More Carbs=More Muscle

There is a growing body of evidence suggesting that weight-training exercise can bring about a significant “glycogen-depleting” effect that, over time, if not corrected, could spell major bad news for lifters hoping to build muscle.

You see, glycogen is the principal storage form of carbohydrate energy (glucose), which is reserved in muscles and in the liver. When your muscles are full of glycogen, they not only perform better, but they look and feel full or “pumped.” However, given what we know about weight training’s effects on

However, given what we know about weight training’s effects on muscle glycogen stores, many researchers believe “carbophobic” weight trainers could be sabotaging their own muscle-building success.

Among these researchers are G.G. Haff and colleagues from the Human Performance Laboratory at Midwestern State University in Wichita Falls, Texas. The researchers carried out a comprehensive review of the scientific literature regarding carbohydrate intake and resistance training and made a few insightful observations.

For one, growing evidence suggests that ingesting carbohydrate supplements prior to and during resistance training may improve lifting performance. Additionally, the ingestion of carbs following weight training enhances the resynthesis of muscle glycogen, which may result in faster recovery from resistance training, thus possibly allowing for greater training volume.

What this means to you: “On the basis of the current scientific literature, it may be advisable for athletes who are performing high-volume resistance training to ingest carbohydrate supplements before, during and immediately after resistance training,” the researchers conclude.

Good Carbs To Eat Before and After Resistance Training:  

• Greek Yogurt
• Bananas
• Oats
• Whole Grain Bread
• Blueberries

We understand that it isn’t always easy to eat good carbs and protein right before or after a workout.  We know it isn’t easy during a workout.  

So what are some other options besides getting those carbs from food?

The common alternative is a protein/carb shake or pre-workout shake.  Make sure you read the labels though before purchasing.  

When shopping for carb-containing pre- and post-workout supplements, watch out for the “sugar bombs” that are today’s most popular “sports drinks.” You might as well just mix up a jug of Kool-Aid. It’s basically the same thing: flavored sugar water.

Instead, look for protein/BCAA drink mixes that include high-quality carbs, not sugar.

Personally, I like to drink TeamANR.com Monster Mix supplement pre, during and post-workout. Monster Mix offers high-quality carbs, zero sugar, along with microfiltered whey, BCAAs, and numerous other tested growth factors. You can learn more at: Teamanr.com/Monster-Mix-Premium-Whey-Protein-Powder-p/monster%20mix.htm.

But feel free to shop around and choose a formula you like best (just say “No” to the sugar bombs!).

P.P.S. For the next 24 hours, you can give Monster Mix a risk-free “test drive” and save 30% off your total order by using Promo Code: SAVE30

Ab Training Tips From The Underground. Tip 10

 TIP 10: DO YOU HAVE A FLAT BACK? 

Many individuals develop a condition in which the lower part of the spine is straight rather than curved inward. In layman's terms, this is called a flat back. 

Although poor posture is often the cause of this condition, it can also be the result of the body trying to compensate for an injured disk. 

There is a simple generally reliable test to determine if you have a flat back. Stand with your back, buttock’s, heels, shoulders. and head against a wall. Look straight ahead and try to slide your hand behind the small of your back. If you have a normal arch, the thickest part of your hand will just fill the gap between the wall and your back. If your hand slides right through the gap, you have excessive lumbar curvature and don’t need a back support—although this indicates other problems which require specific corrective exercises.  If only the fingers fit through, you have insufficient lumbar curvature - a flat back.  If you have a flat back, abdominal exercises performed while lying on your back may cause pain and further damage to an injured disk by pushing it outward as your back flattens.  To prevent aggravating a fiat back, fold a standard bath towel to the width and thickness of your hand (when compressed) and place this under the small of your back.  (Note: If you have extra maternal left when you fold the towel, have the “tail“ of the towel extend toward your head. 

A towel support is not meant to correct a flat back but to make it possible to train the abs without aggravating the condition. A flat back can cause serious back problems and deserves the attention of a medical professional such as a physical therapist who is trained in this area. 

Conclusion: 

There you have it – 10 little-known, but highly effective ways to mold your midsection.  Applying these principles to your abdominal training is the first step to rejuvenating your ab workouts.  They are sensible, logical tips that will help you get back to training like you’re supposed to, instead of wasting time and dollars buying into illogical schemes sold in tabloids and infomercials.

Here Is A Simple Cardio Trick to Burn More Fat

Burn up to 40% More Fat with This Simple Cardio Trick

During cardiovascular exercise, we burn calories. But did you know a significant number of calories are also burned during recovery? Following exercise, our metabolic rate remains elevated, the duration of which depends on exercise intensity and how long we exercise.

Usually, the higher the intensity and the greater the duration, the longer our metabolic rate will remain elevated because body temperature and hormones keep it elevated as our systems attempt to restore pre-exercise conditions.

During this time, muscle glycogen is being restored, and muscle protein is being synthesized. Researchers can measure our metabolic rates by measuring oxygen consumption. There is a direct relationship between oxygen consumption and calorie expenditure.

After exercise, the higher metabolic rate is associated with a higher oxygen consumption, which is referred to as excess post-exercise oxygen consumption (EPOC). The greater the EPOC, the more calories expended.

Recently, a group of researchers investigated the effect of performing one 30-minute exercise session or two 15-minute exercise sessions, separated by six hours, on EPOC.

The subjects cycled at 70 percent of their maximal oxygen consumption (VO2peak). The researchers controlled diet and exercise on the days preceding the exercise test. Following the 30-minute session, oxygen consumption was measured for 40 minutes and for 20 minutes after each of the 15-minute sessions.

The researchers reported a 40 percent increase in oxygen consumption during the split exercise session over the single exercise session. Therefore, according to this study, you might burn more fat by splitting your high-intensity cardiovascular exercise session into two separate sessions.

Give it a try and see if you notice an increase in fat loss particularly around your stubborn areas. 

What Is The Most Effective Supplement To Increase Strength?

Have you ever wondered what the most effective supplement you can take to rapidly increase muscle size and strength?  

Here’s your answer:

 Over 200 university clinical studies show creatine improves muscle size, strength, and speed, according to a review of the clinical research published in the journal Molecular and Cellular Biochemistry.
In the review, Baylor University researchers report that of the approximately 300 studies that have evaluated the potential ergogenic (performance-enhancing) value of creatine supplementation, about 70 percent (or over 200) of these studies report statistically significant results while remaining studies generally report non-significant gains in performance. No study has ever reported a statistically significant ergolytic (or performance-decreasing) effect.
For example, the researchers note that short-term creatine supplementation has been reported to improve maximal power and strength by 5 percent to 15 percent; work performance during sets of maximal effort muscle contractions by 5 percent to 15 percent; single-effort sprint performance by 1 percent to 5 percent; and work performed during repetitive sprint performance by 5 percent to 15 percent.
“Moreover,” write the researchers, “creatine supplementation during training has been reported to promote significantly greater gains in strength, fat-free mass and performance primarily of high-intensity exercise tasks.
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And that’s saying a lot considering regular creatine is pretty darn effective. And, you know the ‘effects’ we’re talking about.
Bodybuilders who are striving for increased strength levels… incredible pumps… muscle hardness… and vascularity have called creatine one of the most effective supplements ever.
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10 Ab Training Tips from the Underground, Tips 8 and 9

 TIP 8: STRETCH THE ABDOMINALS BETWEEN SETS 

Did you ever have to stop performing an ab exercise because of cramping? If so, then you probably don’t need to train harder but smarter, by stretching the abdominals between sets. A simple stretch for the abdominals is to lie face down and prop yourself up on your elbows, keeping your hips in full contact with the floor. This exercise will stretch the rectus abdominis. To stretch the obliques in this position take a deep breath... hold it... and twist your torso slightly to the right. trying to look back over your shoulder as you do so. Hold this stretch for about 20 seconds... exhale... and repeat on the other side. 

TIP 9: DON’T PLACE YOUR HANDS BEHIND YOUR HEAD

It doesn’t matter how careful you are, never hold your hands behind your head during abdominal exercises in which you pull your head toward your knees. If you do. it’s a virtual guarantee that as soon as you start fatiguing. you’ll pull on your head. Pulling on the head will stretch the neck muscles and connective tissues. 

Begin curl-up and sit-up exercises by retracting your chin, so your head stays in alignment with your back, and keep your fingers on the side of your head just behind your ears.  Paul Chek says it’s also effective to cup your hands on your jaw during these exercises so you look like the kid in the shaving scene in Home Alone   - to give adequate support  to the neck and to keep the head aligned with the spine.