Muscle mass declines gradually in middle age, a condition called sarcopenia. Muscle loss eventually leads to decreased strength and quality of life. Muscle is in a constant state of synthesis and breakdown and requires adequate protein intake to maintain size, even when overloaded through weight training. Amino acids that make up proteins serve as chemical signalers and building blocks for muscle proteins.
Researchers from McMaster University summarized how weight training and protein intake cause muscle growth. Leucine is the key amino acid for turning on muscle protein synthesis (mTOR pathway), but muscle hypertrophy grinds to a halt without the full complement of essential amino acids. Following intense resistance exercise, muscle protein synthesis occurs in direct proportion to protein intake, peaking at 20-40 grams. The mTOR pathway is most active in fast-twitch muscle fibers, which respond best to high-intensity weight training. Peak muscle growth occurs when you concentrate on these fibers by emphasizing high-stress training programs.
People over 40 years of age are less responsive to key amino acids, so they should consume protein often during the day to maintain muscle mass and prevent atrophy (muscle breakdown). Older adults should combine weight training and adequate protein intake to preserve muscle mass as they age.
Clenbuterol is great for ripping the fat, but remember not to take to much as the shakes will rip you strongly! You must know that it is best to take these at one or two at a time throughout the day, no matter what they say. I would suggest about 3-4 per day taken gradually.
Some people can get quite good muscular gains from this product as well as losing fat at a good rate. We must warn you that it is best to take this oral at four week intervals then come off for a week or two. The reason is that many found that with continued use – no breaks – the fat loss can be reversed and you find that shit loads of weight can be put on in no time. I know it happened to me and I was shocked until I found the reason why. Bodybuilders cracked it though by adding the tablets in at one at a time as I said at around four per day and came off after the fourth week and was back on after a short break.
But once you have got this one cracked, the fat can just rip off you easily – especially if you are watching the carbs. Another good tip is to take Clenbuterol about an hour before you train.You will feel that the pumps are well and truly hot and the fat seems to flow off like nothing else.
When ordering eggs, ask for them to be cooked dry. Chefs often overpour the oil or butter: Save: 250 calories
Slice your bagel lengthwise into thirds. Keep the ends and toss the center and you’ll have the illusion that you’re eating a full bagel. Save: 120 calories
Order Canadian bacon instead of sausage on your breakfast sandwich. Save: 100 to 200 calories
At Dunkin’ Donuts, get a medium iced coffee with skim milk and Splenda instead of a medium Coffee Coolatta with cream: Save 560 calories
Eat half a grapefruit. Its high water content can make you feel fuller and keep you from overeating at your main meal.Save 100 calories
Make your own parfait instead of buying one. Use a cup of fat-free plain Greek yogurt, a half cup of sliced strawberries or blueberries and a quarter cup of Kashi GoLean Cereal. Save: 151 calories
Share your favorite brunch dishes with friends. Split a 500-calorie waffle and a 600-calorie omelet four ways. You won’t overindulge or feel deprived.” Save: 225 to 325 calories
Use three ounces of sliced chicken breast in your omelet instead of having three ounces of sausage with your eggs. Add veggies and salsa for a little kick. Save: about 120 calories
Electromyostimulation (EMS) has gained some visibility because of the modern use of EMS gadgets sold to the general public. These cheap substitutes are often quite ineffective because they don’t offer the proper current modulation and contract/relax time necessary to produce results. Because of the inefficacy of these popular devices, EMS in general has taken a step back in the eye of many athletes and coaches. This is bad news, because EMS offers many things that could be of great benefit to anybody wanting to improve his physical capacities and muscle mass.
EMS is very popular with European athletes (Justine Henin-Hardenne and Hermann Maier to name a few) and has been researched extensively (and on athletes, not sedentary subjects) with very positive results.
We believe that EMS can be of great use to athletes, whether it is for increased strength, power, speed, or recovery. Here we present to you the benefits of such training methods so that you can make up your own mind.
Benefits of EMS
I. Preferential recruitment of fast-twitch fibers
II. Increase in muscle strength
III. Increase in muscle mass
IV. Increase in jumping height (power)
V. Improvement in running speed
VI. Increased recovery
VII. Prevention of atrophy
What list of health-promoting, fat-fighting foods would be complete without Bugs Bunny’s favorite? A medium-sized carrot carries about 55 calories and is a nutritional powerhouse. The orange color comes from beta carotene, a powerful cancer-preventing nutrient (provitamin A).
Chop and toss them with pasta, grate them into rice or add them to a stir-fry. Combine them with parsnips, oranges, raisins, lemon juice, chicken, potatoes, broccoli or lamb to create flavorful dishes. Spice them with tarragon, dill, cinnamon or nutmeg. Add finely chopped carrots to soups and spaghetti sauce – they impart a natural sweetness without adding sugar.
Proteins can be categorized into 3 release rates: fast, medium and slow. The debate as to which is best for athletes has been a heated one in recent years. The truth is that combining all of the protein types is ideal!
Crystal Structure of Protein
Fast release proteins: Increase blood amino acid levels rapidly, but amino acid levels also fall rapidly. Sources: Whey protein isolate, whey protein concentrate.
Medium release proteins: Take a little longer to raise blood amino acid levels and drops slower. Sources: Milk protein isolate, soy isolate, soy concentrate.
Slow release proteins: Provide a gradual increase and maintain blood amino acid levels for a longer duration of time. Sources: Casein, whole foods.