When
you exercise, tiny tears develop in your muscle fibers and muscle repair only occurs when the body is resting or sleeping. If you aren't getting an adequate amount of sleep, your body cannot repair the muscle fibers as insufficient sleep is disruptive
Sleep dramatically impacts your entire body. It's during sleep that your body recovers from exercise, repairs itself and grows new muscle tissue. When you are sleeping hormones such as testosterone, growth hormone and cortisol are produced in higher levels than throughout the rest of the day.
If
you haven’t already incorporated eggs into your regular meal plan, you should. Eggs are an excellent source of protein, and also provide all eight essential amino acids which are necessary for optimal muscle gains. Eggs are also packed with the following nutrients:
By
a show of hands how many of you think that it’s necessary to perform 2-3 hours of cardio per day to get lean? Don’t be afraid. There is no incorrect answer. Well, not really but let’s pretend that there isn’t a single correct answer.
So, what do you think?
Is that your final answer?
Research
consistently shows that nutritional logging is one of the best ways to take control of one’s body weight and body composition. As a personal trainer/Boot Camp instructor, I have seen first-hand that the clients who make the effort to log get the best results! I’ve personally kept a food log for many years and I have found that maintaining or cutting is much easier since the log allows me to analyze my nutritional intake and make specific adjustments accordingly.
Do 
you know your DHA from your EPA? Or your linoleic acid from your linolenic acid? We have all heard about the importance of consuming enough essential fats in our diet, from both a health and a body composition standpoint. But do we really know what we should be looking to consume and why? Well here is the low down on essential fats…
Pop
quiz for all of you guys who are trying to build muscle out there...
Who is most likely to have a result of more muscular hypertrophy
(increase in muscle size) from the 2 options below?
A: Bench Press - 10 reps at 100 lbs for 4 seconds negative 1 second
positive and 0 transition time 4/1/0
B: Bench Press - 15 reps at 111 lbs for 2 second negative 1 second
positive and 0 transition time 2/1/0
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