Another Nutrition Tip from Dr. John Berardi

Tip #18
Protein/Carbs Before Exercise To Burn Fat?
by Dr. John Berardi

While nearly everyone nowadays knows that pre, during, and post exercise nutritional intake is critical for improving protein status and glycogen synthesis, most people fear that the ingestion of protein and carbohydrates during these times will decrease fat oxidation (burning).

Well, put simply, they're wrong (sticking out tongue).

Studies have demonstrated that even in the presence of a relatively high carbohydrate intake (and large insulin response), the addition of protein to a carbohydrate meal can increase fat burning during exercise.

So it looks like a well-designed pre, during, and post exercise intake will not only improve protein status and glycogen resynthesis but it may actually increase fat burning. Bigger and leaner? Say it ain't so.

SEE ALSO:
This tip is sponsored by Precision Nutrition - my pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want -- guaranteed.

Can't Touch Your Toes?

I've got a quick fix for you and it has nothing to do with stretching your hamstrings or lower back. Watch the following video and notice how much lower I'm able to reach my hands to the floor after rolling out the bottom of each foot with a lacrosse ball for 60 seconds.

This video illustrates the importance of doing some sort of self myofacial release work on your own and how it can affect your flexibility and movement patterns. I've told you about in previous posts and now I've shown you. I'm not asking you to spend your entire week with a foam roller or tennis ball. I'm just asking for a couple of minutes a day. That is only if you want to move well.

RichRuff Training Exercise of the Week: BB Reverse Lunge w/Front Squat Grip

Moving from a Back Squat grip to a Front Grip will spare two commonly injured areas: your shoulders and your spine. The Front Squat grip can be used with any squatting or lunge variation. And be mindul, that the load you will now be using will be a lot less.

Where Are You Training and Who are You Training With?

I know I don't push myself hard enough when I'm working out. I don't have a training partner with the same goals and mentality. I want to lift heavy weights and do tons of pull ups and drag the sled now and then. I also know I'll never get to the strength levels I want because of the gym I'm training at. The music is horrible. Celine Dion and Village People tunes are not what I would call motivating music. There is no one in the gym I would dare ask for a spot, because I feel like they would actually hurt me rather than help me. And people look at me like I'm some Neanderthal man because I'm deadlifting and making just a bit of noise. But it's all my fault. I'm not blaming any one else for this except for myself. I choose not to have a training partner because I don't like being on other people's schedules. I choose to workout at this gym because the membership is free for me. I may be be following a pretty ground training program, but the extra motivation is just not there. I don't have a partner or environment to take me to the next level. Again, it's my fault. And you have the same choice.

It's not always about the science of training and the best training program if you're falling short of your capabilities. Not having a training partner or lifting in a gym that is quieter than a funeral home can can really prevent you from progressing. Your gym should not sap you of energy. It should provide you with energy. You should have a training partner or coach to encourage you to finish off the set. If you want to take it to the next level, make the right choice.

My Top 5...

...ways to burn calories around the clock and not just during your workout:

1. Increase your protein intake. The thermic effect of feeding for protein is almost double that of carbohydrates and fat, meaning it requires more energy to break protein down.
2. Strength Train. Strength training is going to do two things. One, it's hopefully going to add some lean muscle mass which is metabolically active tissue. Fat is not. Two, a hard strength training session can elevate your metabolism for up to 36 hours post workout as your muscles undergo the repair process.
   
3. Use high intensity interval training for your "cardio". Excess Post-exercise Oxygen Consumption is more related to intensity of the exercise session than the duration of the session.
   
4. Drink some green tea. There are numerous benefits to drinking green tea, one of which is providing a slight boost to your metabolism. Switch out some of your coffee for a cup or two of green tea a day.
5. Eat breakfast. Get that metabolism jump started first thing in the morning and get it jump started right by including some source of protein.
   

RichRuff Training Exercise of the Week: Ipsilateral DB Bulgarian Squat

I hate having to use the term "ipsilateral" and I hate having to use four words as part of this exercise's name. But it is what it is. And in simple terms this is just a different version of a Bulgarian Squat. The Bulgarian squat can be loaded in may different ways including: a barbell, a pair of dumbbells, one dumbbell and placing a weight overhead. With the ipsilateral version, one dumbbell is used and it is held on on the same side as the front leg. This just requires a greater amount of stabilization through the hip and core areas.



Whichever way you load it, the Bulgarian squat is one of my favorite exercises for developing single leg strength.

Another Nutrition Tip from Dr. John Berardi

Tip #16
Don't Displace, Dummy!
by Dr. John Berardi

There's a big difference between a healthy diet to which treats are occasionally added and an 'all-treat diet.' In the former, unhealthy foods are consumed rarely and in addition to healthy foods. In the latter, unhealthy foods are consumed often and instead of healthy foods. This is called 'food displacement' and must be avoided if optimal body composition and health are your goals. Don't displace nutrient dense food with empty calories!

SEE ALSO:
This tip is sponsored by Precision Nutrition - my pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want -- guaranteed.