What To Look For Whey Protein

Whey protein can be a very useful supplement when you cannot get enough protein from food sources such as eggs, chicken, beef etc.  It can also be very convenient after your workout to get a quick protein shake in as quickly as possible.  Regardless of which whey protein you choose, make sure that you do not consume a daily intake of 1.7g of protein per kilogram of bodyweight.  Excess protein in the body will result in you excreting the amino acids and taxing your kidneys with increased nitrogen.  Therefore, you should only take like whey protein and casein protein if your diet is already lacking in protein.  When choosing a protein powder there are some things you need to look for:

• Price, there is now point buying protein powder that is not worth the price you pay for it and if you cannot afford it you should not buy it
• High quality brand that is trusted, lab tested and gets plenty of positive feedback.
• Minimum ingredients as possible because a highly processed protein powder is probably not healthy. Choose the healthiest protein powder possible.
• High in protein (about 20g-30g depending on your individual needs).
• Low in fat (nothing much over 8g).
• Concentrate, casein or isolate are three types of protein (see below to find out which one will work best for you). 
• Optimal amino acid profile.
• Taste, there is no point in buying protein powder and not consuming it afterwards because you didn't take into consideration what the taste is like.
• Filler percentage, filler basically means any substance that is not an amino acid or protein e.g sugar.   Look for the lowest filler percentage possible.

Now we will get on to which type of protein powder will work best for you! (There are more types such as soy protein and even pea protein)

         

CASEIN PROTEIN POWDER

Casein protein is very similar to regular whey protein.  Like whey protein, casein protein comes from dairy and is the primary protein found in cow's milk.  One of its greatest strength' s.  It is best to take casein protein as part of your final meal before you go to bed because of its slow digestion time.  The reason it digests so slowly is because of a complex interaction with acids located in the stomach.  This leads to a slower release of essential proteins and amino acids.

WHEY PROTEIN ISOLATE

Whey protein isolate is created by separating components from milk.  Whey protein isolate is the quickest absorbed protein and it is best to take it post-workout.  Whey protein isolate is over 90% protein which means its fat and carbohydrate content are lower than other types of protein.  Whey protein isolate contains about 0.5 of lactose and milk fat.

WHEY PROTEIN

Whey protein is a mixture of globular proteins isolated from whey, the liquid material created as a by-product of cheese production.  If you have to choose one form of protein regular whey protein is probably your best option considering all the factors I have listed above.  

Random Fitness Facts #2

1. Dehydration can effect hand-eye coordination.
2. A 4 ounce serving of cottage cheese has about 14 grams of protein.
3.  The hamstrings have two main functions, to extend the hips and to flex the knee
4. Runners who played ball sports as kids had nearly 50% less stress fractures than those who did not, according to a study by Stanford University.
5. Physically active people have about a 60% lower risk of getting Alzheimer's disease
6. 65% of Americans don't know how to swim
7. Over 50% of world-class swimmers suffer from shoulder pain
8. There are 2 types of muscle soreness- acute and delayed.
9. No 2 muscles in your body have exactly the same function.
10. The more lean body mass you have the more calories you burn at rest
11. People who exercise consistently usually enjoy improved sleep quality.
12. As a general rule the eccentric part of an exercise causes more muscle damage than the concentric part.
13. Studies show that regular weightlifting lowers your systolic and diastolic blood pressure.
14. Muscle can never turn to fat.
15. Swimming started back in the 1st Century.

Coconut Water

 It is very important to drink at least 2 litres of water every day but should you be drinking coconut water too ? Coconut water is a clear liquid in the fruit's centre that is tapped from young and green coconuts.  Coconut water has been consumed for centuries in tropical countries.  A young green coconut is about the same size as a basketball. Coconut water has many health benefits and it is packed with nutrients but make sure you choose plain coconut water that has no added sugar, sweeteners or flavourings.  The fat content of coconut water is very low.  Coconut water is extremely hydrating and has a nice nutty taste.  The Jamaicans use it as a heart tonic and the United Nations' Food and Agriculture Organisation says it is full of natural electrolytes.  Coconut water provides plenty of the same benefits that come from sports drinks.  Even though coconut water is low in calories beware of how much calories you are taking in from coconut water because the calories add up fast if you are drinking a lot of coconut water (one 11 ounce serving of coconut water can contain up to 60 calories).   Basically coconut water is almost like a natural sports drink.  Coconut water promotes heart health and also helps to prevent kidney stones because of how high it is in potassium.  The vitamins found in coconut water include vitamins B6, C, E and K.  Research suggests that young coconut water is a good home remedy for children in the early stages of mild diarrhoea.  It contains easily digestable carbohydrates from natural sugars.  Feel free to drink coconut water but be sure not to drink too much.  Coconut water is great but you should never replace it with water completely.  Coconut water contains antioxidants that help your body fight the free radicals which are continuously trying to damage your body's systems.  Coconut water can help boost the immune system.  Coconut water is high in electrolytes which are extremely important to maintain blood volume and heart health.  Maintaining electrolyte levels can  help reduce stress (cortisol levels), fatigue and help maintain muscle relaxation.  Potassium helps counteract the effect of sodium in the body, thus helping lower blood pressure. Check this out if you are wondering where to buy some coconut water http://vitacoco.com/products/

Top 5 Most Important Pieces Of Equipment For A Garage Gym

1.  Olympic Barbell 

An Olympic Barbell will probably be the piece of equipment you use most in a garage gym (along with the weight plates on the bar).  Buying a standard barbell is a waste of time if you are serious about training, they do not last a long time and they cannot take a lot of weight.  There are seemingly endless exercises you can do with an Olympic barbell.  A 7ft bar weighs 20kg, a 6ft bar weights 15kg, and a 5 foot bar weighs 10kg (a lot of bars are said to weigh more or less than what they actually are when you weigh them.  The Central portion of the bar is knurled to help the lifter maintain a solid grip.  If you are buying an Olympic barbell or even a standard barbell make sure it comes with collars or else buy them separately.  Do not buy a low quality barbell.  Women's bars are also designed for smaller hands.

2. Weight Plates 

There is no point having a barbell without weight plates.  General hypertrophy training and strength training are made from cast iron.  If you are interested in olympic lifting buy bumper plates because if you drop regular Olympic plates you, your weights and your floor are screwed.  If you do not like the noise of regular cast iron weight plates you can buy rubber coated plates at a slightly higher price.  You can buy weight plate sets (some even come with a barbell) so you can save money.  Weight plates come in all different weights and sizes. 

3. Power Rack/Squat Rack

You need a power rack or a squat rack for heavy shoulder presses, squats and other exercises.  A power rack is definitely the better option as it has a pull up bar and spotter arms.  Spotter arms may save you from a serious injury while squatting or bench pressing.  Spotter arms allow you to bench press and squat safely.

4.  Weight Bench 

Most people wont need an adjustable bench so a flat utility bench should do the job.  The main exercise you will need a bench for is bench press.  A bench is used for a lot of hypertrophy exercises.  A low quality bench is a very bad idea.  Keep in mind the bench has to hold your bodyweight and the weight of whatever piece of equipment you are using.

5. Dumbbells

There are so many exercises that can be done with dumbbells.  Dumbbells are great tools to have as part of your gym.  Dumbbells can be more joint friendly than barbells.  Selectabells are probably the best option for a home gym and they will save you a lot of money and they take up very little space, they are easily adjustable (simply rotate the dial and lift).  Dumbbell exercises can help minimise strength imbalances. Dumbbells are safer than barbells for example if you fail a rep on bench press you can just drop them on the floor.  You can also do a lot of kettlebell exercises with a dumbbell.  

Crossfit Hero Workouts

Crossfit periodically prescribes workouts that are named in honour of soldiers, firefighters or police officers who have died in the line of duty.  Hero workouts are designed to be particularly difficult; by performing these workouts, all athletes honour the memory of the fallen hero.  This is by no means an exhaustive list, but it includes some of the better-known hero workouts.  All workouts are performed for time unless otherwise indicated.

Badger: (In honor of Navy Chief Petty Officer Mark Carter, who was killed in Iraq on December 11th, 2007) : 3 rounds of 30 squat cleans at 95lbs, 30 pull-ups and an 800 meter run

Blake: (In honor of Navy Chief Cryptologic Technician David Blake Mclendon, who was killed in Afghanistan on September 1st, 2010) : 4 rounds of 100-foot walking lunge steps with a 45lb plate held overhead, 30 box jumps (24 inches), 20 wall ball shots (with a 20lb wall ball) and 10 handstand push-ups

Bradshaw: (In honor of Army First Lieutenant Brian Bradshaw, who was killed in Afghanistan on June 25th, 2009) : 10 rounds of 3 handstand push-ups, 6 deadlifts at 225lbs, 12 pull-ups and 24 double unders

Collin: (In honor of Navy Special Warfare Operator Chief Collin Thomas who was killed in Afghanistan on August 18th, 2010) : 6 rounds of a 400m sandbag carry (with a 50lb sandbag), 12 push presses at 115lbs, 12 box jumps (24 inches) and 12 sumo deadlift high-pulls at 95lbs

Daniel: (In honor of Army Sergeant First Class Daniel Crabtree, who was killed in Iraq on June 8th, 2006)

50 pull-ups, 400 meter run, 21 thrusters at 95lbs, 800 meter run, 21 thrusters at 95lbs, 400 meter run and 50 pull-ups

Danny: (In honor of Oakland SWAT Sergeant Danny Sakai, who was killed in the line of duty on March 21st, 2009) : AMRAP in 20 minutes of 30 box jumps (24 inches), 20 push-presses at 115lbs, 30 pull-ups

DT: (In honor of USAF Staff Sergeant Timothy Davis who was killed in Afghanistan on February 20th, 2009) : 5 rounds of 12 deadlifts, 9 hang cleans, 6 push-jerks all at 155lbs

Jack: (In honor of Army Sergeant Jack Martin III, who was killed in the Philippines on September 29th, 2009) : AMRAP in 20 minutes of 10 push presses at 115lbs, 10 kettlebell swings at 55lbs, 10 box jumps (24 inches)

Josh: (In honor of Army Staff Sergeant Joshua Hager, who was killed in Iraq on February 22nd, 2007)
21 overhead squats at 95lbs, 42 pull-ups, 15 overhead squats, 30 pull-ups, 9 overhead squats and 18 pull-ups

Manion: (In honor of Marine Corps First Lieutenant Travis Manion, who was killed in Iraq on April 29th 2007) : 7 rounds of a 400 meter run and 29 back squats at 135lbs

Michael: (In honor of Navy Lieutenant Michael McGreevy, who was killed in Afghanistan on June 28th, 2005) : 3 rounds of an 800 meter run, 50 back extensions and 50 sit-ups

Murph: (In honor of Navy Lieutenant Michael Murphy, who was killed in Afghanistan on June 28th, 2005)
One mile run, 100 pull-ups, 200 push-ups, 300 squats and a one mile run (20lb weighted vest is optional)

Nate: (In honor of Navy Chief Petty Officer Nate Hardy, who was killed in Iraq on February 4th, 2008)
AMRAP in 20 minutes of 2 muscle-ups, 4 handstand push-ups and 8 kettlebell swings at 70lbs

Randy: (In honor of Randy Simmons, LAPD, who was killed in the line of duty on February 6th, 2008)
75 snatches at 75lbs

RJ: (In honor of LAPD Officer and Marine Corps Reservist Sergeant Major Robert Cottle, who was killed in Afghanistan on March 24th, 2010) : 5 rounds of an 800 meter run, 5 rope climbs (15 feet) and 50 push-ups

Roy: (In honor of Marine Corps Sergeant Michael Roy, who was killed in Afghanistan on July 8th, 2009)
5 rounds of 15 deadlifts at 225lbs, 20 box jumps (24 inches) and 25 pull-ups

       

The 6 Absolutes Of Perfect Technique

This information is sourced from the Bigger Faster Stronger book by Greg Shepard.  It is great book and a great program and the results speak for themselves.  Insist that all athletes act as coaches when coaching their teammates when spotting or performing any phase of strength and conditioning.  If you want to win, then all athletes have to be unified in helping each other become great.

The 6 absolutes of perfect technique are:

1.  Eyes on target.

2.  Use an athletic or jump stance .

3.  Be tall.

4.  Spread the chest.

5.  Align the toes

6. Align the knees 

The six absolutes should be used in the weight room by all athletes.  They also apply to stretching and sport specific skills.  They are essential for perfect form.  They encourage all coaches to use the same terminology when teaching weight training and sport specific skills.  After all how can athletes be expected to follow instructions when the instructions vary from coach to coach as this is very confusing for the athlete.  If athletes learn the 6 absolutes of perfect technique it will make it easier for them to learn new more advanced movements. The 6 absolutes should be used as tools by the coach to help improve the athlete.   Study these 6 absolutes, write them down and see the difference they will make.

1. Eyes On Target

Eyes on target is a great tool to use in the weight room especially during squats.  When an athlete looks up at the ceiling at the top of the movement (beginning the squat) everything may seem comfortable and right.  However at the bottom of the movement it is virtually impossible to look at the same point on the ceiling so therefore the eyes move, the head moves and the body moves out of position.  You should not look down at the bottom of a squat as this is very dangerous.  You should stare straight ahead at a point on the wall throughout the movement.

2. Use An Athletic Or Jump Stance

All sports require one or both of the two basic stances- the jump stance and the athletic stance.  We use the jump stance primarily when we lift from the floor e.g power clean, power snatch and hex bar deadlift.  We use an athletic stance with lifts such as the squat or the rack position in the power clean (when the bar is caught on the shoulders).  All sports use basically the same stance.  It is therefore imperative that we always squat from an athletic stance so we can access the strength and power we build from that stance.  We want these gains to be meaningful and functional.

3. Be Tall

You need to be tall all the time whether your sitting, sprinting, running, lifting or stretching.  You cant slump or lean forward outside of your center of gravity and still perform well.  Being tall produces dramatic improvements in posture.  These improvements that you make in posture will translate into better sport performance and reduced risk of injury.  In an athlete is slouching the coaches immediate response should be "be tall".  Immediately, good things will happen.  If the athlete is bending at the waist with a rounded back the quickest way to fix this problem is to say "be tall".

4. Spread The Chest

Spreading the chest and locking in the lower back work together, but you must visualise and coach both techniques.  The lower back must swoop way in into what is called a concave position.  This creates a neutral spine.  When an athlete spreads the chest the lower back will start to lock in properly to a concave position.  You will be a better athlete is the lower back is correct.  You will reduce the chance of injury.  All coaches and training partners need to say is "spread the chest". 

5. Align The Toes

You should always strive to have an athletes toes aligned or slightly pointed out for balance.  The toes should be aligned for all parts of a program,even when stretching.  If the toes are aligned it does not take very long for an athlete to experience big improvements in technique.  

6. Knees Aligned (knees over toes)

The knees must be over the toes at all times in the weight room, in every phase of strength and conditioning, in every drill and in every athletic movement.  Many times the knees will be way forward in front of the toes.  The athlete needs to learn to balance on the entire foot; the heels cannot come up.  Be tall, spread the chest, eyes on target and sit with the hips way back.  This will keep the knees aligned over the toes.  Knees that are aligned perfectly will be straight from every position.

Crossfit Workouts To Challenge Yourslef

Want to compare your fitness levels to others?  Try some of these workouts and see how you do in comparison to the elite crossfit athlete or the average crossfit athlete.  All workouts are performed for time (unless otherwise indicated).

CLASSIC CROSSFIT WORKOUTS

Annie: 

50-40-30-20-10 reps of double unders and sit ups

Angie:

100 pull-ups, 100 push-ups, 100 sit-ups, 100 squats.

Barbara:

5 rounds of 20 pull-ups, 30 push-ups, 40 sit-ups, 50 squats, rest of 3 minutes between each round

Chelsea:

30 rounds of 5 pull-ups, 10 push-ups, 15 squats, every minute on the minute

Cindy:

AMRAP in 20 minutes of 5 pull-ups, 10 push-ups, 15 squats

Crossfit Total:

Sum of single rep max (for pounds) of back squat, shoulder press, deadlift

Diane:

21-15-9 of deadlifts at 225 pounds, and handstand push-ups

Elizabeth:

21-15-9 of cleans at 135 pounds and ring dips

Eva:

5 rounds of an 800m run, 30 kettlebell swings at 70lbs, 30 pull-ups

Fight Gone Bad:

3 rounds of max reps in one minute each of wall ball shots (with a 20lb wall ball), sumo deadlift high-pulls at 75lbs, box-jumps (24 inches), push presses at 75lbs and row (for calories).  One minute rest between each round

Filthy Fifty:

50 reps of box-jumps (24 inches), jumping pull-ups, walking lunge steps, push presses at 45lbs, kettlebell swings at 35lbs, back extensions, wall ball shots (with a 20lb wall ball), knees-to-elbows, burpees and double unders

Fran:

21-15-9 of thrusters at 95lbs and pull-ups

Grace:

30 clean-and-jerks at 135lbs

Helen:

3 rounds of a 400m run, 21 kettlebells swings at 55lbs, 12 pull-ups

Isabel:

30 snatches at 135lbs

Karen:

150 wall ball shots (with a 20lb wall ball)

Kelly:

5 rounds of a 400 meter run, 30 box jumps (24 inches), 30 wall ball shots (with a 20lb wall ball)

Mary:

AMRAP in 20 minutes of 5 handstand push-ups, 10 pistols, 15 pull-ups.

Nancy:

5 rounds of a 400 meter run, 15 overhead squats at 95lbs

Nasty Girls:

3 rounds of 50 squats, 7 muscle-ups, 10 hang cleans at 135lbs

Nicole:

AMRAP in 20 minutes of a 400 meter run, max pull ups

Tabtata Something Else:

8 tabata rounds (20 seconds of work, 10 seconds of rest) each of pull-ups, push-ups, sit-ups, squats