When Is The Best Time To Workout?

Are you a night owl or an early bird? Whichever feathered friend you identify with probably has a lot to do with when you workout. Each camp has it’s pros, cons, and a plethora of haters. If you’re a morning person, you can’t stand the thought of working out as the day winds down. If you prefer to workout after work, you can’t imagine waking up before the sun to go and tempt gravity by lifting heavy weights over your droopy eyes.

No matter what time of day you choose to get your workout in, you’d at least like to be sure that you’re getting the best possible return on that investment of time and energy. If you’re wasting your time at the gym because you’re not working out at the optimal hour, then what’s the point?

Well, there’s good news. There are potential benefits to both sides of the coin. Let’s explore the pros and cons of both the morning and afternoon/evening workout and see what the verdict is when all is said and done.

EARLY BIRDS
Pros:
• Consistency
When you plan to workout every morning within an hour of waking up, it’s not often that you’ll find anything to conflict with your time in the gym. The lack of interruption in your morning routine can provide a more consistent workout regimen, which will lead to fantastic long term results. On the contrary, workouts planned for the afternoon and the evening have a higher probability of being pushed aside by the other responsibilities of life.

• You Get it Out of the Way
As stated above, life tends to get in the way once you make your way through the work day. By getting up a little bit earlier and getting your sweat session in, you’re not leaving your exercise in the hands of the tired, cranky human you might be after you punch out. Getting your workout done early gives you peace of mind, and it opens up your afternoon so that you can do as you please.

• It’s the Ultimate Shot of Energy and Focus
You may be a little sleepy when you get to the gym, but you’ll definitely be awake when you leave. Exercise forces you to get your heart rate up and blood pumping; your body will have no choice but to wake itself from it’s slumber. With this renewed energy, you can be more productive at work or school to start your day.

• It Gives Your Metabolism a Boost
No matter what time you workout, your metabolism receives a serious kick into overdrive. If you choose to workout in the morning, you can take advantage of that boost for the majority of your day.

Cons:
• You Have to Wake Up Early
If you want to get a quality workout in before you head off to work, school, or to run errands, you’re going to have to adjust your morning schedule so that you create a substantial amount of time to get it in. You’ll have to get up about an hour and a half earlier to ensure that you can get in a quality workout followed by some post workout nutrition. There’s no sense in getting up earlier just to go through the motions. In order to have the appropriate amount of time to do it right, you’re going to need to set that alarm for a time much earlier than you’re used to.

NIGHT OWLS
Pros:
• Body Temperature
Your body temperature at the time of your workout can hinder or help your exercise. If your body temperature is cold, you may be stiff, which could lead to injury and lessened performance. As your body warms up, your muscles get looser and your ability to perform increases.

When you first awake in the morning, your body temperature is probably at it’s coldest, but will generally warm up as the day goes on. By waiting until the afternoon or evening to workout, your muscles should be warm and limber, ready for you to put them to work.

• Your Cortisol/Testosterone Ratio is Optimal for Muscle Growth
It has long been believed that an early morning workout is best for muscle growth because of the elevated levels of testosterone in the body. Although it is true that testosterone peaks in the morning, the same peaks are being experienced by the “stress hormone”, cortisol. The elevated levels of cortisol essentially cancel out whatever gains can be made from the elevation of testosterone in the morning.

As the day goes on, however, both of these hormones decrease their presence in the body. As cortisol decreases, your levels of testosterone can be more readily used for muscles growth. Therefore, an afternoon or evening workout could be the answer to your muscle stagnation.

Cons:
• Decision Fatigue is Real
Your willpower and ability to make sound decisions throughout the day is finite. The more time you spend making tough decisions and practicing willpower, the less patience you will have with those types of decisions later in the day.

This is important to understand. If you choose to workout in the afternoon, you are leaving that choice susceptible to a weakened decision making mind. If you have a rough day at work or are feeling tired after a long day playing with your kids, it’s going to be a lot easier to convince yourself that you don’t need to get to the gym. By working out in the morning, however, you’re making that tough decision before your decision making muscle gets too tired.

THE VERDICT
So, when is the best time to work out? To be frank, the best time to workout is whenever it is best for your goals. If you are looking to create a consistent exercise habit, it might be best to get your workout in the morning to avoid decision fatigue. If you’re trying to build muscle and strength, research shows that it may be best to workout in the afternoon or evening.

The bottom line is that exercise is essential, so choose a time that works best for your life and your aspirations. There is no such thing as a perfect workout regimen, time, or plan. Do what you need to do to create a consistent and powerful routine that will get you the results that you desire.

References:
1) Hayes, L. D., Bickerstaff, G. F., & Baker, J. S. (2010, June). Interactions of cortisol, testosterone, and resistance training: influence of circadian rhythms. Retrieved June 15, 2017, from https://www.ncbi.nlm.nih.gov/pubmed/20560706
2) Racinais, S. (2010, October). Different effects of heat exposure upon exercise performance in the morning and afternoon. Retrieved June 15, 2017, fromhttps://www.ncbi.nlm.nih.gov/pubmed/21029194
3) Tierney, J. (2011, August 17). Do You Suffer From Decision Fatigue? Retrieved June 15, 2017, from http://www.nytimes.com/2011/08/21/magazine/do-you-suffer-from-decision-fatigue.html?pagewanted=all

Warm Green Matcha Tea Protein Mug Cake

If you’ve never tried a Green Tea Dessert, today is the day you should change that! This Green Matcha Tea Protein Mug Cake is low calorie, delicious, packed with health benefits, and only takes around a minute to make. Did I mention that it’s delicious!

INGREDIENTS
• 1 Large Whole Egg
• 1/2 Teaspoon Vanilla Extract
• 2 Tablespoons (14g) Coconut Flour
• 1/2 Scoop (15g) Protein Chef’s Baking Protein
• 1 Ounce Milk (or Milk Substitute)
• 1/2 Teaspoon Baking Powder
• 1 Tablespoon Sweetener (Optional)
• 1 Teaspoon Matcha Green Tea Powder

DIRECTIONS
1. Coat a coffee mug with some non-stick cooking spray
2. Add and mix all of your ingredients together right in the mug
3. Microwave your mug for :30 seconds and then mix everything together again
4. Microwave for an additional 1-2 minutes (keep an eye on it)

TIP
• Top it with some POCKY

Makes 1 Mug Cake

About the Author
Derek Howes is a personal trainer and chef with over a decade of experience in the gym and kitchen. Derek, who is also known as The Protein Chef on his blog and YouTube channel shows his viewers every week that food doesn’t need to be boring or repetitive, it’s all about balance, moderation, and having the knowledge to change things up. His recipes which have been featured in the news, magazines, and on TV are cheap, quick, AND delicious! His motto in life is “everything in moderation” and is without question the most important habit he follows.
Links:
https://www.labrada.com/store/tpcbakingprotein.html
http://www.youtube.com/dhftns
http://theproteinchef.co/

Intermittent Fasting: The Myths & The Facts

First it was a low-fat diet, then it was Paleo, then I.I.F.Y.M. (If It Fits Your Macros). There’s always a new eating regimen or diet gaining momentum in the world of health and wellness. One that’s been gaining a lot of steam as of late is intermittent fasting.

It’s become a buzzword in a community of people trying to lose weight, get in shape, or just live a healthier lifestyle in general. What’s difficult about any trend is finding truth in the wave of information that comes our way. Anyone with a blog, podcast, or social platform who feels like talking about intermittent fasting can do so without people challenging them on the facts. This leads to an onslaught of partially true, partially false information, and it can be overwhelming if you’re genuinely interested in the topic.

We’re here to help. After looking through information from articles, sources, and other research, we’ve nailed down some of the most important facts and biggest myths about intermittent fasting. By the time we’re through, you should have a much better understanding of what intermittent fasting is and what it can do for you.

WHAT INTERMITTENT FASTING IS & ISN’T
Intermittent fasting is NOT a diet; not in the traditional sense anyway. A diet, by definition, is simply the kinds of food that a person, animal, or community habitually eat. Paleo is a diet because it restricts you to meat, fruit, and veggies for the most part. I.I.F.Y.M. is a diet because, true to it’s title, you are trying to fit your food within certain macronutrient budgets.

Intermittent fasting, however, is just putting a time-frame on when you eat. There are several models of intermittent fasting, but in every case, there are certain windows of time when you do eat and other stretches of time when you don’t. The actual food that you eat isn’t the focus of an intermittent fasting regimen; it’s only your schedule of nutritional consumption that matters.

DIFFERENT MODELS OF INTERMITTENT FASTING
• 16/8 Method: Famously called the Leangains method, in this model developed by Martin Berkhan, you fast for 16 hours, then feast for 8. It’s probably easiest to work your fasting around your sleep schedule since you’ll be sleeping for 8 hours anyway.

• 5/2 Method: In this model, you eat as you regularly would 5 out of the 7 days of the week, then fast on the other 2 days. Now, your “fasting” days aren’t true to the fasting definition, because you can eat up to 500-600 calories of food, rather than cutting off consumption completely.

• Eat-Stop-Eat Method: Popularized by fitness expert Brad Pilon, this model has you fasting for a full 24-hour cycle once or twice a week. For instance, if you ate dinner tonight, then waited to eat again until dinner time tomorrow, this would be your 24-hour fast.

There are even more variations of these methods, but these three should give you enough background to get a feel for how fasting works. In general, if you are letting yourself go 16+ hours without solid food, you can consider that a fast. If you do it regularly, you can consider yourself an intermittent faster.

BENEFITS OF INTERMITTENT FASTING
The truth is, there’s not a ton of research that has been done with humans, but with it’s increasing popularity, more studies should reveal more and more about what it can do for your body. Let’s take some time to highlight the things that we know based on the research that has occurred already.

• Fact: Insulin Levels Drop and Human Growth Hormone Increases
As your body enters a fasted state, the blood levels of insulin drop a ton and allow your body to burn fat more easily. Along with this fun fact, it could spike your levels of human growth hormone by as much as 3-14%—not a bad combo of fat-burning and muscle-building power!

• Myth: If You Fast, You Will Lose Weight
It doesn’t matter how long you fast for; if you’re breaking your fast (which is why the first meal of the day is called breakfast) by throwing down burgers, fries, and pieces of pizza, you’re probably not going to experience much progress. You still need to be a conscious eater once the fast ends. If you treat each feasting period like a cheat day, you’re canceling out any benefits your body gets from fasting. You still need to create a calorie deficit in your diet in order to lose weight.

• Fact: Intermittent Fasting Can Decrease Inflammation
Staying on an intermittent fasting regimen can actually decrease inflammation within your body, which can be a great long-term health benefit, preventing you from potential arthritis, GERD, and even some allergies. This may not be a show-stopping fact to focus on as you do your bicep curls, but it can be a game changer for the longevity of your health.

• Myth: Fasting Is Better than Snacking Throughout the Day, in Terms of Weight Loss
There are multiple studies that suggest that intermittent fasting has very little to do with weight loss over time. Weight loss comes down to having a consistent calorie deficit, so it doesn’t matter if you’re eating those calories all day long or just in a 4 to 8-hour window.

CONCLUSION
From the research that is out there, it looks like intermittent fasting does, in fact, have some benefits and advantages over other diet or eating regimens. But if you’re looking to use it as a tool to lose weight, this may not be for you. The benefits described above are more on a molecular level: lowering insulin, improving human growth hormone, and decreasing inflammation.

These won’t do much for your six pack, but it could be well worth the effort 5, 10, or 20 years from now. If you’re planning on playing the long game, intermittent fasting seems like a good bet. For some, this style of food consumption fits naturally into their lives. For others, it’s just too hard to make it work. Weigh the pros, cons, facts, and myths, and make the best decision for you and your health goals.

REFERENCES
1) Heilbronn, L. K. (2005, January). Alternate-day fasting in nonobese subjects: effects on body weight, body composition, and energy metabolism. Retrieved June 6, 2017, from https://www.ncbi.nlm.nih.gov/pubmed/15640462

2) Johnson, J. B. (2007, March). Alternate day calorie restriction improves clinical findings and reduces markers of oxidative stress and inflammation in overweight adults with moderate asthma. Retrieved June 6, 2017, from https://www.ncbi.nlm.nih.gov/pubmed/17291990/

3) Nuckols, G. (2016, October 16). The “Leangains” Intermittent Fasting Study Is Finally Here • Stronger by Science. Retrieved June 06, 2017, from https://www.strongerbyscience.com/intermittent-fasting-study/

Hot & Ready Slow-Cooker Breakfast Casserole

Slow-Cookers and dinner prep go hand-in-hand.  But today, let’s use a slow-cooker to make this quick and healthy breakfast casserole! It’s absolutely packed with protein, and here’s the best part — it only takes about 5 minutes to prep! When you wake up the next morning, you’ll have a hot and ready nutritious breakfast that will make your mouth sing.

INGREDIENTS
• 12 Large Whole Eggs
• 1 Can (10 1/2 Ounces) 98% Fat Free Cream of Chicken
• 1/4 Cup (2 Ounces) Milk
• 1 Teaspoon Garlic Powder/Seasoning
• 1 1/2 Pounds (20 Ounces) Hash Browns (I prefer shredded)
• 3 Ounces (85g) Bacon Bits
• 1 Pound (16 Ounces) Lean Ground Turkey or Beef (I like 96/4)
• 1 Chopped Red Onion
• 2 Cups (224g) Fat Free Cheddar Cheese

DIRECTIONS
1. Mix together your Eggs, Cream of Chicken, Milk, and Garlic Seasoning
2. Coat your slow-cooker with some non-stick cooking spray
3. Add in 1/3 of your Hash Browns, Bacon Bits, Turkey or Beef, Chopped Red Onion, and Cheddar Cheese
4. Repeat until you have 3 layers
5. Pour your mix in
6. Turn your slow cooker on Low Heat for 6-7 hours

TIPS
• Add in some hot sauce to spice things up• Try using different cheeses

Makes 5 Servings

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About the Author
Derek Howes is a personal trainer and chef with over a decade of experience in the gym and kitchen. Derek, who is also known as The Protein Chef on his blog and YouTube channel shows his viewers every week that food doesn’t need to be boring or repetitive, it’s all about balance, moderation, and having the knowledge to change things up. His recipes which have been featured in the news, magazines, and on TV are cheap, quick, AND delicious! His motto in life is “everything in moderation” and is without question the most important habit he follows.
Links:
https://www.labrada.com/store/tpcbakingprotein.html
http://www.youtube.com/dhftns
http://theproteinchef.co/

5 Mindset Hacks for Better Results in the Gym

I get it. You’re feeling discouraged. You’ve spent hours on the bench, in the squat rack, and on the treadmill, but you’re not seeing any results. You’d think that putting in that much time and energy at the gym would result in heavier lifts, faster miles, and six-pack abs, right?

But with all the reps and sets you’ve invested in your body, you forgot to flex the most important muscle of all: your mind.  The mind is a powerful tool that is underutilized in most fitness regimens. We all have this habit of picking weights up and putting them back down without letting our mind bring more purpose to each rep.

That stops now. The following mindset hacks will smash your plateaus and help break through any walls that you’ve been running up against in your training. They will help you accelerate towards your goals and make each workout count.

WRITE DOWN WHY YOU STARTED…
AND NEVER FORGET IT!
There’s often a deeper reason behind hitting the gym than we’d all like to admit. We’ll tell our friends that it’s because we want to lose a few pounds, get in shape for the summer, or to increase our bench press max by 50 pounds.

But there’s always a deeper reason—a deeper purpose to our exercise. It might be so that you can play with your kids without losing your breath. It might be that the fire between you and your wife has fizzled out, and you know it’s because you let yourself go. It might be that you need to prove to yourself that you can accomplish what you’ve set out to do, whether it’s lose 20 pounds, run 10 miles, or squat 300 pounds.

Whatever your bigger, more meaningful reason is…write it down. Keep it somewhere that you can see it every time you’re going through your workout. It doesn’t have to be a paragraph or long drawn-out speech to yourself. Just make a quick note somewhere visible like “my wife,” “my kids” or “so I don’t die young.”

Every time you feel like taking it easy or leaving halfway through your workout, that reminder will keep you focused on why you really started in the first place.

SET REALISTIC GOALS
Whether you’re trying to lose weight, lift more, or run faster, your goals may be too lofty to keep you moving towards them. Goals are essential, but if they feel too far out of reach, you may lose your motivation when your results don’t come fast enough. The mind has a funny way of losing interest in your goals if they seem impossible to obtain.

To defend against this loss of drive and motivation in the gym, shorten the gap between what you are currently capable of and what your goal is.

If you’re currently benching 225 pounds and your ultimate goal is to bench over 300 pounds, keep your mind focused on putting up 235 within the next month. The smaller incremental increase is within reach and will feel more attainable.

Three hundred is too far off, while 235 is something that you can see happening. It will keep you showing up with motivation every time you work your chest, and it will ultimately lead to more success. Once you put up 235, create another realistic, incremental goal that will keep you inspired to stay with it.

One day, after months of these smaller, more realistic goals, you’ll find yourself benching well over 300 pounds. Mission accomplished.

GIVE YOURSELF A DEADLINE
There is nothing that produces better results than time restraints. Whether it’s getting in shape for a vacation or trimming up for your wedding day, having a firm date circled on your calendar keeps you accountable. It works.

Without a deadline for your fitness goals, your mind allows you to take it easy. If you skip a workout, it’s no big deal. What’s the rush? There’s nothing that you’re getting your body ready for, so that missed workout doesn’t affect your psyche at all.

Whether it’s an actual big event, such as a wedding or vacation, or just a deadline that you create for yourself, knowing that you need to get it done by a certain day is a tremendous mindset hack that will bring you big results.

GET BETTER FRIENDS
Okay, so you don’t have to get rid of everyone you’re close to, but you should take inventory of the people you spend the most time with. If you have dreams of a healthy and fit lifestyle and body, but the people closest to you couldn’t care less, then being around them may be what’s holding you back from reaching your goals in the gym.

If you hang out with donut eaters, you’re probably going to have a few donuts over time. If you are tight with people who don’t exercise regularly, you’re bound to find an excuse to skip a workout or take it easy for a week.

The mindset and approach toward health and fitness of your social circle will rub off on you in some way; it’s either going to hold you back or pull your forward. With that in mind, be more mindful of who you’re spending the majority of your time with. Find a workout partner who will be a consistent example of positive health habits.

Find local social groups that you can join that focus on fitness. It could be a Crossfit gym that focuses on community exercise or a running club in your neighborhood. Do what you can to get yourself in a room with people who want the same results that you do. This type of support and accountability could be the difference between your success and failure in the gym.

FIND A MANTRA
Find a quote or phrase that will keep you inspired to put the work in at the gym. It could be something you’ve read in a book, heard on a podcast, or created yourself. Here are some examples that might suit you:

“Today’s actions are tomorrow’s results.”
“Do something today that your future self will thank you for.”
“Pain is weakness leaving the body.”
“Your legacy is being written by yourself. Make the right decisions.”

Once you’ve come up with your personal mantra, create a cell phone background that displays it boldly. It will be there whenever you check the time, change a song, or receive a text message. Utilize it when you need it, and use your mantra to fuel your workouts to new levels.

CONCLUSION
The mind is powerful. It can either work for you or against you, so use it wisely. Your physical strength won’t reach new heights until you build a mind that is equally strong. Use these hacks to create the change that you’re seeking. We all get stagnant in our health and fitness from time to time, but tuning into your mind is a surefire way to breathe life back into your workouts.

6 Ways To Make Your Grilled Chicken Awesome

Turn that boring chicken into a taste sensation with our chicken hacks. Dieting doesn’t have to be rocket science! Take the guesswork out of your meal prep with our grilled chicken hacks. Grilled chicken is a popular choice for those looking to make healthy dietary changes. Chicken is easy to find, not expensive , fits in with many diets and is easily prepared ahead of time. Check out our easy hacks to make that boring grilled chicken taste great!

BENEFITS OF GRILLED CHICKEN
Grilled chicken is packed with several benefits, including:
• Less Cholesterol: The amount of cholesterol found in chicken versus other animal protein is a big reason why chicken is a healthier choice for people with fitness goals. Regularly eating foods with high cholesterol can lead to heart disease and stroke.
• Low in Saturated Fat: Saturated fats can derail your diet and increase your weight. Grilled chicken has less saturated fat and is a leaner protein alternative. This means you don’t have to work so hard at the gym to burn through these calories.
• Fewer Calories: It is filling without all of the extra calories! It provides the nutrients that help add bulk and definition to your body without all of the fat. A three-ounce portion of grilled chicken breast clocks in at about 102 calories.
• Protein Punch: Chicken packs a powerful protein boost. A three-ounce portion of grilled chicken breast can provide about 19 grams of protein. All that concentrated protein will help you feel fuller.
• Stress Fighter: What’s more comforting than a bowl of chicken soup? Well, there’s some science to support why. Chicken helps you combat stress. Chicken comes piled with B5 (pantothenic acid) which can help you cope with stress. This vitamin source is found more in white meat versus red meats, and it can help you manage day-to-day stress. [1,2]

Eating grilled chicken can help you stay trim while giving your body fuel to make muscle, but how about red meat? Can it provide the same benefits?

CHICKEN VS. RED MEAT
The foods you choose for your diet plan should be supplying you with the best macros for your fitness goals. Introducing more white meat protein such as grilled chicken versus red meat can give you more benefits in the long run.

Chicken is a lean, protein rich food that can be eaten in large quantities to help you bulk up. Eating red meat in large quantities, however, can be tough on a diet due to it’s higher caloric content. , This doesn’t mean you need to give up red meat, but eating it during periods of cutting isn’t the best idea. Need your burger fix? Try ground chicken instead.

Chicken has vitamins to help restore and rebuild parts of your muscles, including various vitamin B types, zinc, and iron. Chicken also carries niacin, which helps keep your cholesterol low.

6 WAYS TO MAKE CHICKEN MORE AWESOME
1. Keep it moist: Cook your chicken quickly and at high temperatures. Especially for chicken breast, cooking “low and slow”for this lean meat is a bad idea.

Prolonged cooking at low temperatures will lead to dried-out chicken. So, make sure your grill is hot, and cook until the internal temperature reaches a safe 170°F.

2. Pound it flat: Chicken breast is unforgiving, and its unusual shape doesn’t help. If you don’t already have one, invest in a kitchen mallet to pound your chicken breast flat. It’ll cook quickly and evenly.

3. Get those grill marks: Getting perfect grill marks isn’t nutritionally necessary, but it sure does look nice. The trick is in the rotation! Let your chicken sear for 2-3 minutes, then rotate for some amazing grill marks. For chicken breasts, after searing, you’ll likely need to cook a little longer. Place the breast to one side of the grill, away from the heat element or hot coals. Cover, and allow the breast to bake until the safe internal temperature is reached.

4. Charcoal vs gas: What’s the difference? Mostly, it’s just personal preference. Our advice: charcoal requires a lot of attention and experience when it comes to temperature control. If you’re new to grilling, a gas grill may be a better investment. Although they can be pricey, check local shops and garage sales for less expensive, used models.

5. Bulk meal prep: Chicken breast is the best friend of every meal-prepper. It can be purchased in large packs and cooked all at once. Once cooked, you can chop it up for use in salads, burrito bowls, tacos, and even for omelets.

If you find a really good sale, or are a member of a shopping club, buy as much as your freezer can hold for future use.

6. Pack it full of flavor: Chicken isn’t very flavorful, but it can be. Due to its lack of natural flavor, chicken is the perfect host for all kinds of flavors. For a Latin spin: top with cumin, paprika and chili powder. After cooking, spritz with some lime. If Mediterranean is what you’re craving, rub with rosemary and garlic before salting to taste. If you’re ready to take your chicken flavor to the next level, make a brine. Basic brines consist of water, sugar, and salt. In a gallon of cold water, place ½ a cup of kosher salt and ⅔cup of light brown sugar. Submerge your chicken and allow to sit for a couple hours before grilling. If you’re trying to keep your salt and sugar intake down, skip the brine.

CONCLUSION
Your chicken preparation doesn’t have to be boring. With just a few changes, grilled chicken is a flavorful addition to any protein-rich diet. Chicken is a heart-healthy alternative to other forms of animal protein, and it can help you meet your body composition goals.

References
1. Coleman, Erin. “Will Eating Chicken Breast Every Day Help You Lose Weight?” Will Eating Chicken Breast Every Day Help You Lose Weight? SF Gate, n.d. Web. 31 May 2017.
2. “Eat More Chicken, Fish and Beans.” Eat More Chicken, Fish and Beans. The American Heart Association, 10 Jan. 2013. Web. 31 May 2017.

Lee Labrada’s 3-Minute Biceps Workout

Hi I’m Lee Labrada your Lean Body® coach. In this episode of the home gym series we’re going to cover biceps training. Ask most men and they will tell you that their arms are the muscle group that they most want to develop. Muscular arms may arguably be the most visible sign of that you’re strong and fit. It tells the world that you work out. And since you can’t go out and buy a great set of arms, it also tells people that you have worked hard to get those arms. And there’s a lot of personal satisfaction in that.

Arms are not that difficult to build, yet many frustrated trainees can’t seem to get it right. It seems that no matter what they try, they can’t get those arms to budge the tape measure. And if this is you, don’t fret. Once you understand the concepts behind building a great pair of arms, and you have the right tools, it’s only a matter of time before wearing a tight polo-shirt puts a smile on your face.

Your arms can be broken down primarily into two muscle groups: the biceps, and the triceps. I will cover the triceps in another home training video. But right now, let’s get to the biceps routine. This workout is designed for those who are trying to workout at home with minimal equipment. You will need a simple 110 pound barbell and dumbbell set that you can purchase at any sporting goods store, or online. For more advanced programs utilizing equipment you can find at your local gym, please check out my Mass with Class training DVD on Labrada.com.

Because the biceps are a small muscle group (relative to the muscles of your torso) I prefer to train them immediately following my back exercises. The back training not only warms the biceps up, but it actually tires them out (or pre-fatigues them) some. This makes it easier for you to drive them to the growth threshold you want in your biceps workout. The three-minutes biceps workout is going to consist of a giant set of three bicep exercises performed one right after the other, with as little rest as possible.

CONCENTRATION CURLS
We’ll start with concentration curls. I’ve found that starting my biceps routine with one arm at a time isolation exercises is really effective. The strict movement forces the biceps to work with little assistance from any other muscle group.

Just pick up the dumbbell and curl the weight up slowly towards your shoulder in arcing motion. Make sure to squeeze at the top of the movement. Try to keep your elbow pointing down. In other words, don’t let your arm cheat up towards your shoulder.

Turn your wrist (clockwise in your right hand, counter-clockwise in your left) as you raise the dumbbell to get a fuller contraction. And then lower the dumbbell all the way down before you start the next repetition. Do 8 – 12 repetitions with as much weight as you can, so that the last couple of reps are really difficult to finish. Rest about 30 seconds, and then move on to the next exercise: barbell curls.

BARBELL CURLS
Take a shoulder-wide grip and roll the bar up in arcing motion.

Keep your elbows fixed to your sides, as this is going to help keep the tension on your biceps. Raise and lower slowly for 8 – 10 repetitions.

Avoid resting at the top or the bottom of the exercise. Keep the motion steady, without any jerking.

Now, rest for 30 seconds, and move to the last exercise, which is hammer curls.

HAMMER CURLS
Hammer curls really helped to build the thickness of the biceps muscles at the top of the forearm, by working the brachialis and radial brachialis muscles. Lift the dumbbells in alternate fashion while keeping the face of the dumbbells up at all times. Raise and lower the dumbbells slowly for 8 – 12 reps. Do not sway or rock excessively during this exercise.

THAT’S IT!
It should take you about three minutes to perform this giant set of three biceps exercises in consecutive fashion. You can rest about 1 – 2 minutes and then repeat the giant sets if you have more time. However, Don’t do more than three giant sets because it could over-train your biceps. And that is counterproductive.

This arm workout is guaranteed to pump you up and make your arms explode with growth. And if it doesn’t sound like much, it’s because it truly isn’t! The reason why it works is because the rapid pace results in a lot of intensity, which is what causes muscles to grow. Hard work performed in a very short amount of time; keeping the workout short also keeps you from over-training. Try my three minute bigger arms routines and watch her arms really begin to grow.

CONCLUSION
If you feel that this workout was helpful please be sure to visit my website, Labrada.com. There, you can sign up to get my free Lean Body Coaching Club Newsletter.

And when you sign up to my newsletter, you also get a free 12 week body transformation e-book. It shows you the exact diet and training program that you can use in order to achieve the best body of your life. Finally, at Labrada.com you will find more training routines including my mass with class DVD, my blog, forum, videos, and lots of other free resources that you could use to build your stronger leaner and more muscular body. That website again as Labrada.com. I hope to see you there! I’m Lee Labrada your Lee body coach.

About the Author
One of the world’s most well-known and celebrated bodybuilding legends, Lee Labrada holds 22 professional bodybuilding titles, including the IFBB Mr. Universe. He is one of few pro bodybuilders in history to consistently place in the top four at the Mr. Olympia competition (the “Super Bowl” of bodybuilding) for seven consecutive years—a feat he shares with Arnold Schwarzenegger.

He has appeared on the covers of more than 100 bodybuilding and fitness magazines and has been featured on CNBC, FOX, NBC, ABC, CBS, CNN and ESPN as a fitness and nutrition expert. Lee was also inducted into the Bodybuilding Hall of Fame, is an Internationally known best selling fitness authos and holds a Bachelors of Science Degree in Civil Engineering. For more about Lee please visit his page here: Lee Labrada’s page.

Lean Body Protein Bar Dirt Pudding

No, the 90’s aren’t back ­— but DIRT PUDDING is! And it’s in the form of a quick, healthy, and absolutely  delicious dessert. Use our Lean Body Protein Bars and make yourself this fun mason jar pudding! Or make several, and share with your friends and family!

INGREDIENTS
• 1/2 Cup (113g) Fat Free Cottage Cheese
• 2 Tablespoons (30g) Fat Free Cream Cheese
• 1 Ounce Milk
• 2 Tablespoons (10g) Cocoa Powder
• 1 Serving (11g) Instant Sugar Free Fat Free Chocolate Pudding
• 1/2 Teaspoon Vanilla Extract
• *Optional 1 Teaspoon Sweetener
• 1 Lean Body Protein Bar
• 1-2 Gummy Worms

DIRECTIONS
1. Add all of your ingredients aside from your Lean Body Protein Bar and Gummy Worm(s) into a food processor or blender
2. Process everything together
3. Add your mix into a half pint mason jar
4. Break up your Protein Bar and sprinkle it on top (so it looks like dirt)
5. Top with your Gummy Worm(s)!

Makes 1 Serving

About the Author
Derek Howes is a personal trainer and chef with over a decade of experience in the gym and kitchen. Derek, who is also known as The Protein Chef on his blog and YouTube channel shows his viewers every week that food doesn’t need to be boring or repetitive, it’s all about balance, moderation, and having the knowledge to change things up. His recipes which have been featured in the news, magazines, and on TV are cheap, quick, AND delicious! His motto in life is “everything in moderation” and is without question the most important habit he follows.
Links:
https://www.labrada.com/store/tpcbakingprotein.html
http://www.youtube.com/dhftns
http://theproteinchef.co/

How to Cheat Your Way to a Lean Physique

Cheat meals and cheat days have been popular in bodybuilding and fitness subcultures for ages, but many gym-goers seem to misunderstand that these food-fests can serve a purpose if you’re smart about how you approach them. On the same token, they can be detrimental if you get too carried away. Keep reading to learn all about how to cheat properly.

Cheating is a term that typically carries a negative connotation with it. Cheating on a loved one or on an exam is certainly not the kind of cheating that will help your muscles grow. But before you write off all forms of cheating as being bad, let’s consider that there is some merit to cheating in the context of building muscle and getting lean. The kind of cheating we’re talking about is cheating on your diet.

With that in mind, read on as we cover how to implement “cheating” properly so you can reap the benefits of newfound fat loss and muscle preservation.

DIETARY CHEATING DEFINED
Since most people spend a large amount of their week rigidly clinging to a diet and counting every morsel of food that goes in their mouth, a cheat meal/day typically serves as a brief respite from all of that. In this sense, a cheat meal is one in which you don’t track and/or care about what you’re macronutrient and calorie intake is. Essentially, you are “cheating” on your calorie/macronutrient goals and eating whatever foods you please (in an ad libitum fashion).

WHY CHEAT?
It’s worthwhile to have a rudimentary grasp of the physiological basis for having cheat meals/days and how they can boost muscle growth. Without going into too much detail, the human body, much like other organisms, is concerned primarily with survival. When energy intake is constantly low, such as when dieting for fat loss, the body lowers its energy expenditure; in simpler terms, metabolic rate decreases the longer you persist with a fat loss diet. If you think about it, there’s no need for the body to burn through a lot of energy when nourishment isn’t plentiful. Physiologically, diet-induced metabolic decline comes from the decrease of thyroid hormones and circulating leptin.

Naturally, for people who are trying to lose body fat, the best way to circumvent exercise-induced metabolic slowing is to increase energy intake for a short period to help revive hormonal and metabolic factors. This is precisely why many bodybuilders who are prepping for a contest will actually take a break from “dieting” for short periods of time when fat loss stalls, which leads us back to the topic of cheating…

PROS & CONS OF CHEATING
Pros:
• Eat whatever you please—arguably the biggest upside to cheating is the psychological relief it provides, especially for people who stick to the same foods over and over on a fat loss diet.
• Provides a significant boost to calorie intake—the extra energy provisions can help provide some needed metabolic and hormonal benefits (as discussed earlier).
• Restores muscle glycogen—since most fat loss diets are low in carbohydrate intake, muscle glycogen can become depleted rather quickly. Cheating with sufficient carbohydrates can help restore muscle glycogen and “fill out”one’s frame.
• Enhances insulin sensitivity—insulin is known for enhancing the muscle protein synthesis response of protein-rich foods.2 Given insulin’s anabolic nature, it’s advantageous to be as insulin sensitive as possible on a fat-loss diet.
• No calorie tracking or tedious macronutrient manipulation—understandably so, many people like cheating as a brief respite from tracking their food intake. It may seem like a small benefit, but it helps nevertheless.

Cons:
• Overindulgence/binging—probably the biggest caveat to cheating is that it can turn into gluttonous behavior for those who lack self-control. In such cases, cheating may not be a wise option as it could hinder progress and encourage poor psychological associations with food.
• Bloating/”spilling over”—since cheating typically involves highly-processed foods, there tends to be a lot of salt and starch consumed. In turn, excessive bloating can arise and cause people to think they gained a bunch of fat (which isn’t the case). This can take its toll, mentally, on individuals who become discouraged.
• No tracking—while not having to track food intake may be an “advantage” to some people, the lack of knowing what/how much you’re consuming leaves little room for structure and adjusting the next time around.

CHEAT MEALS VS. CHEAT DAYS
It’s pertinent to consider the goals of the individual and their psychological relationship with food when deciding how frequently cheating should occur. People who are getting ready for a competition and need to drop the last 1-2% of body-fat will likely benefit more from just one cheat meal per week (or more frequently if needed) as opposed to having a full blown cheat day.

On the contrary, if you’re just a gym-goer looking to cut some fat before Summer, then a day of eating whatever you want probably won’t ruin your progress as long as you maintain some control over your total calorie intake.

HOW TO CHEAT
While you may figure cheating is just as simple as stuffing all the foods you’re craving down your throat, there’s a little more method to it than that. It’s important to note that cheat meals and cheat days are not meant to be binges. Many people seem to view cheating like an all you can eat buffet, or rather an eat all you can buffet. Cheat meals are not a contest to see how much food you eat, but rather enjoy foods you’ve been craving in modest amounts. Same goes for cheat days.

If you lack self -control and/or have poor appetite regulation, it is suggested to approach your cheat meals like this:
1. Start the cheat meal with a fibrous vegetable (like a salad or steamed broccoli)
2. Drink an ample amount of water while you’re eating as this will help fill you up
3. Eat whatever you desire until you start to feel nearly full/satisfied, then stop
4. Give yourself 5 to 10 minutes to let satiety signals kick in
5. If you’re still hungry/craving something, have a small treat or dessert

If you are having a cheat day, simply follow that protocol for each meal. This will greatly reduce the likelihood that you overeat/binge when you have cheat meals.

IS CHEATING NECESSARY FOR EVERYONE?
In general, individuals who are very overweight do not need to worry too much about metabolic slow-down when starting out on a fat loss plan. Obese individuals are usually highly insulin and leptin resistant, and their thyroid output is typically somewhat elevated since their energy intake has been so excessive for so long.3 In short, cheat meals wouldn’t serve to do much but hamper fat loss in such cases.

This isn’t to say that these overweight individuals need to restrict themselves for months on end, since there is certainly a psychological relief provided cheat meals. As such, they should be viewed as a periodic reward for making good progress.

Now in the case of bodybuilders looking to shed 20lbs for competition or individuals who are already in decent shape and want to take their fat loss to the next level, cheating can certainly help for maintaining muscle mass and boosting metabolism. Since everyone is rather individual in terms of their goals, genetics, metabolism, it will take some experimentation to figure how frequently one should incorporate cheat meals/days.

The best way is to simply use trial and error; start by incorporating one cheat meal every week, preferably the day before your hardest workout. Once the cheat meal is over, go back to your regularly scheduled diet as soon as you become hungry again. If you have a cheat day, make sure to get back on your regular fat loss diet the following day.

When done properly, cheating can certainly be a great “tool” for helping you breakthrough fat loss plateaus and sculpting a leaner physique.

References:
1) 1Krotkiewski, M., Toss, L., Björntorp, P., & Holm, G. (1981). The effect of a very-low-calorie diet with and without chronic exercise on thyroid and sex hormones, plasma proteins, oxygen uptake, insulin and c peptide concentrations in obese women. International journal of obesity, 5(3), 287.
2) Kimball, S. R., Jurasinski, C. V., Lawrence, J. C., & Jefferson, L. S. (1997). Insulin stimulates protein synthesis in skeletal muscle by enhancing the association of eIF-4E and eIF-4G. American Journal of Physiology-Cell Physiology, 272(2), C754-C759.
3) Enriori, P. J., Evans, A. E., Sinnayah, P., Jobst, E. E., Tonelli-Lemos, L., Billes, S. K., … & Cowley, M. A. (2007). Diet-induced obesity causes severe but reversible leptin resistance in arcuate melanocortin neurons. Cell metabolism, 5(3), 181-194.

Snack-Sized Parfait Made With A Protein Bar

I’m sure you’ve made parfait a million different ways. But we add to that list in a way like no other — with a protein bar! This recipe is so quick and easy, don’t be surprised if it becomes your new daily go-to health snack. Use our Lean Body® Protein Bars to make this unique parfait!

INGREDIENTS
• 1 Container (5.3 Ounces/150g) Greek Yogurt
• Your Choice Fruit
• 1 Protein Bar

DIRECTIONS
1. Add 1/3 of your Greek yogurt into a half-pint mason jar
2) Add some Fruit
3) Chop up Protein Bar and add it in
4) Repeat these layers for another 2 layers

Enjoy!

Makes 1 Serving

About the Author
Derek Howes is a personal trainer and chef with over a decade of experience in the gym and kitchen. Derek, who is also known as The Protein Chef on his blog and YouTube channel shows his viewers every week that food doesn’t need to be boring or repetitive, it’s all about balance, moderation, and having the knowledge to change things up. His recipes which have been featured in the news, magazines, and on TV are cheap, quick, AND delicious! His motto in life is “everything in moderation” and is without question the most important habit he follows.
Links:
https://www.labrada.com/store/tpcbakingprotein.html
http://www.youtube.com/dhftns
http://theproteinchef.co/