Scientific Snippets : Research Yourself And Learn While You Burn!

Milk is a high quality sports drink. The other benefit is that it is affordable.

Journal International Society of Sports Nutrition, 5:15, online journal, 2008.

We all knew milk was good for us. 1% or skim.

Scientific Snippets : Research Yourself And Learn While You Burn!

Branch-chained amino acids promote recovery and boost ummunity.

Journal Sports Medicine Physical Fitness, 48: 347-351, 2008.

Scientific Snippets : Research Yourself And Learn While You Burn!

EPHEDRA PLUS CAFFEINE DOES NOT INCREASE THE RISK OF HEART ATTACK OR STROKE.

American Journal of Epidemiology, 166: 966-973, 2008.

This is worth the read, products like this were banned because it was thought they did. This is a potent fat fighting stack!

Brown Rice - Facts

1 cup of cooked brown rice has 218 calories, 5g protein, 46g carbs, 2g fat and 4g of fibre.

It is the king of the cupboard. Being a whole grain (the bran and germ are still attached) this makes it full of fibre that slows digestion and cleans your colon!! Eat before a workout to fuel your fire!!

A.J. McAlendin

Scientific Snippets : Research Yourself And Learn While You Burn!

Weight training reduces knee arthritis symptoms.

Arthritis and Rheumatism, 59:1488-1494, 2008.

Couscous - Facts

1 cup of couscous has 176 calories, 6g protein, 36g carbs, 0g fat and 2g fibre.

Don't be fooled! This product is made of the same semolina flour as pasta. It has no real vitamins or heath benefits other than being a quick source of energy. So, with that being said, use it after workouts to replenish muscle glycogen.

A.J. McAlendin

Chocolate! Good for you, in moderation!

Eating a small square of dark chocolate every day can protect your heart from inflammation and heart disease. Doing this lowers your C-reactive protein, which causes inflammation in the arteries!

Don't over do it! I said "ONE" small square a day!

A.J. McAlendin

(the study was conducted in Italy, published in the Journal of Nutrition)

Scientific Snippets : Research Yourself And Learn While You Burn!

Abdominal obesity linked to reduced growth hormone release.

Journal of Clinical Endocrinology and Metabolism 93:4254-4260, 2008.

Sweet Potatoe - Facts

1 medium sweet potatoe (yam) has 176 calories, 6g protein, 36g carbs, 0g fat and 2g of fibre (you can also spell it fiber, both are acceptable).

They are among the slowest digesting foods around which will give you a steady stream of carbs into the blood stream. This promotes a steady release of insulin and no quick sugar high and subsequent crash afterwards. Eat them any time of the day, but not after working out. You want quick carbs then. High in beta-carotene, an anti-oxidant that boosts immunity and aids in muscle growth and repair.

The Lee Haney brand of protein powders also have this included in it as well. This makes for a great shake anytime of the day.

A.J. McAlendin

Are You Training Too Much?

Signs that you may be training too much!!

1) You start to dislike training!
2) You say, "It's not fun anymore."
3) Your weights and sets are going down instead of up!
4) You feel tired, sick, mentally exhausted!
5) Mood swings for no reason.
6) You do not feel rested after a nights sleep.
7) You are not hungry at your normal time.

Take 1-2 weeks off and get back on it. High protein, high quality fruit and veggies to rebuild your immune system and supplement with glutamine, creatine and get plenty of sleep and water!

A.J. McAlendin

Scientific Snippets : Research Yourself And Learn While You Burn!

Large waist size doubles the risk of premature death. Fat distribution was found to be more detrimental than total body fat percentage.

New England Journal Of Medicine, 359:2105-2120, 2008.

A Time Forgotten - Grunt, Groan & Yell In Defiance!!

What the hell is going on out there. Most gyms do not allow chalk on your hands, they do not want you to make any noise, they do not want you to sweat on the equipment and if you dare fart.......OMG, cancellation of membership is in progress.

In the not-so-long-time-ago, a gym was a place to bust your ass.... as loud as you could be. This increased motivation, increased your energy, let you lift more and impress the smaller guys. Chalk filled the air and everyone used bare hands and earned every callous on them.

Arnold is rolling his eyes people!! Let's get more hard core gyms going out there. Metroflex where Ronnie Coleman and so many others have trained are few and far between. Now, most of them are fancy, schmancy and ..... shhhhhhhhh, be quiet like you are at the library.

Join with me! Let's get some hardcore gyms going again. Concrete floors, no carpet, old warehouses will do, no air conditioning and you can use all the chalk you want! If you have allergies to it, you better take a Claritin before coming! Or if you want to complain, stay home or order a Bowflex.

If anyone has a half million dollars around, move to Barrie, open a hardcore gym and let's get the party started!

We need to go back to our roots. Train hard. Work hard. You will get out what you put in. There are no easy answers, no easy solutions, no easy workouts. Jump in with both feet and grunt!

A.J. McAlendin

Quick Protein Snack - Peanut Butter Protein Chewy Stuff

One scoop of protein, one tablespoon of natural peanut butter and a drizzle of water to mix if needed. Eat it off the spoon....yum!

A.J. McAlendin

Whole Wheat Pasta - Facts

1 cup of low fat, whole wheat pasta has 174 calories, 7g of protein, 34g of complex carbohydrates, 1g of fat and 4g of fibre.

Because it digests slowly, it is a good choice to eat about an hour before working out or before strenuous activity. For post workout, stick with regular pasta. Top with fresh tomatoe sauce for a good dose of lycopene, a powerful antioxidant that will boost heart health and aids in muscle recovery.

A.J. McAlendin

Learn To Do The Lunge

To fully develop the legs in one exercise....LUNGE! It's tough at first, but the benefits are immense. It will also teach you balance and discipline. Grab a set of weights and away you go.

Here is a video from the Amercian Coucil On Exercise so you learn proper form for safety and efficiency. Although her knee is extending a little too far forward, try not to let your knee go that far. It should stop at the point where your knee goes over your instep.

http://www.acefitness.org/article.aspx?CMP=EMC-HET_0109&itemid=2555

A.J. McAlendin

White Potatoe - Facts

1 medium baked potatoe has 159 calories, 4g protein, 36g of carbs and 0.2g fat. With a good 4g of fibre, the potatoe is a great source of energy before or after a workout.

They have 2x the folate of sweet potatoes, folate is key to muscle growth, as well they have potassium for recovery as long as you eat the skin as well. White potatoes digest quickly, so eat them when you need a quick burst of energy and after a workout to replenish muscle glycogen!

A.J. McAlendin

Yes I Am Still Alive

My deepest "SORRY!" to everyone for falling off the face of the earth. I have been dealing with personal things and got completely off track with my own fitness and all of you. Please forgive me!!

I'm back and the work on the new web-site continues. The expense is growing, but necessary to make sure it has all the features I want to include. Thank you to everyone who sent me their list of features they were looking for. I'm still going through the e-mails and making my future list of add-ons.

The framework is complete, the database is designed, the coding continues and the testing is to commense shortly. I promise everyone that this will be an amazing place as it grows over the years.

I have a series of posts to get ready and will start posting every couple days.

I NEED YOUR HELP!

Do you like writing articles? If you would like to add content to the web-site, please feel free to send me articles you have written. They should be clear, concise and must deal with fitness, nutrition, health and wellness. There is no pay at this time, but I hope to be able to employ some staff writers in the next year or two.

Also, send me your links to great articles you come across that we can reference as well.

A.J. McAlendin

P.S. Let's rock this new year and get in shape!