Post training meal
After you train, it’s difficult to gain body fat. Why? Depleted, broken down muscle soak up both protein and carbohydrates for growth and recovery. If you eat too little at this time, you may actually set yourself back by impeding recovery; supporting recovery and growth actually increases metabolism while and impeding it slows metabolism. In terms of spurring recovery and growth, just about the most counterproductive thing you can do after a hard workout is starve yourself. (more…)
Seven degrees of difficulty
Here are seven ways to boost the intensity of your training
- Slow down the rep speed: if you’re accustomed to taking 2 to 3 seconds to raise yourself or a weight and another 2 to 3 seconds to lower it, you’ll find it much harder to take a full 10 seconds on the lift and another five seconds on the lowering face.
- Reducing your rest periods between sets: Muscles recover when they’re not working, so cutting down your between sets rest periods makes exercise harder because you won’t fully recover when beginning your next set.
- Eliminate your rest: By doing supersets take away rest intervals altogether when doing two or more exercises to dramatically boost the intensity of your workout. Rest only after you perform both or more exercises.
- Squeeze at the top of the movement: Feel the muscle contract, and consciously tighten it at the point of peak contraction for a second or two instead of quickly reversing direction.
Mexican food is high in calories and fat, but these enchiladas aren’t. Enjoy this lighter, leaner and more nutritious version of the classic favorite.
- 1 cup frozen chopped onion
- 1/2 cup frozen chopped green bell peppers
- 1 tablespoon canola oil
- 4 ounce fat-free chicken broth
- 1 cup grated zucchini (about one small zucchini)
- 2 cups shredded, cooked skinless chicken breast
- 2 tablespoon chopped cilantro
- 3 ounce canned chopped green chili peppers
- 1 teaspoon garlic powder
- 1 1/2 cups grated reduced fat Monterey jack cheese, divided
- 15 ounce can red enchilada sauce divided
- 8 small corn tortillas
- 2 teaspoon sliced black olives optional
- 1/2 cup light sour cream optional
- nonstick cooking spray
Preheat oven to three 350°F over medium high heat, sauté onion and bell peppers in canola oil and chicken broth for about five minutes. Add zucchini and sauté for about three minutes or until just cooked. Remove from heat and pour off any excess liquid.
In a large bowl, combine chicken and vegetable mixture. Add cilantro green chili pepper and garlic powder. Mix thoroughly stir in 1 cup of grated cheese.
Layer about 1/2 cup of enchilada sauce on the bottom of an 11 x 17 in shallow baking dish coated with nonstick cooking spray. Pour remaining enchilada sauce into a large bowl.
Dip a tortilla into the bowl of enchilada sauce until it’s completely coated on one side. Then fill with two large spoonfuls of the chicken vegetable cheese mixture. Roll the tortilla into a tube and place in baking dish, seam side down. Continue dipping and filling tortillas, and place each tortilla in a baking dish so they touch.
Top enchiladas with remaining sauce and cheese. Cover baking dish loosely with foil and bake talk 12-15 minutes. Remove foil and bake 10 minutes more. To Serve, garnish with olives and light sour cream if desired
Nutrition facts per Enchilada
254 cal 21.7 g protein 19.7 g carbs 9.8 g fat
Keep your HEALTH to Enjoy your WEALTH
Perhaps you’ve heard the phrase “The greatest wealth is health”. Well these words ring true to all aspects of life, seeing in which most cases people are so concerned about their wealth management that they put their health management on the back burner. Many lose their health to make more money… then later in life lose their money to revive their health. To put in perspective, we have to come to the realization that health AND wealth are married together like peanut butter and jelly (ok, more like Chicken and Sweet Potato).
Almost everyone we know has a retirement plan. They know exactly how much money they have in their checking/savings account, money market account, 401K, down to the final cent. In addition they know how much money to budget to cover expenses. However almost none of them can tell you their cholesterol levels or blood pressure reading, heck let alone their last Doctor checkup. If people would put a fraction of their efforts toward HEALTH MANAGEMENT as what they invest into WEALTH MANAGEMENT, we would see a significant reduction in early heart attacks, chronic illness, and obesity in the US.
It’s a simple equation if you think about it. You have to have enough coin in your account to pay your bills, right?! The remaining green makes your account FAT. Now, taking your terms (more…)
The Secret Revealed
What’s up guys and gals?
Sorry I’ve been away for so long. It has been crazy busy in the life of Wild Will. Training, working, prepping and trying to find 7 hours of sleep somewhere in all, that has been taking up a lot of my blogging time.
I hope all of you enjoyed the most recent set of transformation pictures from last week’s blog. By enjoy of course I mean inspired. As you all know, that is what I am here to do: inspire the masses. I was pretty taken back by those pictures as well, especially the back pictures. I always thought that my belly held the most fat. Nope, I was wrong, it was the back. Seriously, it looked like 2 Christmas hams just hanging there. I guess when you don’t see a part of your body every day you don’t really notice how bad you let it get. I can say I am truly proud of what I have accomplished thus far. It has not been easy and it’s actually about to get a lot tougher.
This week begins 4 weeks out from the Kevin Noble show on November 16th where I will be “on display” as the Wild Will Transformation at the Fitastic booth (I hope to meet a lot of you there). With only 4 weeks away some major changes to the meal plan are coming. Carbs went down to 100g a day and protein went up to 300g a day. The first week of being on this low carb plan will be tough, I am not going to lie about that, but it will not be impossible. Nothing is impossible if you really put all your mental and physical strength towards it (except for human flight; that will kill you no matter how hard you work at flapping your arms). As far as the food selection, that will not be changing much. I am still consuming large amounts of nutrient dense food. Notice how I said nutrient dense not “clean”, there truly is no such thing as “clean eating”. The only phrase more idiotic then “eat clean” is “eat clean, train dirty” what the hell does that even mean. If you know me well as you should by now, this is clearly a lead into next week’s blog were I debunk the myths of clean eating. If you thought the Fitness Bull!@#$ blog series was fun and full of knowledge, you are going to love my series on “clean eating” and the paleo diet.
It makes me laugh every day when people at work ask me “what’s my secret?” or “what supplements are you taking?” Sorry folks, I’m going to debunk this for you but I have now lost 30lbs in 41 days by eating nutrient dense food and exercising. I know shock, aw and dismay that I have not dieted, starved, fasted, pill popped or any other ridiculous thing people have tried in vain to lose weight. It just comes down to (more…)
Magic of Fruit
Most people will tell you to eat fruit because it’s high in antioxidants and low in fat. It also helps increase muscle. Fruit is high in carbs and you have to look out for that, but the sugar in fruit is fructose, a slower digesting carb, so fruit is perfect before workouts but not so great afterwards. Here are five wise fruits Choices to help fuel your efforts.
84 cal 1 g protein 22 g carbs 1 g fat 4 g fiber
Blueberries have more antioxidants than just about any fruit. That means they fight free radicals better, intern protecting all the structures of your body blood vessels, muscle tissue, etc. blueberries also have a brain boosting of fact, improving memory and rejuvenating brain cells.
- Nori sheets (toasted seaweed)
- Cucumber, peeled, seeded and thinly sliced
- Green onion, thinly sliced
- Mango, peeled and thinly sliced
- Assorted sashimi-grade seafood (ahi tuna, salmon, crabs, prawns)
- Wasabi paste
- Sesame seeds
- Low-sodium soy sauce
- For sushi rice:
- 2 cups brown sushi rice, rinsed
- Cups water
- 1tbsp mirin (Japanese sweet seasoning wine)
- 2tsp rice vinegar (Brown or white) (more…)
If you’re into bodybuilding and fitness, you probably know a lot about stretching. You’ve likely learned that regular stretching increases flexibility, helps to decrease injury risk and can significantly enhance fitness. You probably also know that the best time to stretch is before but immediately after workouts as well, as this has been shown to better enhance flexibility. But even though you know all these things are important, there still probably not enough to get you stretching on a regular basis.
A Picture is Worth a 1000 Blogs
Words can say a lot, but pictures can so much more. Here is a photo tour of the Wild Will Transformation all the way back to 2007 till this very weekend. Enjoy!
As always follow me on Twitter and Instagram @wildmanwill84 and on Face Book. I can’t wait to hear your comments and questions. Let’s get this conversation going!
Pre work out
Fruit makes a great pre-workout carb source because it digest lowly, offers long – lasting energy and doesn’t limit fat burning during training. But which of these foods is perfect to have with your pre-workout protein shake?
The answer is both apples and oranges offer different benefits for your workout. The Apple provides Polyphenois that have been shown to increase muscle strength, and orange provides vitamin C, which enhances nitric oxide production. Switch between them often, or eat apples when training heavier and oranges when training lighter and focusing more on muscle pump.
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