Back Exercise: One Arm Lat Pulldown

Looking for a new way to do your lat pulldown?  This is a great way to work on strength imbalances, but targeting one side at a time to train the lats.  Additionally, it's just an alternative way to change things up in your trianing routine.  Personally, I'll do 10-15 reps on the right then the left side without resting.

Let me know if you try it!!  Happy training!!

Glute Exercise: Elevated Single Leg Squat/Lunge

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Looking for new ways to activate the glute aka booty muscles--changing angles & technique is key!  Try this move!  Thanks for watching!!  Please LIKE, SHARE & COMMENT!!
XO, Jeannie

What's the "Perfect" Shake For Anytime of the Day?

 Nutrition & nutritional timing can make a huge difference in your energy level, training performance, and results from training.  Here are some helpful recipes & tips on supplementation & nutritional timing!

The Perfect Pre-Workout Shake Recipe

25-35g whey protein powder
5g Essential Amino Acids
1.1-1.5g instant oats per kg of body mass
2mg caffeine
2g beta alanine
2g creatine
2g L-Arginine

Protein and Essential Amino Acids

Protein, of course, is the fundamental building block required for new muscle growth. But to make sure it reaches your muscles fast, you need Essential Amino Acids. A University of Texas study found protein synthesis was increased when EAAs were taken immediately before resistance exercise. Use 25-35 grams of quality whey protein and 5 grams of EAAs to form the basis of your pre-workout shake.

Instant oats

Getting some quality carbs to fuel you up for your workout is crucial. Researchers at Ohio State University in Columbus found that taking 1.1-1.5 grams of liquid carbohydrate per kg of body mass 60 minutes before exercise greatly improved athletic performance. Ideally, go for low GI carbs like instant oats to ensure your body gets a steady release of energy throughout your routine, so you can maintain your strength and power right through to the last rep.

Caffeine

Researchers at Yale University found as little as 200 milligrams of caffeine before a workout increases strength endurance. Experts believe it stimulates the production of the neurotransmitter beta-endorphin, which studies show can reduce pain and perceived fatigue. Less pain + reduced fatigue = a superior workout. It’s a simple equation. Add a very, very small teaspoon’s worth to your pre-workout shake mix.

Beta alanine

This non-essential amino acid increases the concentration of the dipeptide carnosine in your muscles. Which enables them to work harder for longer. It also prevents lactic acid build-up during intense exercise, reducing fatigue. A study at Florida Atlantic University found taking beta alanine before training significantly enhanced endurance performance. So you can train harder for longer, create more microtears in your muscles, and bulk up faster.

Creatine

The subject of hundreds of studies, creatine monohydrate has been repeatedly proven to improve power, strength and muscle growth, while reducing the time it takes to recover between intense bouts of exercise. More specifically, a University of Memphis study found that creatinesupplementation before training promotes significantly greater gains in fat-free mass, ups your maximum lifting load, and improves sprint performance during resistance training. It’s your essential one-stop body-booster.

L-Arginine

The fifth and final ingredient you should ensure goes into your pre-workout shake is L-Arginine. Scientists have found it has a number of beneficial effects on the body, such as improvingendurance and reducing recovery time. When taken in a pre-workout shake, it boosts your nitrogen oxide levels, which are responsible for increasing the flow of blood and nutrients to your muscles – improving your lifting capability.

Add 2 grams of L-Arginine to finish off the perfect pre-workout shake. Mix well. And knock it back 45-60 minutes before your workout.

Post-Workout Shake

The content of the shake you drink after training has a big effect on the amount of muscle your body is able to build. If you’re looking to pack on muscle, these are the ingredients to look out for in your post-workout shake.

Whey protein – to build and repair muscle

After a workout, your muscles are starved: they require protein quickly in order to repair microtears and increase in size. Ensure you down your shake as soon as possible after your workout – and always within 60 minutes of dropping that last weight. University of Texas research revealed that after a workout your muscles' ability to absorb protein increases by 50%. “A sizeable scoop (at least 40g) of wheyprotein forms the base of any decent post-workout shake,” says Martin MacDonald, performance nutritionist for the Great Britain Olympic Weightlifting team.

Carbs and leucine – to speed up protein and nutrient absorption

A large serving (around 60g) of very high GI carbohydrates in your shake (dextrose or maltodextrin are good options) is a must. Researchers at Maastricht University in the Netherlands found carbs dramatically boost insulin levels, which in turn increases the absorption of protein. Similarly, a very small teaspoon (approximately 3g) of the essential amino acid leucine in your shake will also significantly increase the rate of protein synthesis in your muscles and speed up your body's nutrient absorption, according to University of Birmingham research. Which means more muscle fuel. And faster muscle gains.

HMB – to reduce muscle soreness

Just 1.5g of the amino acid HMB (Beta-hydroxy beta-methylbutyrate) in your shake will greatly decrease muscle soreness after a workout, discovered researchers at The School of Life Sciences, Kingston University. So you’ll be able to train again sooner, free from aches and pains.

Best Bed Time Shake Recipe

30 grams Casein protein
2g L- Arginine
2g L- Lysine
5g Glutamine
1g HMB

Slow Release Protein

The 7-9 hours you (should) spend asleep are crucial for muscle growth. Since you can't chomp chicken every few hours, you need to pick a pre-bed shake that delivers vital amino acids and peptides throughout the night. Recent studies conducted at the University of Auvergne, France revealed dietary amino acid absorption is slower in casein than in whey protein. So favor casein protein as the basis of your pre-bed shake.

L-Lysine and L-Arginine

Your body produces up to 70% of its human growth hormone (a prime driver of muscle growth) while you are asleep. A University of Turin study saw subjects triple their HGH levels with L-Arginine supplementation – and a University of Rome study found that combining L-Arginine with L-Lysine was 10 times more effective than taking L-Arginine alone.

Glutamine

During deep sleep, your body releases potent substances that strengthen your immune system. Research from the University College of Dublin found the immune-boosting properties of glutamine were so impressive, it was used to treat patients with inflammatory conditions. Putting 5g in your shake to support a healthy immune system and fend off injury and illness is especially vital for those undertaking rigorous training schedules.

HMB

HMB (beta-hydroxy beta-methylbutyrate) is an amino acid that has been proven to delay the breakdown of muscle protein, promote tissue growth and strengthen the immune system. Enough said.

Perfect Fat-Loss Shake Recipe

25-35g whey isolate protein powder
2g Conjugated Linoleic Acid
200mg of Green Tea powder
200mg caffeine
200mg chromium

Protein

As well as encouraging muscle growth, protein stimulates the metabolism far more efficiently than both carbs and fat, due to the energy demands that using amino acids places on the body. This encourages post-workout fat-burning. Aim for 25-35 grams of whey ‘isolate’ – it’s been filtered to ensure it contains less carbohydrates, fat and calories than whey ‘concentrate’.

Conjugated Linoleic Acid

A study conducted at the Betanien Medical Center in Oslo, Norway, discovered that subjects who were given the naturally occurring fatty acid CLA over 12 months saw significant decreases in body fat. Just a couple grams in your shake will encourage your body to torch fat after your workout.

Caffeine

Recent research from Columbia University is one of innumerable studies to conclude that caffeine hastens fat reduction. It has also been shown to improve performance in short-term, high-intensity exercise – exactly the kind of workouts you should be doing when trying to shed unwanted pounds.

Green Tea

Those who drank a cup of green tea daily and exercised for 180 minutes a week over a 12 week period lost  4.4 lbs (2 kgs) – over double the weight drop experienced by those who exercised the same amount but shirked the chai – found a study in the Journal of Nutrition found

Chromium

Naturally present in wholegrain breads, meats and vegetables, chromium is a trace mineral required for normal growth and development. Adding some to your shake will help you melt away blubber and get lean faster. Research from the Health and Medical Research Foundation in San Antonio, Texas, found that a 200mg chromium supplement results in a significant improvement in your body composition index – the ratio of body fat to lean body tissue.

Sources: 

1) Ross Edgley, Sports Medicine 

2) Men's Health Magazine 

3) Journal of Nutrition

4) As well as multiple other sources, cited within this post

Treadmill Workouts: Muscle Development While Running on A Treadmill

With Fall & Winter weather, comes the challenges of training outdoors, here is a helpful infograph on running on a treadmill in different modes and the corresponding muscles it develops, as well as some workouts you can try; from beginner to advanced!

Running is sport with many advantages. First of all, it does great for your health: it keeps the heart in shape, it burns fat fast and it sculpts the muscles in an harmonious way. But running has a positive influence on your mind also: when you run you have fun, you socialize easier, you kill stress and you feel good about yourself.

Running on the treadmill is a training alternative which comes in handy, especially for those with a busy schedule. It has its pros and cons. But if you balance them, it’s usually an advantage to have this option.

Even if you don’t focus on muscles and strength workouts, running on the treadmill has a tremendous effect on the most important muscle groups.

Muscles Groups Developed While 

Running On The Treadmill

The Heart

The heart is the main muscle you workout on the treadmill. Treadmills provide great cardiovascular exercise that raises the heart rate and strengthens the overall health and stamina of the heart.

Quadriceps

Exercising on the treadmill works out the quadriceps muscles, located on the front of the thighs.

Calves

The calf muscles are located between the ankle and the knee. While walking and running these muscles act as stabilizers for the body. This is why you must stretch them on a regular basis.

Hamstrings

The hamstrings are located on the back of the thighs. They are effectively toned through treadmill workouts. Hamstrings can be pulled easily so you should stretch adequately before starting your workout.

Glutes

The proper name of this 3-part muscle group is the gluteal muscles. The gluteus maximus, gluteus medius and gluteus minimus are located in the buttocks and they are worked intensively during treadmill exercises.

Iliotibial (IT) Band

The iliotibial (IT) band is a tough group of fibers positioned on the outside of the thigh. This is an important stabilizer during running. If you want to prevent the IT band syndrome, the treadmill helps because you run on a level surface.

Muscles Used When Running in Incline Mode

Use the incline mode to challenge the cardiovascular system at lower speed.

In incline mode the back muscles are used to keep the body upright.

The uphill position helps to build long and lean calf muscles. It’s also a good position to stretch the calves.

Incline helps to build strength in your thighs (or quadriceps) and the buttocks.

Incline minimizes the heel-strike impact.

Muscles Used When Running in Decline Mode

Running with decline requires less energy.

Compared with incline mode, decline increases the stress on the ‘anti-gravity’ muscles of your hips, legs and ankles.

Running with decline is extremely hard on knee joints.

Decline helps to increase your leg turnover, which improves your acceleration and speed on flat surfaces.

WORKOUTS BY FITSUGAR 

10 Reasons To Workout On Treadmill

1. When you use a treadmill you have a lot of options: you can walk, jog or run, choose predefined workouts and combine exercises.

2. You can train in the comfort of your home. You also have the privacy advantage.

3. You can workout at what hour you want, for how much time you want and for how long you want. Most gyms limit the use of treadmills at 30 minutes.

4. It gives you diversity.

5. If you have a good treadmill you can keep a record of your progress. With this information you can adjust your training schedule and get better results.

6. Walking on a treadmill helps decrease stress level. Doing workouts on a treadmill is a good relaxation method. Most of the newer machines come with an iPod Dock that let you play your favorite music.

7. After a dynamic exercise on your treadmill you are bound to sleep well.

8 It is flexible – you can start at slow speed and increase it as you advance. You can choose a program you want to focus on aerobic, fat burning or performance.

9. It doesn’t matter if it’s raining, snowing or it’s just too hot. Nothing can stop you from exercising.

10. The treadmill is one of the top machines when it comes to fat burning and indoor training. Exercising on a treadmill will increase your fitness level and will improve your health.

PS: Plus it includes Cardio Features to help you keep your heart rate under close supervision and at the same time not stress yourself over your body’s possibilities.