synthesis. This is fancy talk for preserving the muscle you already have, and helping to promote the growth of new muscle tissue.

In addition to consuming some quality protein before you exercise, you should also consume some after as your muscles are highly receptive to incoming nutrients after a training session. The purpose of protein after training is to simply continue the benefits of pre-training protein, to preserve the muscle you already have and help create new muscle tissue.

That’s the big picture anyway, but let’s dig a little deeper and see more ways in which protein around our training can improve our results!

Protein Before You Train

Recent research has shown that consuming protein before exercise can decrease, or at least prevent the increase of, markers of muscle damage (myoglobin, creatine kinase and myofibrillar protein degradation) more than groups who consumed just carbohydrates or placebo.

This is one of the key reasons to have protein before you train, as reducing the damage to the muscles can improve recovery time and cause better adaptations to training over the long-term.

In addition, protein consumed before training will also flood your blood stream with amino acids as your body needs them, beginning the process of creating new muscle while you are training!

Aim to consume about 15-40 grams of protein within 30-90 minutes before training, depending on your size and needs. This can be consumed either in a shake or a mixed meal, again depending on what best fits your needs.

Protein After You Train

While most people know they should have some protein after they exercise, they often believe that they must have a shake or meal immediately after finishing their last set. The fact is if you consumed an adequate amount of quality protein within 30-90 minutes before you started exercising, then there is no need for immediate consumption. In reality as long as some quality protein is consumed within an hour after cessation of training, you are golden.

On the flip side of that, waiting too long can compromise the beneficial adaptations to training, and decrease your results. So while you don’t have to slam down a shake immediately after training, it wouldn’t be in your best interest to wait for 3 hours either.

A perfect example of the importance of having protein around your training was a recent 10 week trial where the researchers had subjects consume a protein/carbohydrate mixture before and after training, and another group consume that same mixture at the two points in the day furthest from the training.

The group that surrounded their training with the protein/carbohydrate mixture had greater gains in lean mass and strength, while also losing some body fat to boot (the other group actually gained some fat). This clearly indicates that surrounding your training with adequate amounts of high-quality protein (and carbohydrates) will maximize results, even if your total intake for the day is the same.

Aim to consume about 15-40 grams of protein within 60 minutes after training, again depending on your size and needs. Whether this is consumed as a shake or a solid meal is solely dependent on what best fits your needs.

The take home point is that it is a good idea to surround your training, both before and after, with high quality protein to maximize the benefits of exercise. This will minimize protein breakdown, and maximize your ability to build or maintain lean muscle mass.

Download your Free Report, "What to Never Eat After You Workout!" Fuel your body all day to give you better results during and after workouts.

Mark Dilworth, BA, PES
Sports Fitness Hut

Top 10 Athlete's Strength and Power Training Techniques

noreply@blogger.com (Mark Dilworth, Certified Nutrition Coach) — Wed, 24 Sep 2014 21:52:00 +0000

As an athlete, you need certain strength and power training techniques to help you succeed in your sport. It is not enough to train hard. You must train smart also.

One important thing to remember about sports fitness training is that it is not a strongman contest! Too many times there is too much emphasis placed on "maxing out" with the weights.

To continually get stronger without an increase in speed, power and athleticism will do you no good. An overall athletic training framework for you to follow is.....

1. Train your body in all 3 planes of motion. Many athletic movements happen in the transverse plane (rotations, turning, twisting, etc.) and frontal plane (side-to-side, lateral).

Machine-based training concentrates on the sagittal plane (up- down, forward-backward movements). Do miminal athletic training on machines because they limit your natural movement patterns.

2. Train on your feet because most athletic movements in games are done standing and running.

3. Stabilize and strengthen the core first and limbs (arms and legs) later.

This can be done using exercises like bridges, planks, bird dogs, cobras, supermans and back extensions. You would later progress to full speed core exercises on your feet like medicine ball chops, medicine ball slams, 2-arm and 1-arm medicine ball throws and medicine ball rotational throws.

4. The same holds true for body strength exercises. Start with dumbbells to stabilize your joints.Dumbbells also don't allow you to cheat when 1 arm or 1 leg is weaker than the other.

Also, bodyweight exercises work well to stabilize your body strength. You can get to the heavier weights once your joints and muscles are stabilized and balanced. If you can't do bodyweight squats correctly then you won't do heavyweight squats correctly.

5. Continuing with strength exercises....concentrate on compound (multi-joint) exercises like squats of all types, lunges of all types, bench press, rows, step ups, and deadlifts.

One-legged squats, step ups and lunges improve your running strength and power because about 80% of running is done on one leg. Do less single-joint exercises like bicep curls, calf raises and leg extensions because you get little benefit.

6. And, improve your muscular balance. Quadriceps shouldn't be significantly stronger than hamstrings. Likewise, the frontside of your upper body should have muscular balance with the backside of your upper body.

7. Train your muscles with all contraction types (eccentric, isometric, concentric). All muscles function eccentrically (reduces force or deceleration), isometrically (stabilizes force) and concentrically (produces force).

Eccentric contractions are able to produce the most tension development followed by isometric contractions and lastly, concentric contractions. If eccentric contractions are able to produce the greatest tension development, then more time should be devoted during training for eccentric contractions to reduce the risk of injuries such as knee ACL tears.

Also, strong eccentric contractions are critical for athletes to produce maximal power since all force production (concentric) must be preceded by force reduction (eccentric).

8. Improve your flexibility and correct postural problems in the early stages of your training to avoid injuries when you get to more intense training.

9. Progress to more intense exercises like plyometrics, speed training and full-speed sport specific exercises after you have stabilized and strengthened your core, joints and overall muscle structure.

At this stage, you will train athletic movements in your sport (transfer-of-training effect) and not just muscles.YOU MUST TRAIN FAST AND EXPLOSIVE TO GET FASTER AND MORE EXPLOSIVE.

10. Rate-of-force production (how fast your muscles produce force) and dynamic balance are the two best physical predictors of athletic success. Your training program (strength, power, speed, flexibility, etc.) should be pointed toward improving these 2 physical traits.

Train harder, smarter and safely!

Download your FREE 10-Minute Strength and Power Workouts now!

Other things being equal, a muscular, powerful athlete will outperform a fat, slower or skinny, weaker athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!

Mark Dilworth, BA, PES
Sports Fitness Hut

10 Ways Testosterone Affects Your Body

noreply@blogger.com (Mark Dilworth, Certified Nutrition Coach) — Tue, 09 Sep 2014 03:10:00 +0000

Testosterone is an important male hormone. A male begins to produce testosterone as
early as seven weeks after conception. Testosterone levels rise during puberty, peak during
the late teen years, and then level off. After age 30 or so, it’s normal for a man’s testosterone
levels to decrease slightly every year.

Most men have more than enough testosterone. But, it’s possible for the body to
produce too little testosterone. This leads to a condition called hypogonadism. This can
be treated with hormonal therapy, which requires a doctor’s prescription and careful monitoring.
Men with normal testosterone levels should not consider testosterone therapy.

Testosterone levels affect everything in men from the reproductive system and sexuality to
muscle mass and bone density. It also plays a role in certain behaviors.

It All
Starts Here

Another Hormone Maker

Sperm Production

Libido

The
Control Center

Skin Issues

Fat Metabolism

Heart Health

The Messenger

The
Main Source

Genital Transformation

Behavioral Traits

Beard and Body Hair

Muscle Mass

Bone Density

In the Bloodstream

Testosterone is a vital male hormone that is responsible for the development and maintenance of
male attributes. Women also have testosterone, but in much smaller amounts.

The Effects of Testosterone on the Body

A male begins to produce testosterone as early as seven weeks after conception. Testosterone
levels rise during puberty, peak during the late teen years, and then level off. After age 30 or so,
it’s normal for a man’s testosterone levels to decrease slightly every year.

Most men have more than enough testosterone. But, it’s possible for the body to produce too little testosterone. This leads to a condition called hypogonadism. This can be treated with hormonal
therapy, which requires a doctor’s prescription and careful monitoring. Men with normal
testosterone levels should not consider testosterone therapy.

Testosterone levels affect everything in men from the reproductive system and sexuality to muscle
mass and bone density. It also plays a role in certain behaviors.

Endocrine System

The body’s endocrine system consists of glands that manufacture hormones.
The hypothalamus, located in the brain, tells the pituitary gland how much
testosterone the body needs. The pituitary gland then sends the message to the
testicles. Most testosterone is produced in the testicles, but small amounts come
from the adrenal glands, which are located just above the kidneys. In women,
the adrenal glands and ovaries produce small amounts of testosterone.

Before a boy is even born, testosterone is working to form male genitals. During puberty,
testosterone is responsible for the development of male attributes like a deeper voice, beard,
and body hair. It also promotes muscle mass and sex drive. Testosterone production surges
during adolescence and peaks in the late teens or early 20s. After age 30, it’s natural for
testosterone levels to drop by about one percent each year.

Reproductive System

About seven weeks after conception, testosterone begins helping form male
genitals. At puberty, as testosterone production surges, the testicles and penis
grow. The testicles produce a steady stream of testosterone and make a fresh
supply of sperm every day.

Men who have low levels of testosterone may experience erectile
dysfunction (ED). Long-term testosterone therapy can cause a decrease in sperm production. Testosterone therapy also may cause enlarged prostate, and smaller, softer testicles. Men
who have prostate or breast cancer should not consider testosterone replacement therapy.

Sexuality

During puberty, rising levels of testosterone encourage the growth of the
testicles, penis, and pubic hair. The voice begins to deepen, and muscles and
body hair grow. Along with these changes comes growing sexual desire.

There’s a bit of truth to the “use it or lose it” theory. A man with low levels
of testosterone may lose his desire for sex. Sexual stimulation and sexual
activity cause testosterone levels to rise. Testosterone levels can drop during a long period
of sexual inactivity. Low testosterone can also result in erectile dysfunction (ED).

Central Nervous System

The body has a system for controlling testosterone, sending messages
through hormones and chemicals that are released into the bloodstream.
In the brain, the hypothalamus tells the pituitary gland how much
testosterone is needed, and the pituitary relays that information to the testicles.

Testosterone plays a role in certain behaviors, including aggression and
dominance. It also helps to spark competitiveness and boost self-esteem. Just as sexual activity
can affect testosterone levels, taking part in competitive activities can cause a man’s
testosterone levels to rise or fall. Low testosterone may result in a loss of confidence
and lack of motivation. It can also lower a man’s ability to concentrate or cause feelings
of sadness. Low testosterone can cause sleep disturbances and lack of energy.

It’s important to note, however, that testosterone is only one factor that
influences personality traits. Other biological and environmental factors are also involved.

Skin and Hair

As a man transitions from childhood to adulthood, testosterone spurs
the growth of hair on the face, in the armpits, and around the genitals.
Hair also may grow on the arms, legs, and chest.

A man with shrinking levels of testosterone actually may lose some body hair. Testosterone replacement therapy comes with a few potential side effects,
including acne and breast enlargement. Testosterone patches may cause minor skin irritation.
Topical gels may be easier to use, but great care must be taken to avoid transferring testosterone
to someone else though skin-to-skin contact.

Muscle, Fat, and Bone

Testosterone is one of many factors involved in the development of muscle
bulk and strength. Testosterone increases neurotransmitters, which
encourage tissue growth. It also interacts with nuclear receptors in DNA,
which causes protein synthesis. Testosterone increases levels of growth
hormone. That makes exercise more likely to build muscle.

Testosterone increases bone density and tells the bone marrow to manufacture red blood cells.
Men with very low levels of testosterone are more likely to suffer from bone fractures and breaks.

Testosterone also plays a role in fat metabolism, helping men to burn fat more efficiently.
Dropping levels of testosterone can cause an increase in body fat.

Testosterone therapy can be administered by a doctor via intramuscular injections.

Circulatory System

Testosterone travels around the body in the bloodstream. The only way
to know your testosterone level for sure is to have it measured. This
usually requires a blood test.

Testosterone spurs the bone marrow to produce red blood cells.
And,studies suggest that testosterone may have a positive effect
on the heart. But some studies investigating testosterone’s effect on cholesterol,
blood pressure, and clot-busting ability have had mixed results.

When it comes to testosterone therapy and the heart, recent studies have conflicting
results and are ongoing. Testosterone therapy delivered by intramuscular injection
may cause blood cell counts to rise. Other side effects of testosterone replacement
therapy include fluid retention, increased red cell count, and cholesterol changes.

Source: Healthline

Mark Dilworth, BA, PES
Sports Fitness Hut

Iron Cross Stretch Lowers Hip and Low Back Injury Risks

noreply@blogger.com (Mark Dilworth, Certified Nutrition Coach) — Tue, 02 Sep 2014 02:10:00 +0000

Use the "iron cross" stretch to improve your hip and low back flexiblity and reduce injury risks.

With flexible hips and low back, you will be able to move more fluidly as an athlete and your speed will improve.

How to Do the Iron Cross Stretch

1. Make sure to keep your shoulders pressed to the ground at all times. This will give you maximum stretch in your hip.

2. Lie on your back then take one leg straight overhead and bring across your body down to ground. Don't "log roll" your body as you lower your leg! If you can't touch the ground, do the best you can until your flexibility improves. Hold stretch 20-30 seconds.

Many of you will not be able to touch your toe on the ground.....that's okay, you can do this stretch every day to improve your flexibility.

Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster! There are 3 levels: beginner, intermediate and advanced. Start at your level and progress.

Mark Dilworth, BA, PES
Sports Fitness Hut

10 Exercises to Improve Running Speed

noreply@blogger.com (Mark Dilworth, Certified Nutrition Coach) — Mon, 04 Aug 2014 21:44:00 +0000

If you want to improve your speed and power, you need to work at getting faster. It doesn't just happen. It doesn't have to be complicated workouts, just simple things like these tips and 10 exercises:

1. Starting and acceleration speed is critical during games because you rarely reach maximum speed. Work on quick start drills and plyometric power exercises like squat jumps, long jumps and box jumps (pictured below).

When you do box jumps, the platform needs to high enough to challenge you, but not too high. From an athletic stance, bend your hips and knees and swing your arms back to gather momentum.

Explosively jump onto the box and hold for a second. Step off the box. That's one repetition. Repeat for 6-8 repetitions.

2. Work on your running mechanics every day. Wasted motion and bad running technique will stop you from improving.

3. Strengthen and condition your hips, glutes, thighs and hamstrings. These groups make up your athletic "power center." Clock or 3-D Lunges work well here.

4. Keep your hips loose and flexible by doing exercises like leg swings (pictured below). Tight hip flexors will cause problems to other areas such as the glutes.

5. "Powerize" your running with exercises like power step ups and squat jumps. Other single leg exercises like lunges are great because single leg exercises use the same pathways that it takes to run.

6. Run fast! You get faster by training fast. If you play a sport, do your practice drills at full speed.

7. Make squats, deadlifts, good mornings, glute/ham drops and hang cleans regular exercises in your routine.

8. Strengthen your core every day. Exercises like planks, side planks and bridges can be done every day. A strong core is important for speed endurance.

If you will do these simple things on a regular basis, your running speed will improve. You will probably need the help of a professional trainer to make sure you are doing things right.

Train hard and smart!

Download your FREE 10-Minute Strength and Power Workouts now!

Other things being equal, a muscular, powerful athlete will outperform a fat, slower or skinny, weaker athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!

Mark Dilworth, BA, PES
Sports Fitness Hut

How to Eat Carbs for Workouts and Recovery

noreply@blogger.com (Mark Dilworth, Certified Nutrition Coach) — Mon, 28 Jul 2014 20:19:00 +0000

Carbohydrates seem to be a very misunderstood macronutrient these days. There are some who believe consuming any carbohydrates will make you fat and unhealthy, while there are others who consume absolutely enormous amounts of carbohydrates, believing them to be the key to health. In reality the truth, as usual, is somewhere in the middle.

While carbohydrates are neither evil nor perfect, they can be an excellent choice to help you train harder and longer, and recover faster. Consuming some carbohydrates before and after your training can have some incredibly powerful benefits, which will help to maximize the results of your efforts.

Carbohydrates Before You Train

Purposeful consumption of carbohydrates 30-90 minutes before you exercise has two main benefits: to fuel your training as well as to preserve your muscle and liver glycogen, the latter of which is an important and underappreciated factor in the recovery process. So if you don't eat a meal within 1-1.5 hours of your strength workout, it might be a good idea to consume a protein/carbohydrate shake prior to your workout.

If you have recently eaten a meal within 1-1.5 hours of working out then all you would need is a good protein-only shake to provide the necessary protein and branched chain amino acids for your workout.

There is also another misconception that carbohydrate consumption is only beneficial for endurance activity that exceeds two hours in duration. Challenging that idea is an appreciable amount of research that shows carbohydrate consumption enhances high-intensity training lasting only an hour.

Consuming carbohydrates before training also stimulates the release of insulin, which in this case is a good thing. Insulin stimulates protein synthesis and prevents protein breakdown (in the presence of amino acids in the bloodstream). Protein synthesis and prevention of protein breakdown is maximized when insulin is within the range of 15-30mU/l.

This is roughly 3 times higher than normal fasting levels, and is easily met with a moderate-sized balanced meal or shake. In addition, blood levels of carbohydrates and insulin (as well as amino acids) are elevated above normal fasting levels for 3-6 hours after a meal, meaning that your pre-training carbohydrate intake will keep your insulin elevated within that maximal range until you are ready to eat again after you finish training.

Simply consuming 30-60 grams carbohydrates within 30-90 minutes before training will help you train hard, maintain your glycogen levels, and stimulate insulin to help maximize protein synthesis and inhibit protein breakdown.

Carbohydrates After You Train

While it is clear that consuming carbohydrates before you train will improve training performance and recovery, how about consumption after you train? Well, carbohydrate consumption after exercise will replenish the glycogen that was used up, as well keeping insulin elevated to maximize protein synthesis and inhibit protein breakdown (as long as adequate protein is also consumed).

Research has very clearly shown that consuming carbohydrates of any type after training will rapidly replenish glycogen, stimulate insulin, and improve performance in repeat tests. In fact, delaying intake for two hours after training can delay glycogen resynthesis, so it is best to consume within an hour of training completion.

Aim to consume 30-60 grams of carbohydrates within 60 minutes after you complete your training session to maximize your results. The amounts needed depend on the size and needs of the individual, as well as the duration and intensity of the training.

In the end, make sure you are fueling yourself properly before and after a workout to reap the greatest rewards from your efforts. This will help to fuel your session, spare and replenish glycogen levels, and stimulate insulin to maximize muscle protein synthesis and inhibit muscle protein breakdown.

Check out ProGrade Nutrition products.....simply the best on the planet!

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Mark Dilworth, BA, PES
Sports Fitness Hut

Standing Hip Abductor Exercise Improves Lateral Speed and Power

noreply@blogger.com (Mark Dilworth, Certified Nutrition Coach) — Sun, 20 Jul 2014 04:46:00 +0000

The Standing Hip Abductor Exercise will improve your lateral strength (frontal plane) which will help develop your lateral power and speed.

It is better to do this exercise on your feet since most athletic movements are done on your feet. Besides, the sit-down hip abductor machine doesn't work the hip muscles near enough.

Inadequate training of the gluteus medius (hips) will limit your athletic performance. Weakness in the gluteus medius can result in knee and back injuries.

Weakness in the gluteus medius also contributes to instability when you walk, run and jump. In other words, you will avoid alot of injuries just by training the darn gluteus medius!

Take the necessary steps to improve your lateral strength. Working out on exercise machines will primarily work your muscles in the sagittal plane of motion.

That's okay except that many athletic movements occur in the frontal and transverse planes of motion. So, your program needs to include exercises in all planes of motion.

1) As you perform the movement, keep your leg straight and torso upright. Don't drop your head.

2) Use enough weight so that the hip muscles are adequately trained.

Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!

Mark Dilworth, BA, PES
Sports Fitness Hut

Achilles Tendinitis Prevention For Marathoners and Triathletes

noreply@blogger.com (Mark Dilworth, Certified Nutrition Coach) — Sat, 12 Jul 2014 10:46:00 +0000

Achilles tendinitis can be a problem for runners of 5Ks, 10Ks, marathons and triathlons. Actually, regular joggers have to be concerned about getting Achilles tendinitis. Here is the anatomy of the heel area:

Achilles tendinitis is an inflammation of the Achilles tendon (the largest tendon in the body). The pain is felt just above the heel. The Achilles tendon connects the two major calf muscles (gastrocnemius and soleus) to the heel bone (calcaneus) and it stabilizes your heel.

Dealing with injuries is as big a part of running as, well---running! The ideal solution is to prevent injuries. While that's not always possible, I will help you recognize some of the warning signs (and treatments) of Achilles tendinitis.

Treatment of any soft tissue injury during the first 24-72 hours is important to offset any further injury and inflammation. The general rule of thumb is to use the R.I.C.E.R. principle (REST, ICE, COMPRESSION, ELEVATION, REFERRAL FOR MEDICAL ASSISTANCE).

Have you ever had Achilles tendinitis? If not, then be grateful because you don't want this pain! Achilles tendinitis is a leading injury among athletes. And, this injury can last for months or years if not treated.

Common causes of Achilles tendinitis are over-training (or a sudden huge increase in training load), cheap footwear, weak or tight calf muscles, a weak Achilles tendon or an unstable ankle joint.

Try to prevent this injury by increasing flexibility/strength in your calf muscles and stabilizing your ankle joint. A good flexibility exercise is the leaning calf stretch. And, there are several calf strengthening exercises such as calf raises and step-ups. Stabilize your ankle with one-legged exercises such as standing/stabilizing/hopping on one leg or step ups with stabilization.

Other things being equal, a muscular, powerful athlete will outperform a fat, slower or skinny, weaker athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!

Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster! There are 3 levels: beginner, intermediate and advanced. Start at your level and progress.

Mark Dilworth, BA, PES
Sports Fitness Hut

How Athlete's Bodyweight Strength Training Powers Explosion

noreply@blogger.com (Mark Dilworth, Certified Nutrition Coach) — Sat, 05 Jul 2014 10:46:00 +0000

Build your athletic body with strength and power training to explode your body past your opponent. Stay stronger and more explosive for longer periods during your games and you will win most of them!

Overall body strength training is a given. Core strength training is where many athletes fall short. Since all movement begins with the core, you can't take shortcuts or your power and explosion will suffer. Your power will experience a shortage before it reaches your arms and legs.

See 5 -Part Core Training Series

The goal of the core training program is for you to develop optimal levels of functional strength and dynamic stabilization.

You can start at the highest level of core stabilization training you can control. As with other areas of integrated training, a core training program should be:

1. progressive, systematic, sport-specific and challenging,

2. multi-planar (sagittal, frontal, transverse), multi-dimensional (stabilization, strength, power) and variable (sets, repetitions, intensity, etc.),

3. varied with contraction velocities (different speeds), and

4. varied with modes of training (airex pads, foam, floor, disc, etc.) and body positions.

Core training exercise progressions should follow these paths:

1. Slow to Fast
2. Known to Unknown
3. Stable to Controlled to Dynamic
4. Low Force to High Force
5. Correct Execution to Increased Intensity

One of the first signs of fatigue that I look for in an athlete is whether he or she can remain strong and upright towards the end of the game. If your core is weak, you will start to "bend over" and lose power and explosiveness when you run. Next, your arms will start to "flail" instead of pumping powerfully to fuel your running.

Adequate core strength helps your speed endurance, which is the ability to maintain maximum velocity or a percentage of maximum velocity for a prolonged period of time or in a fatigued state. The best players and teams have excellent overall body strength, core strength and speed endurance (and they win the most games).

Interval training for speed endurance is different than regular speed training. Speed endurance sprint intervals last from 30 seconds to 3 minutes. Also, recovery time is reduced to prevent complete recovery by the athlete. Here is an example of speed endurance training:

Shuttles - Place cones at 5, 10, 15, 20 and 30 yards. You would sprint to the 5 yard cone and sprint back to the start. You would then sprint to the 10 yard cone and sprint back to the start. The same would be done at the 15, 20 and 30 yard cones. That is one set. Rest for 2 minutes between sets. Do 5-6 sets.

Get after it with the following download.....

Free Bodyweight 500 Metabolic Fat Burner Workouts

Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
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Weak Core Strength Hinders Speed, Power and Performance

noreply@blogger.com (Mark Dilworth, Certified Nutrition Coach) — Wed, 18 Jun 2014 07:47:00 +0000

Powerful athletic movements initiate with or transfer through your core area.

For example, the best way to increase arm speed is that power needs to be transferred from your legs through your core to your throwing arm.

This will increase your arm speed and throwing miles-per-hour (MPH). Many athletes have strong, powerful legs but weak cores......that will give you a power shortage!

If you have trouble maintaining your running speed during the late stages of a game, you probably have a "core weakness" problem. Core strength is important to help you remain strong and upright when you are running, especially when you are tired.

Adequate core strength helps your speed endurance, which is the ability to maintain maximum velocity or a percentage of maximum velocity for a prolonged period of time or in a fatigued state.The best players and teams have excellent overall body strength, core strength and speed endurance (and they win the most games).

Advanced core exercises should be performed in a standing position because most athletic movements are made on your feet. When you do standing core exercises, you engage all of the trunk and hip stabilizer muscles and not just the abdominals and low back.

For beginning athletes, start with low-intensity exercises and master technique/improve strength. Then you’ll progress to lying, sitting, kneeling, standing, standing on one leg and power (high speed) exercises. Failure to follow these progressions will lead you to certain injuries like low back pain and trauma.

Core exercises (all exercises for that matter) should be performed in all 3 planes of motion (sagittal, frontal, transverse) since athletic movements occur in all 3 planes of motion.

Some medicine ball exercises such as rotational throws (pictured below) and diagonal wood chops engage the core and total body in multiple planes of motion.

Core strength is no doubt the weakest link on most athlete's bodies (and people in general). Why? Because most spend too much time strengthening the limbs (arm and legs).

Strength training should be just the opposite....stabilize and strengthen the core first (where all movement begins) and the limbs last. Some strength training exercises that also strengthens the core area are squats, deadlift and standing dumbbell or barbell shoulder presses.

Low back injuries and other injuries of the shoulder girdle and torso are usually related to "weak core muscles" or "postural problems."

One painful and slow-healing injury that many athletes suffer is the oblique muscle strain or pull.This type of injury is usually incurred when doing a twisting or rotating movement such as swinging a bat/racket, rotating explosively, etc. The obliques are part of your core and can be strengthened with exercises like planks, bentover dumbbell rows and medicine ball exercises.

Don't ignore the core!

Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workout and start changing your body faster!

Mark Dilworth, BA, PES
Sports Fitness Hut