Magic Metabolism

Too many people have expectations that running a couple times a week will get them into super shape. When in actuality not even the longest hardest most physically exhausting Cardiovascular or Weight Training Workout will show the results you expect if you don't make the lifestyle discussion to compliment the workouts.

I'll cut to the point... I'm referring to your diet!! Healthy Eating & Healthy Living are one in the same and choosing the right types of food will render the results you EXPECT!! Now I've used that word  twice now, you need to manage your diet to manage your EXPECTATIONS. 

To gain muscle: Focus on eating enough protein to fuel your body & repair exhausted muscles which increases your metabolism.

To loose weight: Eat less calories than your body consumes and you will burn stored fat, simple...

Keep in mind 1 gram of Protein & Carbohydrates each contain 4 calories however protein helps promote the release of the fat destroying hormone Glucagon where carbs if not burned get stored as fat... Further 1 gram of Fat contains 9 calories making it more than twice as hard to burn, so if you want to look like your favorite Disney character stay away from unhealthy Fast Food!!

A quick way to determine the amount of calories you burn per day is to use BMR (Basal Metabolic Rate) Calculators. Example: I am 27, 5ft 11in, 165lbs... My BMI (Body Mass Index) is 23 with a BMR of just over 1800 calories per day, note this is the caloric intake to maintain the same weight purely for your body to function. RMR (Resting Metabolic Rate) on the otherhand assumes a normal day without exercise, only about 350 calories more!! 

Now when you workout your AMR (Active Metabolic Rate) exponentially increases your Metabolism by using Multipliers. I workout 3-5 times a week so my Activity Factor is 1.55 therefore I can assume I need to eat 2800 calories per day just to maintain my current weight.

My girlfriend has been making some delicious & healthy recipes using High Protein Substitutions like Quinoa, Greek Yogurt & Fresh Green Vegetables for some of the well known fat & carb loaded ingredients. I'll tell you its actually hard to consume 2800 calories when eating right. I've been on this health kick for over 4 months now; I feel great, lost body fat & gained muscle... All by balancing exercise with a healthy diet.

I know this is a lot to take in and the concept probably isn't providing any new information but I challenge you to make some small lifestyle adjustments to meet your expectations; go see a nutritionist to balance your diet, workout 1 Extra Day per week, cut out the empty calories like soda or sweets & I bet you'll see results...

Healthy Chicken Chili

Ever since I was little I associated Chili with Skiing on a small icy slope in Southern Wisconsin... Served in a paper bowl this spicy, tomato based, ground beef stocked chili covered in cheddar cheese and oyster crackers I always had an impression of Chili being Greasy & Fattening. This jaded my opinion for yearssssssss until L made Healthy Chicken Chili compliments of @Ellie_Krieger & @FoodNetwork...

The notion of chili in the desert seems a little ironic but this White Chili has some magical properties that works in hot cold wet dry fertile barren etc etc climates... Bottom line this chili is Amazing!! 

2 Stalks Diced Celery - Nuval Score 96

3 Medium Poblano Peppers - Nuval Score 94

1 Medium Diced Onion - Nuval Score 93

1 Clove Minced Garlic - Nuval Score 96

1 Pound White Meat Chicken - Nuval Score 39

2 Cans Cannellini Beans - Nuval Score 57

1 Can Chick Peas - Nuval Score 88

1/4 Cup Nonfat Greek Yogurt - Nuval Score 94

Mix everything in 4 cups of low sodium Chicken Broth. Spice it up with some Coriander, Cayenne Pepper, Cilantro & Oregano to your likings... Add fresh lime if you go a bit overboard on the pepper, I recommend you do!! Creates interesting dinner conversation. Reviews are as follows... Enjoy!!

"It has a lingering flavor that I don't want to go away!" Eric

"Oh it was good... real good." Drew

"I'm sweating..." Laura

The Leg Press

FACT: Strength Training engages your muscles and burns more calories than cardio workouts as your body requires fuel to repair ripped muscle tissue for up to 48 Hours.

Now I will never criticize Cardiovascular Workouts but I will promote Anerobic Workouts every day of the week. Your body is like an engine; cardio will burn fuel as a car goes to the store only lifting weights leaves the motor running all night until it runs out of gas or refuel ie in the applicable sense, eat more food.

Taking things one step further... your lower body makes up about half of your muscle mass between glutes, quads, hamstrings, and calves however is arguably the easiest muscle group to Workout. Therefore a quick and simple workout hitting all major leg muscles can burn just as much calories as lifting your core, back, chest, bis, tris, delts, and traps combined. 

THP Fit Tip #5: Lifting your legs will burn more calories over a 48 hour period than any other individual muscle, combine with cardio for the ultimate calorie burning workout!

And when you burn more calories than you consume... you start Burning Fat!! The gym I workout in isn't great but it gets the job done. I tried out the following workout yesterday and it took my 20 minutes so I ran for another 10 after at 15kpm pace to get the sweat rolling off of my brow.

• 3 sets of squats on a smith machine: 135, 185, & 200lb
• 3 sets of calf raises directly after each of the squats: 20 reps
• 4 sets of lunges on a smith machine: each leg at 135 & 150lb
• 3 sets of Mountain Climbers: 100, 80, & 60 reps

The weighted lifts I did until failure with about 45 seconds between each set. This morning legs burned and could feel the Muscle Repair... Not really but could only imagine. There are dozens of great leg lifts to compliment or replace the above mentioned but squats & lunges are fantastic to target each muscle group. Just be careful not to press your legs past the 90° in order to avoid stress on your knee joints.

The Incredible, Edible, & Healthy Egg

A age old query just as baffling as "The Chicken vs The Egg" must be a more pertinent question... "Is The Egg Actually Good For You?" Fueled by misconceptions in the 1980's that a single egg contains about 200 mg of cholesterol, all of which can be found in the yoke, double the about American Heart Association recommends!! Just imagine the outcry...

But the truth of the matter is yes eggs do contain cholesterol however not all cholesterol is bad! There are two types: LDL vs HDL. Now its not as simple what the percentages of good vs evil in eggs, its all measured on the levels of cholesterol in your body. For the record HDL is the good guy!! Multiple studies have been conducted to show that eating a couple eggs per day will actually increase your HDL levels over time... which ultimately prevents against Heart Disease and lower risk of Breast Cancer!!

At only 80 calories an Egg is loaded with Protein, Calcium, Iron, Vitamins A, B2, B12, D & E all essential for everything from muscle repair to helping convert fat & carb to energy among other Remarkable benefits that vitamins & minerals have on your body, most of which can be found in the yoke.

Despite the positive reviews on eggs over the past few years busting the unhealthy myth of eggs I love eggs for the taste and energy they provide for breakfast. Every weekend I look forward to making the perfect scrambled eggs with Spinach, Peri Peri Spice, and a bit of Mozzarella Cheese!!

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!!