The corporate office recently flew me out to Scottsdale Arizona for a little R & R. The first place I visited was 101 Motors, the company that built and customized my jeep. Tony and his team do amazing work and their customer service is second to none! I would highly recommend them to anyone looking to buy a custom jeep or high end sports car! Next, I went to an event called “Scottsdale Cars and Coffee”. It is the country’s best car and coffee event held the first Saturday of every month in Scottsdale. The gathering started at 7:00 in the morning and ended at 10:00am. The show attracts a broad variety of high performance, exotic, sports and collector cars. Ranging from the latest luxury cars to pre-war classics and more. If you’re ever in Scottsdale Arizona on the first Saturday of the month, make some time to check it out! You’ll be happy you did!
What to Eat After A Workout To Build Muscle!!
Sugar is bad! Stay away from sugar! Sugar will destroy your physique and sabotage you fitness goals. Wait a minute….If this is the case why do you see some athletes walking out of the gym with handfuls of gummy bears, jelly beans, or a bag of skittles?
Well, have you ever stopped to ask them? Don’t, because they probably couldn’t tell you why they are doing it. You would probably get a response like…”because I saw that one guy with big muscles doing it..or..because Milton told me to”. Well my friends, Coach Korbie here is going to answer the question of what to eat after a workout to build muscle.
Let us examine the process for muscle growth and making changes to your physique that will help you reach those fitness goals. You must first comprehend what happens to the body during an intense workout. During exercise, cortisol levels will elevate as you burn fat and break down muscle tissue. This enables your muscles to rebuild and grow bigger during the recovery process.
During a workout, cortisol and energizing hormones like the adrenaline hormones and growth hormone are released. This allows the body to free fat stores so the we can utilize them for energy. Insulin, a storage hormone will then decrease at this time.
Why is it a Good Idea to Spike Your Insulin After a Workout?
Now that you have a basic understanding of what happens to your body when working out, let’s make it clear as to why an insulin spike post workout may be favorable. As previously mentioned when cortisol levels are elevated, insulin levels are low. After an intense workout, cortisol levels have increased to get you through that heavy lifting session. In addition your glycogen stores are depleted, and you have torn down your muscle tissue.
To start that recovery process and repair and build muscle tissue, you must spike your insulin. To create an insulin spike after training, a simple carbohydrate (sugars) should be consumed. Insulin transports nutrients to the organs in the body, including muscle cells. While insulin is driving amino acids and glucose into muscle cells, it also prevents the ‘leaking out’ of these nutrients from the muscle cells that usually occur in response to training.
What Exactly Should I Eat After My Workout?
You made it through a heavy lifting session. You maxed out and surpassed all your reps. Now what? Does this mean you reward yourself and go for a king size Snickers bar? After all, you just experienced major muscle breakdown and you want those quads to grow. Not so fast. Yes, insulin does promote muscle growth. However, you must take into consideration what your fitness goals are. What exactly are you trying to achieve?
To reach those fitness goals and build the physique you strive for, you must eat according to your body type and your goals. This is where I come in. You will see the best results when you seek professional help from a nutrition management specialist like us here at Training Innovations. For more information on what you should eat after a workout to build muscle, or if you’re looking to burn that stubborn belly fat and get in shape for summer, contact us today!!
Obstacles to Your Fitness Success!
You want to be fit. You know how much you should weigh. You know your ideal pant size. You can even picture how great those skinny jeans will look. So why aren’t you living life in your ideal body? There are many complex reasons that make weight loss a challenge, reasons that go deeper than simply calories-in versus calories-out. I’m talking about the life issues that get in the way of your success. Here are 5 obstacles to your fitness success and the solutions to unlock your best body ever.
It’s in your DNA to avoid pain and seek out pleasure. Unfortunately this works against you when trying to get fit. You see, in your mind it’s painful (or at least uncomfortable) to deny yourself the tasty food that you crave and to exert yourself with exercise.
There’s a simple way to work around this obstacle. First find something painful about being fat to motivate yourself towards healthy eating and exercise. Then, focus on the negative impact your current weight has on your health, self-esteem and lifestyle. And finally, convince yourself that the pain of being out of shape is much greater than the discomfort of losing weight.
Just as you wish to avoid pain, you are also an expert in seeking out pleasure – namely food. This served the cavemen well, but these days it ends up as extra pounds around your waist and thighs. But there’s good news: extra calories are not your only option to stimulate the pleasure center of your brain. Find an activity or two that make you smile and indulge in those regularly.
Let’s face it, you work too much, commit yourself to too much and don’t even get enough sleep most of the time. And the fast-paced way you live leaves you exhausted, stressed and hungry for comfort food. So you begin to feel too busy to take care of your health. It’s time to reprioritize. Let go of your perfectionist standards and remove a few commitments from your schedule so that you are able to cook healthy meals, exercise and get a good night’s sleep. Remind yourself that taking care of your health is not a luxury – it’s a necessity.
I don’t agree with it, but you sure act like you don’t deserve to live the good life in the body of your dreams. Take a moment to think back on all the times you have self-sabotaged your weight loss efforts. If you don’t believe deep down that you are worthy then you’ll never give yourself a chance at a fit body. I believe that you deserve to have a healthy body – and I urge you to dig deep down to uncover why you don’t. Once you conquer your feelings of unworthiness, defeating the obstacles to your fitness success will be easy.
For more help with conquering the obstacles to your fitness success, reaching your fitness goals, or if you’re frustrated with the results you’ve been seeing at the gym and are thinking about hiring a personal trainer, contact us!
How to Increase Flexibility! 4 Ways.
You eat the right foods, drink the right drinks, and exercise regularly. In other words, you’re strong and healthy. There is only one hole in your overall good health. You’re as flexible as a piece of plywood. But there’s good news! You don’t have to stay inflexible your entire life. With the right steps, you can improve your flexibility, which will make life that much better. Ready to get started building a more flexible you? Here’s how are some ways to increase your flexibility.
If you’re looking for a challenging and consistent exercise plan to increase flexibility as well as reduce your body fat and increase your energy levels, or if you’re frustrated with your current level of fitness and have been thinking about hiring a personal trainer, contact us!
Habits That Increase Belly Fat!
There’s nothing quite as frustrating as that stubborn belly fat. It sits around your waist, makes your pants tight, and destroys your confidence. If you have belly fat to lose read on. I’ve compiled the following 5 habits that increase belly fat.
Sugar is found in many of the foods that you eat daily. From breakfast cereals, to coffee drinks, to protein bars, to energy drinks…more items in your daily diet contain sugar than you’re aware of. All of these sugar calories add up quickly and translate into many pounds gained.Make it a habit to read the ingredients and the sugar count in the foods you are eating. Pay special attention to breakfast items, yogurts, protein bars and any item that is packaged. Avoid eating foods that contain added sugars as a part of your daily diet.
There used to be a time and place when desserts were reserved for Sunday evenings and special occasions. Not anymore! These days dessert has become a daily occurrence. Much like the first Belly Fat Habit, having dessert is another form of having too much sugar, and all those sugar calories rapidly turn to fat. Forget eating dessert everyday. Save desserts for cheat days and special occasions, and stick with fresh fruit as your daily after-meal sweet.
In recent years snacking has been named one of the best ways to maintain your metabolism, in order to burn fat all day long; and while there is some truth to eating small, high protein-high fiber meals frequently, for the most part all of this snacking has done nothing better than make us fat. Most snack items are crunchy and salty, 2 qualities that you’ll rarely find in a healthy snack, and contain loads of simple carbohydrates and, you guessed it, more sugar.
I’m here to help you simply and easily lose all of your unwanted belly fat. For more tips on habits that increase belly fat, or if you’re frustrated with your current level of fitness and looking to hire a personal trainer, contact us!
With summer vacation quickly approaching, you’re probably planning your next getaway. Whether you go on a cruise, an African safari or a low-key trip to the beach, warm summer days are the best time to get away from it all. But wait – did you know that the average person gains almost a pound a day while on vacation? Between missed workouts, extra large restaurant meals and indulgent snacks, lazy vacation days will quickly add inches to your waistline. So before you pack your bags for your next adventure, read the following vacation tips to keep you fit.
Before you leave home, make the decision that you will NOT gain weight while on your trip. This is the easiest step to take to make sure that you avoid weight gain, but it is also the most overlooked. Instead of leaving things to chance, harness the power of creative visualization that has been proven time and time again by go-getters such as Michael Jordan, Al Unser, and Ronnie Coleman.
Visualize what it would be like to return home fitter then when you left. Take a moment to let yourself feel the excitement that you’d experience. Remember what accomplishing your goal feels like – this will keep you motivated throughout your trip and will help pull you through the inevitable tempting situations that you’ll face.
You have no choice but to eat out while on vacation. Whether you’re enjoying five star restaurants or fast food diners, you’ll be met with the same problem: huge portions.
Well, now you have 3 vacation tips to keep you fit if you follow them. You may even end up losing a pound or two while away. But let’s be honest, you want to lose more than a pound or two. You want to lose all of those extra pounds. You may feel that the secret to achieving weight loss is just that – a secret. A mystery. You try, and try, and try but your goals are never met. Your dream body continues to stay out of reach.
That’s why you need to contact me! You see, for me weight loss isn’t a mystery. It’s my passion. I have a proven method that will help you lose weight, get healthy, and feel better. So as you plan your next vacation, why don’t you also give yourself the gift that you really want – a leaner, tighter, stronger, healthier body.
For more vacation tips to keep you fit, workout tips, or if you’re frustrated with your results and would like to hire a personal trainer, don’t hesitate to call (505)261-1253.
Wonder how fiber could help you get six pack abs and look great on the beach? It’s actually quite simple. High fiber foods are nutrient dense and low in calories. This means that you’ll feel full from fewer calories, encouraging weight loss. Try these high fiber favorites: spinach, raspberries, pear (with skin), artichoke, peas, apples (with skin), broccoli, Brussels sprouts, and carrots.
Don’t be afraid to eat when you are on the get-great-abs-quickly plan. It is really important that you are nourishing your body with quality, lean protein in order to develop that six-pack. Lean protein helps support muscle growth while controlling blood sugar – all important factors when it come to washboard abs. Good sources of protein include: chicken breast, ground turkey, egg whites, and grilled fish.
If you only did this step, and skipped all the rest, your abs would look significantly flatter by summer. I can’t emphasize enough how quickly sugar will cover your hard earned stomach muscles with a soft layer of fat. Yes, sugar tastes good, but indulging in it causes your body to store layers of fat. Enjoy fresh fruit, rather than refined sugar. Once you stop eating sugar your body will no longer crave it, so don’t give in to the initial cravings.
Sure, whole grains are being touted as essential to a healthy diet, but the truth is that you’ll do just fine without them for a while. Even the heartiest wholegrain bread will encourage fat storage, so put down the breadbasket as you prepare for beach season. Grains are full of insulin-spiking carbohydrates – the perfect combination for fattening you up. Learn to love grain-free meals that center around lean meats and vegetables.
High intensity bursts of cardio are a proven way to burn away layers of fat, so incorporate sprints into your exercise routine. If you haven’t run for a while, take it easy as you start, and gradually increase the intensity of your sprints. Run 60-90 second sprints in between resistance training sets to really kick your fat burning mechanism into high gear.