Eat Your Carbs! They Don’t Bite!

Despite all of the science, people still have a phobia of carbs. The right intake enhances your performance, but it will boost your body composition and your overall sense of wellbeing too. Here’s why.

CARBS FUEL EXERCISE

If you can’t train intensely, you can’t make gains. Cutting carbs too severely can leave you feeling lethargic, fatigued and miserable.

CARBS BUILD LEAN MUSCLE

They protect the protein you eat from being converted to glucose. Without carbs, your body can be placed in a muscle wasting state, which can decrease the efficiency of your metabolism, causing gains in fat and losses in strength.

CARBS AID RECOVERY

Exercise impacts your central nervous system. When you aren’t properly fuelled, it can tire you out. Your brain uses glucose as fuel but doesn’t have a stored supply, which is why you feel foggy when on a low carb diet.

CARB HELPS YOU BURN FAT

Going low carbs makes pyruvate build up, creating a position where fat can’t attach to your body mitochondria, thereby slowing metabolism. This lessens your ability to lose fat.

OVERALL

Aside from the reasons listed above regarding why carbs are important for athletes, they also provide dietary fibre, help boost your mood, bolster the health of your heart and can help you to focus and enhance your memory.

You can go as low as 0.5g per lb of bodyweight or up to 1.5g per lb of bodyweight depending on your goals. Strive to get the most of your carbs from nutrient dense whole foods to improve body and mind.

NEED A DIET PLAN?

If you need a diet plan that is specific to your goals with the measurements for macronutrients, including amount carbs to be consumed, do not hesitate to contact us by filling our contact form here.

Original article by Allison Fahrenbach

Two Steps To Boost Your Whole Body

1. Double HIIT Drills

Most gyms these days have a set of battle ropes – a thick, 20 – 30 ft length of rope, usually lurking by the cross training rig. If your gym doesn’t have them. I’d strongly recommend investing in some for home as they are so versatile and great for a whole body workout that builds muscles, strips fat and adds cardio.

Battle ropes are perfect as part of an HIIT circuit, so here are two exercises to integrate into your workouts. Low alternate: start in a low squat stance, take the ends of the ropes in each hand and alternate whipping the ropes up and down. Rope slams: take the ends of the ropes in each hand, lift both shoulder height simultaneously and slam both on the ground.

2. Drink Water, Lose Weight

Skip the bread and load up on a zero carb starter: water. Drinking 500ml of the good stuff 30 minutes prior to main meals helped people lose 2.86lb over 12 weeks, according to an article in the journal Obesity. If you extrapolate that over a year, it’s a habit that could shift 12.30lb just from quenching a faux thirst. So how much do you need a day to be healthy?

By Formula: Daily water needs = bodyweight in lbs x 0.66 = ounces of water per day

By Feel: New research at Monash University found your swallowing reflex is inhibited once enough water has been consumed. Simple!

Original article by Max Cotton

How To Shut Up The Grunting Guys At Your Gym

Everyone is entitled to a good grunt, especially during the last rep of a set of if they are shooting for a new max. Philadelphia’s Drexel University researchers found that grunting during a lift can create a 10% increase in force, so cut the guy a little slack, just not too much.

However, there are the meatheads who are hell-bent on verbalising every rep sound like Sharapova serving on the centre court. To make it worse, they have proven not to be afraid of verbalising their aggression, making it risky to ask them to dial down the volume. The solution demands a little fishing.

First, memorise this stat: clenching your jaw on a mouth guard improves your rate of force development by 19%, according to an article in the Journal of Strength and Conditioning Research. That means your muscles got from zero to 100 faster, which helps you lift significantly more weight. Then get a super thin clear mouth guard and train next to the grunter. Fiddle insistently with your guard in front of him, especially before your biggest lift. this is your bait. when he asks – and he will – recount the stat and tell him how much it has helped you. He will probably have one by the next day and won’t be able to grunt quite as loudly with all the biting down.

Featured photo: Steph Curry (NBA Player)

Original article by Ray Klerck

Improve Results With Unilateral Training

To challenge the body to change, it is important to have an array of training methods to use. Unilateral training is a necessity to enhance force production, avoid compensation issues while lifting and engage more muscles. Unilateral training means using one limb to perform a weighted exercise or stabilising a load on only one side of the body. Lifting weight with one side of the body recruits more of the stabiliser muscles often neglected during bilateral training (means using both limbs or even weight distribution).

More calories get burnt and there is a more even distribution of strength throughout the body, decreasing overcompensation patterns and injury. The body’s mechanics are greatly improved with the synergy of these muscles, increasing coordination and more seamless movements for athletic performance.

With unilateral movements, you will build more strength without having to load the body with heavier weights. Give it a try!

Here is an example of a unilateral routine for the full body. You can download the full unilateral training routine for each muscle group here.

Featured photo: Ryan Terry (IFBB Pro)

Original article by Lindsay Kent (Former Junior Olympian)