The Science Behind Muscle Repair

I've been experimenting with Fascia Stretch Training for about a month now and really notice results!! Chest, legs, biceps, etc. Basically on your last lift you stretch the focus muscle between sets then flex. I'll explain why this helps so keep reading...

Ok backing up a little bit... When you workout, your muscles fatigue and tear like tiny rips in a piece of paper. Your body then goes into a process called Muscle Protein Synthesis where amino acids repair the muscle. This is where your diet is so important; having Protein Rich Meals after workout will provide vital nutrients to promote fast and healthy muscle repair as well as facilitate muscle growth.

I can imagine the wheels turning. The reason for the stretching is to amplify the muscle tear like gently tugging on the already fractured piece of paper. Flexing then helps Promote Blood Flow which transport these crucial amino acids. Combined with a nice big steak or fish and you just hit the trifecta!!

Personally, I really enjoy a meal after working out. A reward for my effort which makes me appreciate food... Having large meals if I haven't worked out just seams like a waste of energy. However any protein that your body doesn't use just passes through your body unlike carbs that are stored as glucose then fat if not Burned Off.

THP Tip #4: Replace carbohydrates with lean protein...

Swap Pasta with Quinoa, Potatoes with Broccoli, Bagels with Scambled Eggs! The list goes on...

But the best part is the Muscle Protein Synthesis doesn't stop after your workout... Muscle Repair keeps burning calories up to 48 hours after your workout making lifting weights ideal not only for muscle growth but also for fat loss. Happy Muscle Recovery!!

The Healthy & Incredibly Useful Cucumber

Cucumber are by far and away my favorite snack... Especially when complimented by hummus or my mother's famous dill dip!! Despite the obviously tasty treat Cucumber have amazing health and other other magical properties. Ok maybe not Harry Potter magic but pretty close!!

1. Cucumbers contain most of the vitamins you need every day, just one cucumber contains Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Folic Acid, Vitamin C, Calcium, Iron, Magnesium, Phosphorus, Potassium and Zinc. 

2. Feeling tired in the afternoon, put down the caffeinated soda and pick up a Cucumber. Cucumbers are a good source of B Vitamins and Carbohydrates that can provide that quick pick-me-up that can last for hours. Try it in juice form... Delicious!! 

3. Just finish a business lunch and realize you don't have gum or mints? Take a slice of cucumber and press it to the roof of your mouth with your tongue for 30 seconds to eliminate bad breath, the phytochemcials will kill the bacteria in your mouth responsible for causing bad breath.

4. Are grubs and slugs ruining your planting beds? Place a few slices in a small pie tin and your garden will be free of pests all season long. The chemicals in the cucumber react with the aluminum to give off a scent undetectable to humans but drive pests crazy to keep your garden clean.

5. Want to avoid a hangover or terrible headache? Eat a few cucumber slices before going to bed and wake up refreshed and headache free. Cucumbers contain enough sugar, B Vitamins and electrolytes to replenish essential nutrients the body lost, keeping everything in equilibrium, avoiding both a hangover and headache!!

6. Try rubbing a slice or two of cucumbers on your skin for a few minutes, the phytochemicals in the cucumber cause the collagen in your skin to tighten, firming up the outer layer and reducing the visibility of cellulite. Works great on wrinkles too hence why spas use Cucumber Treatments.

7. Looking to fight off that afternoon or evening snacking binge? Cucumbers have been used for centuries by european trappers, traders and explores for quick meals to thwart off starvation. 

8. Have an important meeting or job interview and you realize that you don't have enough time to polish your shoes? Rub a freshly cut cucumber over the shoe, its chemicals will provide a quick and durable shine that not only looks great but also repels water. 

9. Stressed out and don't have time for massage, facial or visit to the spa? Cut up an entire cucumber and place it in a boiling pot of water, the chemicals and nutrients from the cucumber with react with the boiling water and be released in the steam, creating a soothing, relaxing aroma that has been shown the reduce stress in new mothers and college students during final exams.

10. Looking for a 'green' way to clean your faucets, sinks or stainless steel? take a slice of cucumber and rub it on the surface you want to clean, not only will it remove years of tarnish and bring back the shine, but is won't leave streaks and won't harm your skin.

Compliments to Lisa for the information... Go Bears!!

The Press Pushup Routine

For me pushups are the most versatile workout. Fast efficient and with countless renditions it will keep your muscles guessing what will come next. As a substitution for coffee or a quick way to get your heart rate up on a lazy day... the opportunities are endless!!

Obviously people of varying strengths will personalize their routine different with lifts they feel comfortable with and the number of repetitions that will maximize the growth potential however both beginners and experienced lifters can benefit greatly!! PS there is no harm to doing push ups on your knees if you still feel the burn!!

THP recommendations takes the max number of normal pushups you can do and divide by 5 for each of the pushup vatiations in the first set, divide by 6  in the second, and 2 in the final. I can normally perform 60 pushups so my set and repetition structure is as follows with the recommended press routine:

•       12 Explosive Pushup

•       12 Arms Staggered
•       12 One Leg Raised

Rest until your heart rate drops

•       10 Diamonds
•       10 Half T-Pushup
•       10 Spiderman Pushups

Maybe do some wall sits or planks until your heart rate slows a bit

•       30 Wide Grip Pushup on Fists
•       Ultrawide Pushups on Knees 

I always finish with the Ultrawides until failure. Trust me its harder than you think... Enjoy!!