SUPPLEMENT WITH FISH FOR GREATER GAINS Regular consumption of fish oil, which includes two fatty acids called EPA and DHA, can help increase muscle protein synthesis (MPS) in response to a meal.1-3 When you eat a meal that includes protein, MPS goes up due to the anabolic nature of protein. However, when you supplement with […]
We all know that protein provides amino-acid building blocks for making muscle and other body proteins. However, not all amino acids are used to make body protein, but instead play other roles in muscle gains and performance. Furthermore, several amino-acid-derived nutrients like creatine and carnitine have special roles in muscle and should be considered as […]
Great workouts yield great results. Training with greater volume can lead to faster gains and better results over time. So how do you ensure that you’re getting the most out of your workouts every time you set foot in the gym? Certain nutrients can help increase energy and drive, as well as improve circulation to […]
When I was going to school for nutrition in the ’80s, it was always recommended lower protein to people. The thought then was that too much protein would be bad for the kidneys. Today, we know better. For people who train hard, protein recommendations are at least double what they are for inactive people. That […]
It is critical to remember that training might only account for 1-2 hours of your day. That leaves more than 80 percent of the day for nourishment, adaptation, and transformation. It’s important that you think of fitness adaptation as something that occurs throughout the day. If you want results, you’ll have to do more than […]
When you’re training to lose, you’re training to burn more calories and fat during exercise and during the 24-hour post-workout period. Doing resistance training is a great way to increase muscle mass and therefore burn more calories throughout the day, but you should also include cardiovascular training.
My favorite way to train cardio is with high-intensity interval training, or HIIT.
HIIT MORE BENEFITS IN LESS TIME
HIIT combines bursts of high-intensity dynamic exercise like running or cycling with periods of active rest. Research suggests that HIIT burns as many calories as lower-intensity cardio in much less time, and allows the burning of calories and fat to remain elevated throughout the day.1,2 Furthermore, this type of training can help muscle fibers take up more fat and carbohydrates after training to be stored in preparation for the next challenge.
To perform HIIT, do 3-10 intervals of high-intensity effort followed by lower-intensity effort. High-intensity effort should last 30-180 seconds and should be followed by active-rest periods done in a 1:1-1:4 ratio. For example, you could sprint for 60 seconds and transition into a jog or walk for 60-180 seconds.
If you are just getting started, do shorter work periods with longer active rest. As you get fitter, increase the length of work and decrease the length of rest. Try to perform HIIT for at least 20 minutes, and consider a frequency of 2-3 times per week depending on your goals.
I know, I know, you’re champing at the bit to get started in the gym. Although I’m glad you’re enthusiastic and ready to go, it’s important that you learn sound training principles before you start hitting the weights! My second muscle-building law is about the five training principles you’ll need to know before you start […]