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!!

Healthy Beef Lettuce Wraps

L and I have been cooking together for almost 4 months now... by cooking together i mean she cooks, i sometimes help and clean the kitchen occasionally. We've probably tried 25 or 30 new recipes and only a few really have stuck out that we include in our repertoire. 

Fresh from the Garden being one...

However tonight we stumbled upon a fantastic recipe from For the Love of Cooking for Beef Lettuce Wraps. Follow the link to get a step by step assembly... A few notes, tweaks & changes below!!

Green Onions - Nuval Score 100

Fresh Lettuce - Nuval Scope 100

Shredded Carrots - Nuval Score 99

Quinoa - Nuval Score 91

Flank Steak - Nuval Score 30

I played Sous Chef when L was at the gym since I've been working out all day. First preparing the marinade; low sodium soy sauce, apple vinegar, garlic, ginger, sesame seeds, and a little oil. Dip the steak in the marinade and roll up in a ziplock bag then stick in the fridge for an hour or so.

Our main substitution was the protein packed Quinoa for rice... highly recommended. The dipping sauce was similar to the marinade which added loads of flavor but next time we plan to add other dipping options; Peanut Satay, Sweet & Sour, or my favorite Spicy Szechuan!! Make it your own...

The On The Go Workout

I originally started The Healthy Press thinking I would be working out at home much more than the gym but this new motivations has encouraged me to hit the gym 4 day a week. However the unfortunate departure of my flat mate J gearing up to travel world has sparked my interest to find the best workouts for the busy and on the go type. My advice for J: walk everywhere, rent a bike, take the stairs instead of elevator... its amazing how exploring a new city on foot can keep you in shape!!

HP Tip #3: Take the stairs instead...

The best workouts are the ones you enjoy doing in a place you are comfortable!! At home, in a park, or at the beach... all perfect spots for workouts using your own body weight. Any additional tools you have are an added bonus: pull up bar, balance ball, a pair of 20lb weights, kettle bells, etc...

Alright here is the official release of THP 8-Minute @HomeWorkout: I perform 4 circuits of 3 lifts focusing lower body, upper body, core exercise. So crank up your favorite playlist and get started!!

First Circuit:

• 60 seconds - Front & Back Lunges
• 30 seconds - Pushups (advance with 1 leg raised)
• 30 seconds - Super Crunches

Second Circuit:

• 60 Seconds - Mountain Climbers
• 30 seconds - Tricep Dips (advance with legs elevated)
• 30 seconds - V Sit Ab Tone (advance with no hands)

Third Circuit:

• 60 seconds - Squats (advance with weights)
• 30 seconds - Spiderman Pushups
• 30 seconds - Planks (advance with Superman Plank)

Final Circuit:

• 60 seconds - Wall Sits (advance with arm circles)
• 60 seconds - Bicycle Kicks

My focus revolves around muscle training and the fast transition facilitates a cardio workout as well, I even grab a full jug of water (approximately 44lbs) to add weight for the leg workouts (a loaded backpack or girlfriend works too). However would strongly encourage adding star jumps, burpies, jump rope, boxing, or jump squats to your routine to really kick start your heart rate. 

Playgrounds are a great places to find useful equipment especially for pullups & chinups will add the missing back & bicep routine from the items above, trees work too!! Also, Rubber Band Flex Tubes can add a fantastic element of resistance to your workout. There are heaps of similar workouts out there so mix it up, be creative, and most important Have Fun!!

The FST-7 Workout

Growing up I was never into stretching... maybe a couple jumping jack before soccer games or the circle of calisthenics in the sweaty wresting room. But I don't think anyone ever explained why stretching was important past the "don't pull a muscle" rationale.

After doing some research WOW! The benefits of stretching while lifting are endless!! FST stands for Fascia Stretch Training which was established by The Oak Arnold Schwarzenegger, mastered by Mr Olympia Jay Cutler who introduced the 7 number of repetitions. Essentially the goal is rip your muscles then stretch out the tear to allow more essential amino acids repair the muscles... which adds volume!! The more you lift stretch and eat good protein packed food the bigger you get.

Just to warn you I started the FST-7 chest workout on Monday and my pecks are still sore, it's Saturday!! The first day I focused on heavier weights and lifting to failure contrary to the Men's Fitness Article advising to lift more repetition at lower weights, I did this on the second day after 24 - 36 hours to allow for initial muscle repair.

Did you know flexing increases blood flow to help repair muscles? So don't make fun of the guy showing off in the mirror!!

Day 1: Power Training

• Incline Press: After a quick warmup I load the Smith Machine to fail for 4 sets of 8 - 10 reps. Recommend to descend just past 90° to avoid shoulder injury if you stack the weights.
• Incline Dumbbell Fly: Keep your arms at 45° at finish for 3 sets 10 - 12 reps. Finish with your palms up and squeeze at the top to add focus on your lower chest.
• Flat Dumbbell Press: Bringing the weights down just above your chest without touching for 3 sets of 10 - 12 reps or to fail. Keep your feet in the air to engage your core.
• Hammer Strength Press: Load weights to fail at 8 -10 reps, drop weights & immediately repeat to fail, drop weight & repeat for a total of 4 sets. Adjust height to focus on different muscles.
• Fascia Stretch Training: Between each set of the final 7 sets stretch the focus muscle. For chest; place hand on door jam and lunge for 10 seconds on each side followed by 20 seconds of flexing; with your hands clamped inhale and pull hands apart followed by exhale and press hands.
• Cable Crossovers: During the fascia stretch training perform 7 sets of cable crossovers loading the weights for 10 - 12 reps. Adjust angle to exhaust the desired muscle and squeeze at finish.

Day 2: Low Intensity Training

• Incline Dumbbell: Bench at 45° smoothly finish 4 sets of 12 - 15 reps.
• Flat Dumbbell Fly: With arms only slightly bent 4 sets of 12 - 15 reps.
• Decline Bench Press: Finish just above chest 3 sets of 12 - 15 reps on smith machine.
• Low Cable Crossovers: Start FST for first 4 sets of 12 - 15 reps. Start in a lunge and finish with arms outstretched while your back leg in the air to engage your core.
• Modified Pushups: Finish FST for last 3 sets to fail, grab two 25 pound weights to balance on the start pushups. I failed at 8 then 6 and 5...

After each day I was extremely sweaty, exhausted and very hungry... Luckily the island hotel was still serving during Ramadan and got to have my 111th Mexican Chicken Burger!! A large grilled chicken  breast, tomatoes, lettuce, jalapenos and amazing quacamole perfect for a post FST-7 Workout. 

One of the many benefits to lifting is that your muscles consume fuel in calories long after the exercise is finished. The results 2 days later were definitely noticeable, the top of my chest was much larger. Probably from the water intake but hey... at least I know its working!

Fresh From the Garden

Ever since I was little tomatoes were always around. My grandfather had a large tomato garden that my dad used to pick every summer! I have fond memories of moving the lawn, watching baseball and eating thinly sliced tomatoes with Salt & Pepper and a side of Cape Cod potato chips!!

Since I started my efforts to eat, drink and live healthier; one recipe has caught my taste buds that we've been making over and over. Laura calls it Fresh from the Garden and it's been handed down through generations in Iowa and is now making its way to the Middle East.

Fresh from the Garden

1 cup of protein packed quinoa:            Nuval Score 91

3 large chopped ripe tomatoes:             Nuval Score 96

1 medium diced cucumbers:                 Nuval Score 93

1 half a seeded yellow peppers:            Nuval Score 96

5 chopped green onions:                       Nuval Score 100

1 medium carrot shredded:                    Nuval Score 99

1 quarter cup freshly cut parsley:           Nuval Score 99

1 quarter cup fresh chopped basil:         Nuval Score 100

6 cloves pressed garlic:                          Nuval Score 99

The recipe calls for the Quinoa to be boiled in one and a quarter cup of water however we mix half water and half chicken broth to add flavor, make sure to follow the cooking instructions.

Mix the vegetables together; toss with 4 tablespoons of olive oil and 4 tablespoons of red wine vinaigrette in a large bowl to create a fresh and healthy vegetable salsa. Add salt and ground pepper to taste, red pepper flakes too if you like it spicy. Let the salsa set for 15 minutes then heat up in the microwave for 5 minutes or so.

Enjoy Salsa over Quinoa for a delicious dinner... Great served cold for lunch or a quick snack too!!