Pros and cons, to morning, afternoon and evening work out time frame.

Lets just get right into it. You can read my opinion here for a little more detail if you would like.

what time is good for you

Morning exercise pros 

Exercising in the morning can:

  • Get our metabolisms off to a flying start helping us burn more calories throughout the day
  • Promote more fat burning because our depleted glycogen stores force our bodies to turn to fat
  • Produce endorphins that stimulates us and helps us get off to a positive start to the day
  • Act like a cup of coffee and wake us up
  • Help us exercise more consistently by minimizing distractions
  • Can create time for exercise by forcing us to get up a bit earlier
  • Improve energy levels for the rest of the day ahead
  • Improve our mental sharpness for hours after
  • Allow us to exercise unaffected by summer heat
  • Minimize our exposure to air pollution exercising outside
  • Make it easier to get on machines in the gym without waiting and when time limits don’t apply

Morning exercise cons 

As well as having many positives, morning exercise also has some negatives.

Included in these are the facts that morning exercise can:

  • Force us to workout with less than optimal energy levels
  • Promote injuries by forcing us to workout with cold, stiff muscles
  • If exercising before eating, muscle (as well as fat) can be used as a fuel source
  • Make it difficult for us to form a habit for exercise (if we are not “morning people”)
  • Put some of us at higher risk for heart attack (research suggests a generalized increased risk) Continue reading
Advertisements

When is a good time to work out?

“Vince, when is the best time of day to work out, morning, noon or evenings?” This is what a colleague of mine asked when I told him I was

Timing isn’t everything.

headed to the gym after work. It was about 3:30 pm. Of course I gave him my two cents on the subject. I said to him, “it all depends on you and your schedule. I also said that’s like asking when is a good time to schedule an appointment or when is a good time to eat breakfast, lunch or dinner, when is the best time to go grocery shopping. Of course there are experts out there that say mornings are the best time, but for me, it just depends on the person”.

I go when I can and when I feel like it. And if I have a work out partner (which I highly recommend) I go when we both are free. (Just as long as I get it in).
I do more weight lifting than cardio which is terrible. I hate cardio. I get better results when I fix my mind about 2 or 3 hours before going in the late afternoon. My muscles are at their best around this time because of my “internal clock” since I am use to going at that time. And there is no interference with my workout. We all have distractions and life is happening all the time that may cause us to leave the gym or where ever we work out, that may prevent us from finishing our exercises.
On the weekends I may go in the mornings. I don’t set an alarm to get up and go. I’m not a morning person. But after I crawl out of bed, get to moving around, see what’s on the calendar, do my bathroom activities, I may jump in the car and be there before 10:00 am.
I will even grab a protein shake or a bite to eat before I go. It’s not good to work out on an empty stomach because your body needs fuel. You will burn muscle and some healthy fats if you’re doing this.

The bottom line is that it is more important that we workout than when we workout. If we can’t workout in the morning, or don’t want to, but can work out in the afternoon or evening, that’s cool. Just get it in.
If it isn’t broke, don’t fix it. If you currently have an exercise time and routine that is working for you, stick with it. Like Nike says, “Just Do It.”
Regardless of what the research says, every individual is unique, and as such, each person’s body chemistry, mentality, physical readiness and inner clock is different. What works best for one person may not work for another. In fact, what works best for us today may change in a couple of months or years.
The difference between working out in the morning, afternoon or evening is likely to be negligible at best. Just my two cents. Decide the best time for you to exercise based upon your personal goals, schedule and lifestyle. Ideally, you will pick a time that you are able to stick with consistently and make it a part of your daily or weekly routine.

Check out some of the pros and cons here if you like. I would love to hear what time works best for you. Just to see the differences. It will be a learning experience for us all. Please feel free to leave a comment or a reply.

    

The 5 Craziest, Most Effective Ways to Trick Muscle Fast

I recently had the pleasure of meeting Matt Clark, creator of “The Muscle Formula” (check it out at HERE). Matt has helped over 30,000 people improve their health, build muscle, and burn fat through incredibly effective programs unlike anything else. Through helping so many people, he’s discovered some really powerful TRUTHS about building muscle quickly, safely, and naturally. Here’s what he told me:

Building rock-hard, lean muscle is not complicated. That is why I have boiled down 5 surprising, yet easy-to-follow principles for you to make building muscle a piece of cake!

1. Measuring = Success:

Do you wonder why so many guys are in the gym all the time but never look any different? (Maybe this is you..). How about why athletes are able to make so much progress in a short period of time? It’s not the coaches, it’s the tracking. To rapidly build muscle, you need to track the weights you use and the reps you do. Then, FORCE your body to increase each and every workout.

2. Use the 10% Rule:

Now that you know the importance of tracking your weights & reps, you need to follow the 10% Rule. Each and every workout try to increase the weight or number of reps from your previous time doing each exercise. You’ll eventually be lifting so much weight that you won’t be able to sustain a 10% increase, but that’s fine. When you hit that mark, try for 5%. Get started on this now and watch you muscles EXPLODE!

3. Food, then Protein Shake:

Too many “skinny” guys tell me that they just “can’t gain weight”. Part of the problem is that they flat out don’t eat enough and aren’t following the eating tricks so many bodybuilders, fitness models, and guys like me have figured out over the years. One great trick to pack in extra calories is to eat your protein shake AFTER your meal because it’s far easier to down a shake after eating a big meal than it is to eat the same size of a meal after you’re already full from a shake. Try drinking a protein shake after breakfast and dinner each day and watch your muscles grow.

4. Know Your Calorie Balance:

Most people have no idea what they’re eating vs. burning. This is why I recommend that you use a calorie-tracking tool like FitDay.com (can use their free version) for 7 days every 6 months. This will give you incredible insight and a good “feel” of your calorie balance so you know how many calories you need to eat based on your lifestyle and exercise schedule.

5. Compound Exercises FIRST:

Every single day I see guys at the gym pumping away doing dumbbell curls. Yet, they have no BASE of muscle. If you focus on big compound exercises like squats, deadlifts, and bench press, you’ll see ALL of your muscles grow and you’ll look more athletic. Then you can start fine-tuning with exercises like curls at the END of your workouts. Why do you think professional athletes are so HUGE? (Hint: It’s not from doing “curls for the girls”…)

I highly recommend you watch Matt’s presentation on building muscle in which he reveals one crazy trick to building muscle FAST that you’ve never heard of before and doesn’t require any supplements or workout gadgets. Check it out here now:

Click here to watch it now

P.S. Matt just told me that this video is generating too much controversy and he’s getting a lot of heat from big name supplement companies. Make sure you check it out right now while it’s still available…
Click here now while it’s still available

Women’s Calf Exercises to Turn Your Legs Into Gems

ImageImage

Many of you ladies truly understand that

the secret to sexy legs lies in attaining some curvy calves. Without them, your legs look more like lifeless pegs, stems that drop straight from your knees to your heels without an inch of variation.

So, in order to lure your stubborn calves out of the past and into your future, try the following calf-blasting routines:

STANDING CALF RAISES: Place your feet on the platform, making sure that the balls are able to roll on the edge. Be sure not to put too much or too little of your foot on the platform. Slowly raising your heels, rotate the balls of your feet along the platform. At the point of contraction, you should be on the tips of your toes. Hold and squeeze your calves for two seconds, feeling the burn, then allow your heels to drop down to the starting position, just slightly below the edge of the platform. Repeat the motion. Try three sets of 15-20 reps at a manageable weight.

 

SEATED CALF RAISES: This exercise is identical in range of motion to the standing version, with the main difference being that your knees are bent in this exercise. This is to emphasize the soleus muscle as opposed to the gastroc muscle, as is stressed in the standing calf raises. Slowly rotate the balls of your feet on the platform as you lift your heels as high as you can. Squeeze the calves for a two-count during the contraction and then slowly lower you heels to the starting position. Repeat the movement for 15-20 repetitions through three sets.

 

LEG PRESS CALF RAISES: Placing your feet on the platform, lock your knees in a way that only the balls and the toes are on the platform. Your heels should be slightly beneath the platform. Also, make sure your feet are parallel to one another and not forming a ‘V’ on the platform. If you need to, place your toes just slightly outward. However, keep your feet just a few of inches apart. Then, rotate the balls of your feet, lifting the weight with your toes until your calves are completely contracted. Squeeze your calves for a moment and then slowly lower your heels to the level of the platform before repeating the movement. Do three sets of 12-15 repetitions.

 

The key to building great calves is to perfect the range of motion in your exercises. Poundage should certainly be low on your priority list. While doing these routines, focus strictly on proper form as you visualize the calves – and only the calves – tearing to shreds.

 

Health Benefits of Resveratrol: The “Magic Ingredient” in Red Wine?

SwissChiropractic's Blog

Given the relatively small number of human studies done on resveratrol, the amount of media hype about the health benefits of this substance is staggering.

What is it?  Resveratrol is the polyphenol that has become most commonly associated with the benefits of drinking red wine.  It is found in red and purple grapes (although the actual amount is relatively small), as well as in berries such as cranberries and blueberries, and even in things such as peanuts and the roots of the invasive plant Japanese knotweed.red-wine-glass-200-300

Resveratrol has become the darling of the “pop a pill to improve your health” advocates and has captured a growing share of the health supplement market.  Its supposed benefits range from preventing cancer and reducing your risk of heart disease and diabetes to slowing the aging process.  However, what most people do not know is that the majority of scientific studies performed on resveratrol…

View original post 500 more words

The Benefits of Fiber

Healthy FoodsI know for most of my avid readers, fiber is something that you all are familiar with and know a little something about it. I want to inform those who don’t know what fiber is and how it can benefit those that consume it.

What is fiber?
Fiber is a complex carbohydrate that can’t be digested and is necessary for the health of your digestive system. Fiber can be found in all plants, including fruits, vegetables, grains and legumes. Current dietary guidelines recommend that adults consume between 26-35 grams of fiber daily. However, the average US fiber intake is only 4.5-11 grams a day.

What are the different types of fiber?
There are two principal types of fiber – soluble and insoluble:

Fiber / Fibra

Fiber / Fibra (Photo credit: . SantiMB .)

• Soluble Fiber

Soluble fiber partially breaks down and dissolves in water to form a soft gel. Soluble fiber has been shown to lower blood cholesterol levels by absorbing and excreting certain substances known to lead to high cholesterol. There is also some evidence that soluble fiber may lessen heart disease risks by reducing the absorption of cholesterol into the bloodstream. Studies find that people on high-fiber diets have lower total cholesterol levels and may be less likely to form harmful blood clots than those who consume less soluble fiber.

Soluble fiber can be found in oats, legumes, brown rice, barley, fruits (especially apples), some green vegetables (such as broccoli) and potatoes.

• Insoluble Fiber

Insoluble fiber does not dissolve in water and is mainly responsible for adding bulk to stools, making it easier and faster to pass through your digestive system. Insoluble fiber is like a sponge, swelling up and absorbing many times its weight in water.

Insoluble fiber can be found in wheat bran and whole grains, as well as the skins of many fruits and vegetables, seeds, nuts and dried beans.

________________________________________

The Benefits of Fiber
Fiber is an essential component of a healthy diet. It keeps your digestive system healthy and functioning smoothly.

• Heart Health

Soluble fiber can help regulate blood sugar levels (by slowing the rate which sugar is absorbed by the body), and by lowering serum cholesterol, protecting against heart disease. As well, soluble fiber can possibly reduce excess blood fats and lower cholesterol.

• Weight Loss

Many people who are overweight have been shown to lose significant amounts of excess body fat simply by increasing the amount of dietary fiber, especially soluble fiber, in their daily diet.
Fibrous foods are often bulky and, therefore, filling. They also tend to be low in fat. Soluble fiber forms a gel that both slows down the time it takes to empty the stomach and the time for food to go through the digestive system. This extends the time a person feels full, while also delaying the absorption of sugars from the intestines – helping to maintain lower blood sugar levels and preventing a rapid rise in blood insulin levels, which has been linked with obesity and an increased risk of diabetes.

The extra chewing time often required of high fiber foods also helps contribute to feeling satisfied, and as a result, a person on a high fiber diet is likely to eat less food and so consume fewer calories.

• Cancer Protection

It has long been believed that increasing fiber intake will also help prevent certain cancers, such as colon cancer. There is a current debate going on in the scientific communities after a series of tests failed to show a concrete link between increased fiber consumption and a lower risk of developing cancer.

However, many argue that the antioxidants and flavanoids found in many high-fiber foods were key contributors to fiber’s cancer-preventing properties (the later studies were done using alternative fiber sources that lacked these cancer-fighting components). What is undisputable though is that a healthy, regular digestive system is necessary in the prevention of colon cancer, and getting enough fiber in your diet is essential for a healthy digestive system.