July 2007 Muscle Building & Fitness Tips
Each month Mark Smith (aka Suarus) puts together a list muscle building and fitness tips to help you pack on more muscle, strip fat and make the most of your time in the gym. Most of the tips you see here have been contributed by our forum members. July's tips are listed below:
July Training & Workout Tips
- To correct a serious strength imbalance, do two reps on the weaker side, followed by one on the strong side.
Tip by: Forum Member - 29% of men who work out in a gym have had a hamstring injury because they failed to do stretches. Stretch! Stretch! Stretch!
Tip by: Mark Smith (Saurus) - For a vice-like grip, do the "Farmer’s walk”. Grab a heavy dumbbell in each hand, let your arms hang naturally at your sides and walk as far as you can without dropping the weights. Use the heaviest pair of dumbbells that will allow you to walk for 60 seconds without dropping them. Do four sets, with 60 second rests between each set.
Tip by: Mark Smith (Saurus) - HIIT (High Intensity Interval Training) works!
Tip by: Damien
July Fitness & Weight Loss Tips
- Use a small plate size for your meal. The average person will eat whatever food is on his plate, even if he’s already stuffed.
Tip by: Mark Smith (Saurus) - Use tall thin glasses for whiskey or brandy. It is a well known fact that even experienced bartenders pour more into short, wide glasses than into tall, thin ones.
Tip by: Mark Smith (Saurus) - If you use balloon wine glasses, switch it with the regular kind, since you’ll pour a lot less into the glass. Similarly, use a smaller white wine glass for your red wine.
Tip by: Mark Smith (Saurus) - A large food variety encourages consumption. The more choices you have in your fridge, the more food you’ll consume during the day.
Tip by: Mark Smith (Saurus) - Drink light beer. A beer with half the alcohol also has half the calories.
Tip by: Mark Smith (Saurus)
July Supplements Tips
- Whey protein is sometimes called an 'anabolic' protein (Although it has nothing to do with steroids or hormones.) It simply means that the protein is absorbed quickly and transported easily and efficiently to the muscle when needed for muscle growth.
Tip by: Mark Smith (Saurus) - Casein protein is often called 'anti-catabolic' meaning that they are more for preventing the breakdown of muscle than for building muscle. This is because they absorb slowly and are transported to the muscle slowly over a longer period of time (and are also less efficient.)
Tip by: Mark Smith (Saurus) - Soy protein is inefficient compared to whey and casein. It is the cheaper option, but not an ideal protein. Rather use whey for muscle growth, or casein to prevent muscle breakdown.
Tip by: Mark Smith (Saurus) - Protein is rarely tasty with water! It usually tastes better with milk, but having it with water is better for your post-workout shake since the nutrients will get into your system faster, without the fat in the milk being present.
Tip by: Mark Smith (Saurus)
July Diet & Nutrition Tips
- Never workout without post-workout nutrition. After every workout, drink simple carbs, creatine and protein, even after cardio, even after night workouts. This is a major key in not losing muscle or strength while cutting.
Tip by: Damien - Egg whites can be made less boring in a number of ways:
- Don’t overcook them – they’ll lose flavor and become rubbery
- Add vegetables and herbs.
- Salsa with your whites will give you vitamin C, antioxidants and flavor.
- Tabasco!
Tip by: Forum Member - Instant noodles have a super-high glycaemic index, and are therefore ideal as a post-workout meal with your whey protein. Avoid them at other times.
Tip by: Mark Smith (Saurus)
July Women's Fitness Tips
- Learn about food. Learn how many calories each type of food has, what vitamins, fats, carbs, protein etc. Read labels, ask on forums such as M&S about different foods, and learn how to prepare foods that taste good and don't contain a bucketload of calories.
Tip by: Damien - 15 ways to boost calcium intake:
• Add beans to soups, chili, and pasta dishes.
• Grate low-fat cheese over soups and salads.
• Enjoy a smoothie made with yogurt.
• Use milk instead of water in soups, breads, sauces, or salad dressings.
• Add milk to tea or coffee in the morning.
• Try plain yogurt as a vegetable dip.
• Stir some nuts into a yogurt cup as a snack.
• Include leafy vegetables in baked casseroles such as lasagna.
• Buy juices and cereals fortified with calcium.
• Drink skim milk instead of soda at lunch.
• Eat hot oatmeal made with milk for breakfast.
• Snack on crunchy broccoli instead of potato chips.
• Substitute plain low-fat yogurt for recipes that call for sour cream.
• Treat yourself to pudding made with skim milk for dessert.
• Take a daily supplement, available in capsules or chewable tablets.
Tip by: Doug Lawrenson
These tips are put together every month by Mark Smith (aka Saurus). If you want to chat to Mark you can catch him over at our muscle building forum. Come an join the webs fastest growing community of muscle building and fitness enthusiasts!
