Monday, April 16, 2012

When Is it the best time to have a protein Shake?

Many people ask this question a lot, when should i have my protein shake? and my answer to this question always depends on the persons work out regiment and diet. For example, I always recommend for people to do their cardio on an empty stomach early on in their day. Some people however, feel fatigued and may also experience dizziness due to hunger. For those circumstances i recommend having at least 25gr of whey protein 30 min before working out which will provide them with the feeling of fullness and will also fuel their muscles with some fast absorbed protein. Another question that often arises is when should i take my protein shake before or after i lift weights? both time frames are good, for as long you take it 30 minutes before or 30 minutes after the work out. The body has the ability to  create a protein pool so the amount of protein you ingest will be utilized eventually in the right moment. The key factor you want to take into account is how much protein you ingest on a daily bases which this number should be anywhere from 1 gram per body pound to 1.6grams per body pound depending on the intensity of your work outs and the amount of muscle you want to put on. I highly recommend using protein shakes as a supplement to your diet rather than a substitute, so always focus on eating your chicken, beef, fish, turkey etc and have the shakes at times when eating such meals would inhibit you from having an efficient work out.

Monday, April 2, 2012

The secret to toning

Lots of people ask how can i tone my body? or how can I convert fat into muscle? The truth is that fat can not be converted into muscle, it can only be utilized as energy to feed the needs of the body. So, first thing you need to understand is that if you are looking for more muscle definition you first have to burn the fat that surrounds the muscle. but the second step would be to tone and toning can happen simultaneously while burning fat. Toning is directly correlated to the density of the muscle. Remember the last time you felt someones arms and even though they were pretty relaxed they seemed to be flexed. The only way you can account for such an effect is to maximize the resistance training of that muscle. In other words there are no shortcuts, the more toned you want a certain muscle group to be the more you have to stimulate that muscle group. Over time you will start developing these things between your muscle fibers that are called cross bridges or cross links and these are the connections that allow your muscles to contract. So, you have one layer of your muscle fibers called myosin which binds onto another layer called actin as you see on the later slides. Myosin pulls actin towards the center, causing the muscle to contract. The interesting part is that over time of repetitive  resistance training, you will develop more cross links and hence create more dense muscles. Some of the cross-bridges will be constantly contracted, thus it will feel like you are flexing, which will account for the hardness of your muscles. A good example is your neck muscles, if you notice you don't have to put much effort to keep your neck up, because the muscle fibers of your neck are constantly flexed.