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Press yourself into WIDER Horizons

Steve February 11, 2018

Ah, the Bench Press… the most common exercise for working and building development of the chest.  For both Men and Women alike, a tighter more developed chest is often desired.  However after so many weeks, months, and years of training, we often hit that proverbial wall and stop gaining results in the pectoral region.  How do we avoid stalemate in creating a masterful chest?

Fitastic Wide Grip PressVARIETY, VARIETY, VARIETY

Never lose sight of all the variety, angles and degrees this muscle can be targeted; heavy weight, light weight, incline, decline, but let’s not forget how WIDE and expansive our variations can be.

Adding a Wide Grip to your Press can provide a jolt back on the fast track to stimulating this highly sought after showcased muscle.  Not to mention the intensity it brings from your Delt and Tricep tie-ins as well.

WHAT and WHY TARGETED:

PECTORALIS MAJOR-  Targeting the pectoralis major muscle, the wide grip press is an intensive exercise primarily to the lateral or outer chest fibers.  This popularly large muscle is the prime mover of arm Read the full article

BMR Power- The Never Ending Burn

Steve February 8, 2018

Burning Calories while you sleep

Burning Calories while you sleep

We breathe every second of every day.  Our hearts perpetually pump blood, our bodies maintain constant body temperature, and many other involuntary functions are performed 24 hours a day.  These functions require calories to be expended, producing the energy our bodies need to survive.  Your Basal Metabolic Rate (BMR) is the minimum amount of calories necessary to survive in your most restful state.  Put another way, the BMR is the minimum amount of calories needed for a person to remain asleep all day.  It accounts for 60-75% of total calories on a daily basis.  Every individual’s BMR is different because no two people have exactly the same genetic blueprint, are the same age, height or weight, have the same daily activity level, have the same body composition, or are the same gender.   These personal factors assist in determining your individual BMR, and therefore help determine the amount of calories required to lose, maintain, or even gain weight.

Restrictive eating doesn't work

Restrictive eating doesn’t work

Some determinants lower your basal metabolic rate while others raise it.  Unfortunately we lose muscle mass as we age, which lowers our BMR because muscle demands more calories than fat to maintain itself.  This is why resistance training is important to maintaining a healthy weight as we age.  Also, fasting and “extreme” diets that require drastic caloric reductions lower your BMR because your body is likely to go into a state of starvation and cannibalize itself when it doesn’t receive the necessary calories from the food you consume.  That’s right, your body will resource its own muscle tissue to get to the calories it needs to perform its required functions.  A gradual reduction of calories (or better yet, greater quality) and an increase in exercise long term is the most effective and proven method to properly lose weight and keep it off.

Start by knowing your current BMR to understand Read the full article

Sautéed Chicken Caesar Wraps

Steve June 29, 2017

It’s been way too long since there has been a noted nutrition recipe up here, and trust me I’ve heard about it.  Well gain some reprieve my friends.  I’ve got a keeper, and a simple recipe at that.  I should have posted this one a while ago.   8 easy to access ingredients and you’re off with a solid protein meal or snack that includes a complimented taste of fruit and veggie.

 

  • 8 oz Chicken Breast, boneless skinless (raw measurement)
  • 4 TBSP Caesar dressing
  • 2 TBSP Olive Oil, extra virgin
  • 2 Campari Tomatoes
  • 2 Romaine Lettuce leaves
  • 1 TBSP Lemon juice
  • 1/2 TSP Cavender’s seasoning or Salt and Pepper mix
  • 1/4 Cup finely shredded parmesan cheese

 

Wrap PrepSimple prep:  Peal lettuce leaves and cut tomatoes; put to the side for garnishing.  Cut chicken into bite size cubes and place in a bowl.  Add the olive oil and lemon juice in with the chicken.  For added saturation of flavor, place plastic wrap over bowl and place in fridge for 30 min to marinate if you have the time.

Preheat a pan over medium-high heat and place the chicken in once hot.  While the chicken is sautéing, add the seasoning and cook thoroughly.  Place the Romaine Lettuce leaves on a plate and load the leaf boat with sautéed chicken breast and tomato slices.  Sprinkle parmesan cheese on top to your desired amount and enjoy the tasty protein explosion.

Protein: 45g   Carbohydrate: 25g  Fat: 16g

Turning Pipe Cleaners into Head Turners

Steve May 4, 2017

With the phrase SUNS OUT, GUNS OUT being hash tagged more now then ever, we can’t help to put more attention into our “Gun” development.  With Summer right around the corner, we can turn the Pipe Cleaners into something of Head Turners.  Despite the Triceps being the largest muscles in the upper arm, Biceps definitely seem to be the favorite to train for most folks.  Not all Bicep exercises develop and thicken the bicep brachii and brachialis (two heads of the Bicep) like the Preacher Curl.  Whether with dumbbells for a unilateral contraction or with a cambered bar, shown here, for a bilateral contraction, the Preacher Curl is one to certainly include into your arm day arsenal.  Variable grips on the bar are a huge advantage for many degrees of development and nothing will strengthen your distal biceps tendon (nearest elbow groove) more efficiently than FULL range of motion on this movement.  So dig those arms in deep into the pad and PRAY for the Pump to reside.  

 

Sleeping Away Fat Loss

Steve March 3, 2016

Frequent exercise and a healthy eating habits are key elements in any weight/fat loss programs.  However, making sure that you get enough SLEEP (7 to 8 hours) is often overlooked.  Research shows that sleep plays an important role in weight management.  People who sleep enough have lower BMI indexes than people who don’t.  The data also suggests that sleep deprivation can cause weight gain, worse yet unwanted fat gains.  Let’s take a look at some of the contributing factors that link sleep with weight/fat loss:

Sleeping Away FatLeptin and Ghrelin

Sleep affects the levels of several hormones in your body.  Two hormones that play an important role in stimulating and suppressing your appetite are leptin and ghrelin.  Leptin is produced by your body’s fat cells and is responsible for suppressing hunger.  Ghrelin is released by your stomach, and stimulates your appetite.  Lack of sleep lowers the levels of leptin in your blood and heightens the levels of ghrelin, which results in an increase of appetite.  The reverse is also true that getting enough sleep decreases hunger and will therefore help you lose weight.

Growth Hormone

During sleep, your pituitary gland secretes more growth hormones than during your waking hours.  Growth hormones stimulate cell regeneration, reproduction and growth.  These hormones are also known to aid you in building muscle.  This is why higher levels of growth hormones means a heightened metabolism.  With a higher metabolism, you burn energy much faster which leads to easier weight/fat loss.

Cortisol

Getting eight hours of sleep at night helps you lower the cortisol levels in your blood, while lack of sleep raises Read the full article

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