Carbs for Muscle Growth by Lauren Sauer, RDN
Many believe the only nutrient you need to build substantial muscle is protein. Most don't know the importance of carbohydrates in muscle production. First, let's cover the basics: macronutrients include protein, fat, & carbohydrates. When we eat food, all macronutrients can be digested in one way or another to provide our bodies with a source of energy. Even protein can be stored as an energy source if it isn't used for protein synthesis or muscle building right away. I'm sure you've heard it 10x over that you need to eat protein within a 60- minute window of working out to help build muscle. But did you know eating carbs with protein helps increase muscle retention and growth?
5 Classic Calisthenics Mistakes and How to Fix Them by Matt Schifferle
Ah, bodyweight training. It’s so simple and efficient that it’s hard to imagine there are ways toscrew it up. What could go wrong with just moving through space? As it turns out, there are plenty of opportunities to turn this classic discipline of beauty and strength into an ugly modern nightmare. I’ve made all of these mistakes (and more) over my calisthenics training career, but I’ve also learned from them and made amends as well.
10 Steps To Master Pistol Squat
Pistol squat is one of the most advanced lower body exercises out there. It requires lots of strength, great mobility and proper technique as well as lots of patients combined with hard work while training for it! If you have never done pistol squats in past, you may be really overwhelmed trying to figure out how to do it for the first time. You can in fact be very strong and be able to perform relatively heavy back or front squats, yet still struggle with pistols. But don’t worry - I got you! In this article I will outline most effective pistol squat regressions that have helped many of my online clients master this unique exercise. Let’s take a look all of the steps!
10 Benefits of Bodyweight Training
Bodyweight training is the oldest type of training known to humanity. It was here before dumbbells, kettlebells or even barbells. In fact, calisthenics have been around for just as long as the human race has been. Ancient Greek warriors didn’t have shiny lat pulldown machines..they were doing pull ups! And even though free weights were invented around ~2000 B.C., bodyweight training was still the most popular method of training ever since mainly due to its simplicity and effectiveness.
Muscular Soreness After Exercising
I decided to write an article outlining some important facts you need to know about muscular soreness, and the ways it affects your health, performance, recovery, and more! Let's start with a simple definition: Muscular soreness is the pain and stiffness felt in muscles several hours to days after unaccustomed or strenuous activities. Now let's talk about various myths and facts related to it...
4 Steps to Lose Fat
Finding the best solution for your fat loss goal can be very overwhelming. Some suggest certain diets, while others offer “fat burning exercises” or even special supplements to “stimulate fat loss”. Lots of information, many options and still very confusing (and NOT very trustworthy or safe in most cases). Well, I hope that after reading this article you will no longer be confused about this topic!
Sleep Quality for Optimal Performance
As a personal trainer, I know that not getting enough sleep or having poor sleep quality is an important issue that can be holding you back from improving your physical performance like getting stronger, faster, gaining muscle and even losing body fat. You can have the best training program and nutrition plan one could ask for, but unfortunately all of that won’t take you far if you are one of those people who constantly experiences fatigue from the lack of good sleep.
No Meat?! But What About the Protein?
Any time I get asked about my diet, people tend to be really surprised to hear that I’m vegan. That means I don’t eat meat, seafood, eggs, dairy, or any other animal products. “But then where do you get your protein?” tends to be following question, and then I go on trying to explain that plants have all the protein we need to be strong, muscular, and healthy.