Written by Coach Kyle
Make sure that the majority of your carbs in a day are from fruits and vegetables. Make sure there is at least one serving of fruits or vegetables in every meal.
Grains, breads, and starchy fruits and vegetables should be saved for after workout meals. The majority of the carbs eaten throughout the day should be from nutrient dense fruits and vegetables.
Now that we are eating on a schedule that works best for each individual and we have integrated the complete protein into every meal, let us add this weeks challenge into the mix. This week says that the majority of your carbs throughout the day should be from nutrient dense fruits and vegetables, and save the starchy one for after a workout.
Does this sound familiar? It is your habit number three pertaining to carbs. Carbs often get a horrible RAP sheet because it is often misunderstood that anything with a Carbon, Hydrogen, and Oxygen molecule is considered a CARBohydrate. These “Carbs” also assist the body in many functions outside of providing energy and this is how.
- With protein we were worried about keeping a positive nitrogen balance to be able to rebuild many things within the body. This week we are focused on bringing the acid levels within the body down by eating nutrient dense fruits and vegetables. Because of the processing of foods and the high protein lifestyle without the consumption of vegetables the general population tends to have a diet higher in acid. What we are trying to do this week is to regulate the acid levels by eating nutrient dense fruits and vegetables.
- Acid-forming compounds are going to come from fish, meat, dairy, artificial sweeteners, legumes, most whole grains and soft drinks.
- Alkaline-forming foods are vegetables, fruits and green tea.**citrus fruits are acidic, but when consumed in the body they are actually alkaline-forming**
*Foods that are mainly fat or nuts and seeds tend to be neutral in this scale.
The acid-forming foods tend to have higher sulfur-containing amino acids that are converted into sulfuric acid, whereas the alkaline-forming foods do not and need to be eaten to neutralize the acid-forming compounds.
What happens if my pH levels are not balanced?
There is nothing good about having an unbalanced pH level in the body and the negative health outcomes are as follows:
- Decreased growth factors
- Growth hormone resistance
- Mild hypothyroidism
- Higher levels of blood cortisol
- Loss of muscle mass
- Enzymatic changes in cells
- Altered regulation of metabolites and minerals
- Decreased uptake and release of oxygen
Why eat fruits and vegetables?
Fruits and vegetables are alkaline producing, which helps maintain acid level and helps preserve bone mass and muscle tissue. They are nutrient dense, which means they are full of antioxidants, vitamins, minerals, fiber and phytonutrients. Some also contain lots of water which helps the body stay hydrated.
Vegetables and fruits should make up the base of everyone’s nutritional pyramid because they are the major component to a high-quality, healthy diet.
What are Nutrient dense fruits and vegetables?
Nutrient density refers to the amount of micro nutrients a food contains. A wonderful display of nutrient density in many foods is seen in Dr. Joel Fuhrmans’ ANDI scoring system. This system takes the amount of micronutrients per calorie in the food and is able to rank them to display highly nutritious foods that should be eaten every day. The top three foods with the highest amount of micronutrients per calorie are kale, Collard greens and Mustard greens all containing 1000+ micro nutrients per calorie. It is amazing to see the amounts of nutrients in foods you have been eating, the extreme abundance of nutrients in foods typically neglected.
** This is a wonderful tool to have around the house, and should even accompany you to the grocery store to ensure you are buying the best foods for your training and your family.**
Sample Nutrient/Calorie Density Scores
|Whole Wheat Bread||
|Low Fat Plain Yogurt||
|Ground Beef, 85% lean||
|Vanilla Ice Cream||
BS Nutrition and Wellness
EAT FAT to LOSE FAT!
EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) seem to be the most biologically important omega-3 fatty acids. ALA can be converted into EPA, and EPA can then be converted into DHA, but it seems your body can’t make a lot of DHA.
EPA and DHA play a role in:
- Improving vascular function
- Inflammatory response
- Blood clotting
- Blood pressure
- Cardiac arrhythmias
- and Plasma triglycerides
*All of which will reduce your chances of heart disease.
*Omega-3 supplementation, especially one high id EPA/DHA, increases protein synthesis within the body.
Diets low in DHA have been shown to cause:
- Memory loss
- Difficulty concentrating
- Alzheimer’s disease
- and other mood problems.
*DHA is the active fat in the brain and is especially important during the developmental stages.
+ Avoid Trans fats as they can disrupt the absorption and functions of EPA/DHA.
+ The amount of DHA in a woman’s diet will be directly correlated to the amount of DHA in breast milk. (Higher levels of DHA are great for the newborns brain)
Don’t wait until you finish the bottle of fish oil pills you have been choking down for the last five to ten years. We just got a new shipment of SO3+D3 that will not last long. This supplement allows you to get more than 15 fish oil gel capsules in just one teaspoon. The oil is easy to use, with a very faint flavor of either lemon or tangerine. In order to prevent mood disorders and get better protein synthesis throughout the day, see your coach and ask about SFH SO3+D3!
|Making Use Of Lemon To Add Flavor Without Calories
|Tired of eating the same old meals day after day? If you’re on an intense fat loss diet, you are going to be limiting the amount of sauces and condiments that you use to prepare your meals as these typically add unwanted fat and calories.
That said, that does not mean you have to eat bland and boring meals. You can liven up any dish with some calorie free – or close to it – alternatives.
Lemon is one of those.
Let’s take a closer look at a few serving suggestions using lemon as the main flavor booster so that you can start making good use of this fruit in your own cooking.
Lemon Protein Muffins
The first way to add lemon as a flavor in your menu is to whip up some lemon poppyseed protein muffins. There are a number of great protein powder muffin recipes available, so seek out one that meets your nutritional needs and use lemon as the add-in.
Or, try this recipe:
1 ½ scoops vanilla protein powder
Combine all of these together and bake the muffins at 375 degrees for 12-15 minutes. Frost with some fat free cream cheese if desired.
The next way to use lemon in your cooking is to prepare some lemon dill chicken. This works great as a marinade and will definitely add some zing to your chicken in a hurry. Simply combine one tablespoon of olive oil with one tablespoon freshly squeezed lemon juice and a tablespoon or so of freshly chopped dill.
Place the chicken in the marinade and let stand for about an hour in the fridge before grilling. While grilling, brush some of the marinade over as it cooks.
Finally, the last option is to use it with shrimp. Lemon and shrimp flavors blend together nicely and the following sauce will add a high dose of flavor without the calories.
In a blender, combine ½ red pepper, half a clove of garlic, a bunch of parsley, one tbsp. Of Dijon mustard, a quarter of a purple onion, 1 tsp. olive oil, 1 tsp. Worchester sauce, and the juice of one lemon. Then place it in a parchment cooking bag with 20 or so shrimps and bake for 20 minutes at 370 degrees. Serve immediately.
So next time you’re bored with your diet, try using lemon. It’s high in vitamin C so will offer a boost of antioxidants as well.
Are you eating enough carbs to fuel your training?
If you are on a mission of fat loss and have just started up on a new workout and diet plan, one thing that you do need to take into account is whether you are eating enough carbohydrates to fuel this added exercise.
One big mistake that some people make is putting themselves on an ultra-strict diet plan and then loading up on exercise, thinking this will yield faster results.
But, you must remember that exercise requires a certain amount of fuel and if that fuel is not coming in, you’re going to run into problems.
Here are some important points to know to ensure you are getting the carbohydrates you need.
Assess Your Muscular Strength
First, you need to look at your muscular strength levels. How have you been feeling? Strong and powerful or weak and fatigued?
If it’s the latter, this is a great sign that you may not be getting enough carbohydrates in your diet to sustain the level of intense exercise that you are asking of your body.
Try adding 20-50 more grams per day, especially on the days you exercise and see if that makes a difference. *** For rapid weight loss, please remember the FTA Nutrition System carb timing rule: consume ONLY following lifting session or interval training session!
Assess Your Recovery
Another place to look at to determine whether you’re getting sufficient carbohydrates is with your recovery ability. Do you recover quickly between workout sessions?
Or does recovery seem to take days? If it takes too long, that too is an indication you may be too low on carbohydrates.
You won’t bounce back quite as quickly while dieting as you otherwise would, but you shouldn’t be dragging yourself around for days after a workout session.
Assess Your Mode Of Exercise
Also think about the mode of exercise that you’re doing as some exercise variations are more demanding on glucose than others.
If you’re doing plenty of weight lifting or sprint training, these are the two exercise variations that rely most on glucose, so your carbohydrate intake needs to go up.
If you’re just doing moderate intensity exercise, you can afford to ease up on carbohydrates as your body can use fat as a source of fuel.
So there you have a few points to know and remember about the carbohydrate intake and exercise connection. It’s a must that you are getting enough in, so really focus on paying attention to this element so you optimize fat loss, but exercise performance as well.
- Fri, 17th: Registration for 2K14 Metamorph. Challenge ends at midnight!
- Sat, 18th: 2K14 Metamorphosis Challenge Kick Off Event: 9:30- 11am
- Mon, 20th: 2K14 Metamorphosis Challenge Begins!
- Sat, 25th: Weigh-Ins & Measurements (Any FTA Member): 8am-10am
- Sat, 25th: Exclusive Metamorphosis “Phase 1″ Strength Challenge: 9:30- 11am
- Wed 29th: Nutrition Workshop: Special Topic: “Low Calories vs. Energy/Spice up your veggies!”: 6pm -7pm
If low calorie diets have “proven” to help people drastically lose weight, how on earth can they adversely affect your progress?!? We will tackle these misconceptions head on!
Also on the agenda: Why ‘carbohydrates’ are your friend! The word ‘carb’ has become a taboo term in the world of ‘weight loss’. Learn WHY you need carbs, how to schedule your carb consumption, and what type of carbs you can chow down on!
To finish the workshop: “Spice up your veggies!” Ever feel burdened by the bland bundle of asparagus and broccoli that seems to glare at you from your plate? As you well know, veggies are a critical piece of the nutrition system. As veggie-holics, we have PLENTY of tricks for how to spice up those veggies. “More vegetables, please!”
- Sat 1st: Nutrition 101: 10am 11am
New to FTA? You need the official nutrition on-boarding experience! Been an FTA member for awhile? Join us for a quick review of FTA’s nutrition program to ensure that you stay on track!
The Nutrition 101 Workshop outlines FTA’s complete nutrition program, from A to Z. Nutritional compliance can often feel like an oppressive black hole of failure…UNLESS you arm yourself with knowledge and accountability. Don’t go another week of training without attending the Nutrition 101 Workshop!
- Sat 8th: Nutrition Workshop Special Topic: “Compliance vs. Counting” : 10am -11am
Have you ever obsessed over your daily caloric intake? Does is bother you that you do not know exactly how many calories you should be consuming each day? Let’s work together to transform your mindset from ‘calorie counting’ to ‘content with compliance”!
Learn how to ‘eat for your program’ (fuel for performance). Every feel that your energy levels are below sea level? Let’s examine the wondrous effects of EPA/DHA/essential fatty acids. You gotta ‘eat fat to lose fat!”
- Fri 14th: 2K14 Metamorphosis Challenge Half-way point!
- Sat. 15th: TORQUE Performance Testing: 10am – noon
Metamorphosis Strength Event #2: 10am -noon
ATTN TORQUE & Metamorphosis Challenge participants: These events will be combined. No need to choose between the two!
- Wed. 19th: Nutrition Workshop Spcl Topic: “Compliance vs. Counting” : 6pm- 7pm
See Workshop description above (Sat 8th). This is your second opportunity to attend, in case you cannot make the Saturday workshop.
- Tues 18th: KB for Fitness Clinic: 5:30- 7:30pm
Whether you are completely new to kettlebells, or you are fairly familiar and would like to clean up your technique, the Kettlebells for Fitness Workshop is perfect for you! Think you know bells? Time to dive in a little deeper.
“How can this one simple tool really get me closer to my overall health and fitness goals?”
“I bought some kettlebells for my home gym, but I don’t think I’m getting much use out of them”.
- Fri 21st: KB for Fitness Clinic: 7am -9am
(see above description. Curriculum will be identical to Tues, 18th & Sat 22nd)
- Sat 22nd: Weigh ins/Measurements 8am -10am (All FTA members)
- Sat 22nd: KBs for Fitness Clinic: 9am -11am
(see above description. Curriculum will be identical to Tues, 18th & Fri 21st)
*All nutrition workshops are Free!
* KB Workshops: $29 for FTA Members. $49 for FTA Guests. Free for V.I.P. Members & Metamorphosis Challenge participants.
Kyle Duarte BS Nutrition and Wellness
Is the over-diagnosis of gluten intolerance a bad thing?
Over 15% of the United States population has been diagnosed with gluten intolerance. Digestion inabilities like gluten intolerance are very difficult to diagnose because the symptoms are so similar to thousands of other GI problems that it is really hard to pin point what is really going on.
Back to the question above: is this a bad thing? Gluten containing foods are rarely eaten raw, therefore the processed form such as pasta, breads, and dough are consumed most frequently. With the American diet of quick, cheap meals that just “get the job done”, people do not realize the amount of gluten they consume per day.
Once a person limits the amounts of processed foods and other gluten containing foods, they will notice that they have started a healthier lifestyle and will not feel the symptoms that they did before. For most people in the world this may not be a problem, but it would never hurt to minimize the consumption of processed foods and increase the intake of whole, natural foods.
Gluten is the combination of Prolamin proteins called Gliadins and Glutelin proteins called Glutenins.
Gluten is found in the following grains:
- Oats (possibly, the proportion of individuals with gluten sensitivity that are also sensitive to the storage proteins in oats is likely less than 1%)
Gluten can also be found in:
- Modified food starch
- Soy sauce
- Medications & supplements
Gluten is not found in the following grains:
- Rice (all varieties)
If a person is serious about getting into shape and continuing a healthy lifestyle, following the Precision Nutrition lean eating habits is one of the best ways to find success. With that being said, breads, grains, pastas, pizza dough and other gluten containing foods are only seen as an option directly after a workout. With the minimal consumption of these foods, the GI tract will have time to heal and will be much better at breaking down gluten when it is consumed. Foods that may be better to eat after a workout to prevent the symptoms from occurring are; rice, buckwheat, teff, and millet.
Chop Chop Salad
- 1 red grapefruit
- 1 cup peeled, chopped jicama
- 1 cup chopped orange bell pepper
- 1 cup chopped cucumber
- 1 tomato, chopped
- 2 green onions, chopped
- 1/4 cup chopped fresh cilantro
Recipe makes 6 servings Directions
- With a very sharp knife, cut a slice from the bottom and top of the grapefruit, cutting into the fruit. Stand the grapefruit up on a work surface, and slice off the peel and white pith in vertical slices, exposing the fruit segments (cut slightly into the fruit part). Use your knife to gently slice between the exposed white membranes, and loosen the grapefruit segments into a bowl. Pick out any seeds.
- Place the grapefruit sections, jicama, orange bell pepper, cucumber, tomato, green onions, and cilantro into a salad bowl, and toss gently to mix.
- Calories – 42kcal – 2%
- Carbohydrates – 10.2g – 3%
- Cholesterol – 0 mg0%
- Fat – 0.2g – <1%
- Fiber – 2.5g – 10%
- Protein – 1.2g – 2%
- Sodium – 5mg – <1%*
Amanda Lampert – 1st place – 12kg – 5 minute Snatch – 77 reps
“It was pretty cool.. I was a wee bit nervous, but once I got up there it wasn’t bad. I definitely would like to do it again, but maybe go for 10 minutes next time… Which means I guess I have to practice…”
Amanda Wegner – 1st place – 16kg – Snatch – 125 reps
Amy Georgoulakos – 2nd place – 12kg – Long Cycle – 72 reps
Angela Saunders – 1st place – 16kg – Biathlon – 65 Jerks, 85 Snatches
“The competition on Saturday was the last competition of my first full year on the Kettle bell Team at FTA. It was my third competition for the year, and even though I was dealing with being sick, there was no way I was not going to compete with my team, in my home town! The support I felt while on the platform, from not only my own teammates, but the kettle bell community overall, was awesome. It helped me finish! I love this sport because we all are on our own journeys with our own individual goals, but still support each other. I am honored to hear I inspired some people this year and am a lifter with “heart”. I’ll take it! This community is addictive. Thanks for 2013, and I can’t wait to lift with heart, and more strength, in 2014.”
BJ Bliffert – 1st place – 24kg – Biathlon – 99 jerks, 125 snatches
Christy Dunton – 1st place – 12kg – Snatch – 142 reps
“I am so grateful for finding a Kettlebell Club that is so welcoming and talented. I am probably the newest member (less than 4 weeks) and Amanda got me prepared and motivated to compete in my first competition. Last weekend’s competition was an awesome and motivating experience! It’s been so many years since I have experienced camaraderie & team work like I experienced last weekend! I was accepted, cheered for, and celebrated w/ after my flight! I wish I lived closer to bond more with my team but I will make sure I train with every possible chance!! This Kettlebell team is legit & I’m so thankful I found them!!”
Darrel Copeland – 4th place – 16kg – Long Cycle – 51 reps
Erin Walker – 1st place – 16kg – Snatch – 186 reps
Candidate for Master of Sport
“I must admit, when I first stepped into the world of kettlebell sport, I never could have imagined it would be this fun competing! It all boils down to you, the bell, and the clock. This sport is incredible for so many reasons. (1) The mental challenge induced by skill acquisition that was completely foreign to me! (2) The physical (and mental) challenge that accompanies strength-endurance training (3) The overwhelming feeling of accomplishment when 10 minutes of max effort is completed (4) The camaraderie and support of the kettlebell community! I love my FTA KB Club athletes, and I cannot wait to witness the inevitable growth of this amazing sport in the U.S.”
Ian Baker – 1st Place – 16kg – 5 Minute Snatch – 58 reps
Jennifer Brady – 1st place – 12kg – Snatch – 157 reps
“My journey: Going from, “I think i might want to compete” to “when is the next competition”…. ’nuff said.
Competition: This one… was awesome. Support, love and encouragement… hit a PR and then some. Looking forward to many many more. (never thought I would say that)… this.
The club: MY (extended) FAMILY – what an amazing group of supportive and loving people…. both on the FTA team and throughout the small kettlebell world I have met…”
Jenny Harry – 1st Place – 8kg – 205 reps
“As someone who has never done an individual sport and has only competed in team sports I had this idea that it would just be me and me alone. I couldn’t have been more wrong. Not one time did I feel alone out there from the moment I stepped onto that platform to the moment I got off. I was never alone… in fact I could not have felt more welcome or more encouraged. As someone who came into a new sport I did not like it. I did not like it because I was not any good and it did not come to me as quickly as I had wanted. However, I kept going because I did not want to suck and I wanted that one moment of ‘that’s it, you got it.’ It is truly a bad ass sport. You are the elite and you are the few that takes the challenge to step foot on that platform and leave it all on there. To challenge yourself mentally, physically, and emotionally. You find what you are made of and you work to do better then your best. It is the most mentally challenging sport I have ever done because it is just you and the bell. You have the most supportive team that is pushing you along the way. It is also one of the most physically challenging sports as it goes beyond just weight training. It is a sport where your mental toughness and your physical ability collide into this synergistic power house of phenomenal ability. You leave wanting more. You thrive on the challenge. You wake up with the mindset to finish. You strive to be great. And just when you think you have no more left to give you do something you did not know you had in you.”
Jessica Nelson – 1st place – 12kg – Long Cycle – 120 reps
“The NTXO was my 2nd competition, but my first in long cycle. I was immediately reminded why I do this. Being surrounded by ‘competitors’ who cheer us on, give us pointers, don’t let us give up…there’s nothing like it. That’s the culture of this sport. The coaches at Full Throttle have taken it even a step further. They’ve created more than a club or team, they’ve created a community, a family. I look forward to the next time I get to step on the platform, and hear my 2nd family push me to 10 minutes. I’ve gotten to a place where I look forward to those ‘family reunions.’”
Jim Glover – 1st place – 20kg – Long Cycle – 62 reps
Jim Saunders – 1st place – 20kg – Long Cycle – 65 reps
Kathryn Gillia – 1st place – 8kg – Snatch – 161 reps
Kelly Townsend – 1st place – 16kg – Biathlon – 100 jerks, 61 snatches
“Well, kettlebell sport means the world to me. I was on this weird infertility path of just feeling hopeless and unhealthy. I started training with kettlebells 7 months ago. I’ve lost around 20 lbs, I feel so much better than I have in years, and I am finally 7 weeks pregnant (I’ve never been past 4 or 5 weeks and have never seen a heartbeat until this time). I really feel like my overall health and really my spirit are the best healthiest versions of me I have ever been. And of course, being a part of such an amazing team and pushing each other, and challenging yourself to do more, be better, is super rewarding. Totally loving it and hope to be in this sport for a long time to come!!”
Kori Bliffert – 1st place – 12kg – Snatch – 132 reps
Kristy Wall – 2nd place – 12kg – Snatch – 107 reps
Liz Velasco – 3rd place – 12kg – Snatch – 132 reps
“For me, one time on the platform and I knew for certain I was hooked. I really wanted to not love it. I was only “trying” kettlebells out as part of my get out of my comfort zone and try new things commitment to myself this year. Then I could move on and go back to what I was doing , but even leading up to that I was becoming more and more addicted with every training session, with every swing.
I will always fight as hard as I can to finish what I start, but I have never been more nervous, more unsure of myself, or more scared that I wouldn’t have the physical or mental strength to get through the 10 minutes. I did make it through the 10 minutes and it was truly one of my most exciting moments. It is crazy how you can zone out but still hear your teammates cheering you on and willing you to keep swinging!!! One would be hard pressed to find a sport with more camaraderie and general desire for others to succeed than this.
I hope to be able to grow with this group of people. What a truly amazing experience!”
Rachel Manning – 1st place – 16kg – Biathlon – 106 jerks, 164 snatches
Candidate for Master of Sport
Robert Blackford – 1st place – 20kg – Long Cycle – 64 reps
Scott Vivian – 3rd place – 16kg – Long Cycle – 69 reps
Stacey Blackford – 1st place – 12kg – Snatch – 183 reps
“Being part if the FTKB has been such a great experience for me. I’ve learned to push myself more than I ever have, and am stronger than I’ve ever been in. I’ve conquered fears of being in front of a crowd on the platform thanks to the support of my team. Most importantly I’ve made some lifelong friends that are like family to me.”
Taran Roddy – 1st place – 12kg – Long Cycle – 95 reps
Special Thanks to:
The Orange Kettlebell Club, for bringing the OKC to North Texas.
Dr. Mark Zuber and his team, for keeping all of us kettlebell athletes in working order.
The Dallas Morning News, for publicizing our event.
Jenny Harry and Robert Blackford, for taking a ton of great photos of the event.
All of the spectators, for coming to support the lifters.
And last but certainly not least….
All of the lifters, for giving it your all! This event was for lifters, by lifters. Congratulations to all who came to lift. Getting up on that platform shows you have the heart of a warrior!
“The Major Lifts”
What’s really going on ….and what’s the benefit?
Body-building and women’s ‘fitness’/health magazines have complicated strength training to the point that every man believes he needs to do at least 5 different exercises for his biceps and triceps alone, and that women need to do 10 different localized ‘glute’ and ‘ab’ exercises to ‘firm’ and ‘tone’ these areas.
Take notice: In TORQUE, you work ALL major & minor muscle groups…and you work them hard! You get all the hormonal benefits of strength training, since those come from the big-muscle exercises. No muscles missed–no time wasted!
The best muscle building exercises are the ones that use your muscles the way they’re designed to work. Also, exercises that use lots of muscles in coordinated action are better than those that force muscles to work in isolation. Muscles are not designed to work in isolation. Your body has no reason to develop muscle groups out of proportion to other muscles on the body…that would make you biomechanically dysfunctional, and your body will resist that!
Perhaps the most useful exercise you can perform with weights. Once you learn to lift barbells, kettle bells, or dumb bells off the floor with proper form (protecting the back), you will be able to lift everything with good form (whether it’s a paperclip off the floor or a heavy couch). Your body has to use almost every major muscle group in a deadlift (with the exception of chest). The prime movers are the gluteals and hamstrings. Quads get involved a bit as knees are somewhat bent at the beginning of the lift. Lower back and midsection have to stay tight and work like hell to keep the spine where it should be. Your trapezius also works overtime as it pulls your shoulder blades together. Gripping muscles get a workout in addition to your biceps and triceps (muscular link between shoulders and forearms).
Always FOCUS when deadlifting. Do not let your back, even for a second, slip out of natural shape, which could include an arch in the lumbar spine (no rounded backs).
Deadlifts = the GOLDEN Exercise
Squats are used in workout programs for athletes in virtually every sport requiring lower body strength and power. Squats are both a quad-dominant exercise and an exercise that incorporates gluteal and hamstring power. A traditional squat emphasizes action at the knee joint over hip movement. Quad involvement is greatest at the bottom of the movement, when the lifter is just starting the ascent back to the starting position. Hamstring involvement is greatest when the lifter is about 1/3 of the way to the top.
Many lifters short-change themselves on the squat by not descending all the way to the point at which their upper thighs are parallel to the floor. You should always try to lower yourself to parallel, even if it means using lighter weights than you’d use if you stopped short. Work those glutes!
A pushing exercise can be anything from bench press, to shoulder press, to a dip. These pushing motions all use the same muscles, with some variations based on particular regions of individual muscle groups. Almost all of the ‘push’ muscles work on the shoulder joint (glenohumeral joint). The chest’s major muscle, the pectoralis major, has upper (clavicular), middle (sternocostal), and lower (fibers originate from top of abdominal muscles). The deltoid (front shoulder) is involved in all forms of bench press, as well as overhead presses. Another visibly important pushing muscle is the tricep (3-headed muscle that straightens elbows when bent): yes, benching and pressing work all 3 heads—so, no need for tricep kick-backs.
Yes, ALL this benefit from simply PUSHING heavy objects away from the body!
If you had to choose one major exercise as the most crucial in fighting the continued disintegration of adult posture, you would be wise to choose the pull. Generations ago, physical labor involved pulling—now most people spend 8-10 hours a day sitting, driving, and/or hunching over a keyboard and mouse. Will pulling movements fix postural problems created by 8-10 hours of sitting?..probably not. What pulling exercise WILL do, however, is provide you awareness of the way the muscles in your upper back are supposed to feel when they’re pulling your shoulders back. From there, it’s up to you to remind yourself to square your shoulders.
Major muscles involved include the latissimus dorsi, the trapezius, and your biceps. The contraction of you middle traps (scapular contraction) has the most effect on your posture.
Do not waste your training.
-Kyle Duarte BA, Nutrition and Wellness
Ethanol is not an essential nutrient for the body, though it delivers 7 calories per gram, making it a high energy compound. Though this may sound good, the body actually turns to the use of alcohol for energy instead of other sources (when alcohol is present). It is absorbed in different areas in the GI tract and heads straight to the liver. Here, about 90% of the alcohol is broken down while the other 10% (more if you are binge drinking) heads to the blood stream.
Liver alcohol dehydrogenase (LADH) is a time limiting enzyme that oxidizes ethanol at 15 g per hour. Ethanol may not be toxic to the body itself, but the metabolic byproducts, acetate and acetaldehyde are (these by products can be 30 times more toxic than the original ethanol consumed).
Ethanol and its metabolic by products are shown to have extreme mind altering effects, shown in the picture above, the human brain while intoxicated is not firing like the sober brain (The highlighter green on the right picture and the reds and yellows on the left indicate how active the body is during these states). When there is alcohol present in the body, and essential vitamin, Vitamin b1 (Thiamine) is not absorbed. Without Thiamine in the body, the metabolism of glucose and lipids are altered. Also, there are various glucose-derived neurotransmitters in the brain that Thiamine helps produce. Without the recommended 1.5g per day, neural function starts to decrease.
Pantothenic acid is a member of the B-vitamin family, and is often referred to as vitamin B-5. Its bioactive form, coenzyme A(used in the KREB CYCLE), plays a role in many processes in the body, including metabolism of proteins, fats, and carbohydrates, the production of energy, and the synthesis of red blood cells and a key neurotransmitter, acetylcholine. Vitamin B5 plays a pivotal role in helping release energy from sugars, starches, and fats.
The body only produces hormones at night and this is when the body does all of its repairing. REM sleep or the rapid eye movement section of the sleep cycle is the most important because this is when the body is in the deepest sleep, and is also when the repairing hormones are secreted. If there is any trace of alcohol in the body when the person goes to sleep, NO hormones are secreted and the body will not repair itself. It is very unlikely that a person will even reach a REM cycle if there is alcohol as well.