So which four foods are the best for helping you build muscle mass?

Eggs

Over the last few years, eggs have been given a bad rap. It was thought that they were the reason for spiraling cholesterol levels. This is not the case; eggs are very good for you. In fact, the cholesterol in the yolk helps support naturally occurring steroid hormones in your body.

One egg contains 6 grams of protein, Vitamin B12 a ½ gram of leucine, an essential amino acid. When you have the right combination of amino acids in your body, you build muscle even faster. Eating just two eggs is beneficial for muscle growth.

Almonds

This power packed super food is full of protein and vitamin E. What does Vitamin E have to do with muscle building? It contains an anti-oxidant that stops free-radicals from attacking muscles and causing damage. Not only is vitamin E good for your muscle growth, it supports your immune system and improves the health of your eyes.

How many almonds should you eat? According to the University of Toronto, two handfuls a day is all you need. The study found that most people could eat this amount without putting on weight. That’s good news for anyone who wants to build muscle and lose weight.

Lean Beef

Jam-packed with protein that is needed for building muscle. It also contains iron and zinc, two nutrients that are critical if you want to develop lean muscle mass. Lean beef also contains creatine, which gives you energy while you workout. You can also find high levels of selenium in lean beef. This is good news for men as selenium can stop you from developing prostate cancer.

Salmon

High in protein and Omega-3 fatty acids. The fatty acids lessen the effects of muscle breaking down after a workout. Your recovery time improves and your muscles build faster. Salmon is low in calories, so it’s a fabulous way to get the protein you need and watch your weight at the same time. If you don’t like fish, try taking an oil supplement. You will gain all the same benefits as if you were eating fish.

These four foods top the list as being the best for building muscle. If you don’t like some of these foods you could substitute them with any of the following: yoghurt, olive oil, lentils, chicken, chickpeas and cottage cheese.

Your diet plays a huge role in how fast you will build muscle and burn fat. Remember to eat plenty of fresh fruits and vegetables along with these valuable protein sources. Fruits and vegetables contain vital vitamins and nutrients that are needed for good health. They are also low in carbohydrates, which is exactly what you need to lose weight and build muscle.

But, if you’re serious about improving your cycling speed and performance, then you’ll need to complement your on-bike activities with some off-bike, strength training exercises and the following tips will help you do just that:

Work the Whole Body

Cyclists rely primarily on the lower body to power their bike and this makes it tempting to focus solely on working the glutes and legs with squats, dead lifts and lunges, but to really improve performance, it’s vital that the core and upper body are also trained for strength.

Balance any workout regimes to include exercises that build strength in the abs, pectorals, triceps and biceps with press-ups, pull-ups and sit-ups. Do 4-6 reps of each, 2-3 times at 60 second intervals, 2-3 times per week.

Lift Weights

The aim of the game is to build strength, not bulk, and you can do that by using your own bodyweight for resistance or by using additional weights during squats, pull-ups and deadlifts.

To build refined muscle mass, complete no more than 2-3 sets of 3-5 reps, with breaks of 2 minutes between each, 2-3 times per week.

Act Fast

Cycling often requires quick bursts of power and acceleration and that’s controlled by fast-twitch muscle fibres. The best way to strengthen these fibres is by performing short sprints and fast lifts, squats and resistance exercises.

To begin with, use your own bodyweight as resistance and then increase the difficulty by adding dumbbells, kettle balls and resistance bands into your regime. Keep the reps short and your movements quick and fluid.

Mix It Up

Building and maintaining strength means making exercise part of your lifestyle in the long-term, and one of the biggest challenges to doing this can be sustaining the motivation to workout.

To make it easier, keep your strength training regime varied. Work out at home as well as the gym and mix it up with alternatives like swimming.

As a form of aerobic exercise, swimming can help keep your cardiovascular system healthy so it delivers oxygen to muscles during training or cycling, but if you use training aids that add resistance to arm and leg strokes, swimming can also develop lean muscle and overall physical strength.

Think Beyond Muscle

Building strength isn’t just about developing muscular control and response, it’s about developing flexible joints and bone density to give you full range of cycling movement and the ability to delay fatigue.

Yoga is a great way to complement strength training. It helps build and maintain lean, balanced and flexible muscles, ligaments and joints, and also develops calm and focussed thinking.

Unlike the exercises recommended above which should be completed no more than three times a week, yoga can and should be practiced daily. There are thousands of free yoga tutorials online suitable for beginners or those with experience.

Fuel Up

In order for your body to build strength, it needs the right kind of fuel and although it’s possible to get this from a healthy, balanced diet that is rich in proteins, wholegrains, fresh fruits and vegetables, you can top-up your daily intake with dietary supplements.

Creatine supplements and whey protein have both been shown to enhance resistance training performance by increasing muscle strength and lean mass, while electrolytes can be used to prevent cramp and fatigue and aid recovery after a workout or race.

To find out more about supplements and strength training regimes for cyclists, or get new equipment, clothing and accessories, contact the knowledgeable and friendly team at online cycling shop Formby Cycles.

I was non weight bearing in a cast, for those who know you loose muscle very quickly and my calf shrank. I remained non weight bearing for 10 weeks, virtually housebound and bored. I can quite easily say that I did a lot of orthopaedic research and found lots of stories on the Internet, all different and whilst I tried to work out how quickly I would recover and regain previous function I could not identify a clear pathway, what I did find was the plethora of rehabilitation equipment available to support recovery.

When my cast was removed I hoped that I would be walking normally, but my aspirations were dashed due to pain, weakness and loss of muscle. I was using 2 crutches initially, and struggled with walking any distance.

I was lucky to have good physiotherapy support and following their advice obtained some equipment from 66fit, the aim being to restore strength, flexibility, balance and endurance. We know that ankles are exposed to many stresses, we often stand for hours daily and when running our ankles are subjected to four times our body weight, therefore we can not ignore the importance of maintaining ankle stability so that we can reduce the risk of injury. The use of this equipment is not only supporting my rehabilitation and recovery but also providing me the the tools I require to reduce the risks of future injury.

One of my initial regimes was regular foam rolling with a hard foam roller, this enabled me to work on my soft tissue by gentle sustained pressure to eliminate pain and restore motion, this helped my muscles recover from the work they were doing. This treatment is supported by the 8cm soft spiky massage balls which I use on my feet to relive muscle tension trigger points. These are really handy and can be transported in your handbag. I even take them into the office and use them during the day to help reduce pain and discomfort.

The 66fit trampoline is sturdy and able to take the pressure off my joints whilst exercising on it, it can be safely used indoors and is easily taken down by removal of the legs, then can be stored flat.  I have found that this not only supports my ankle recovery but is assisting with my cardiovascular health as I would be unable to run without it flexibility and cushioning. The spring protector fully covers the springs hooks and frame and provides protection from any injury.

The balance pods are made from plastic and are of good quality, I did order 1 set but should have got 2 to assist with balance pod walking vary the instability level. They are really easy to move and store, versatile and great to use for any fitness level. They have a sticky surface and best used on hard floors such as vinyl or wood.

The 66fit balance core trainer assists in improving proprioception, it’s  easy to inflate and to date has not required any additional air. This has helped me improve my ankle stability and function by challenging my ankle on an unstable surface with the aim of developing better ankle control. This is not only useful for post injury but also we know that ankle stability is important for everyday functions and training it can reduce the risk of injury. The balance core trainer can be used on either side and there are many exercises you can do on it, the dome remains inflated but if any air loss noted it’s easy to reintroduce. The unstable surface forces your ankle to work the whole time your standing on it.

There is a wide range of rehabilitation equipment available from 66fit, the equipment is good value for money and of high quality.

Functionally I’m improving and using the equipment daily, without it I would not be progressing as quickly as I am. For those who have had injuries having the correct equipment at home supports recovery.

Supplements

Supplements play a crucial role in promoting enhanced physical strength. There is a wide range available and you can improve your physical strength considerably. Taking the right supplement and at the right time is essential. CNP Professional offers a wide range of supplements that work for physical strength enhancement. The top supplements that you should really be keeping an eye on include the CNP Pro Energy and Rehydration Drink, High Protein Pro Flapjack Snack Bar, Instant Protein Dessert Mix, Post Workout Recovery Drink, Advanced Meal Replacement Drink and Low Fat Meal Replacement for women among others.

Taking these supplements will help you realise your objectives much sooner than you would really imagine. By taking these nutritional supplements both before and after workouts, you will be able to ensure that your body is able to absorb the necessary nutrients for muscle rebuilding and repair. The supplements will help your body metabolise everything efficiently and are a great way towards achieving your ideal health and fitness levels.

Exercises

Engaging in bodybuilding exercises is crucial if you want to enhance your physical strength. Experts advise that you need to perform various body weight exercises, which work your upper body and core. These are essentially referred to as the body weight exercises since no additional equipment is needed when performing them as it is just your body is required. In addition, these exercises are incredibly convenience since you can perform them virtually anywhere and at any time. For best results, it is advisable that you create a good daily regimen whereby you perform a couple of sit ups and push ups before embarking to your daily activities.

Also, to improve your physical strength, it is important that you perform various body weight exercises, which works the lower parts of your body like lunges and squats. The good thing about these exercises is that no extra equipment is needed and you can perform them at any location. In addition, make sure that you also incorporate free weights in your training regimen as well such as weight plates and dumbbells depending on how stronger you are. There are many other physical strength training exercises that you should also consider like flat bar bench presses to work out your arm and chest muscles.

In conclusion, it is possible to improve your physical strength considerably particularly if you pay more attention to supplements and exercises. CNP Professional offers a wide range of products that can help athletes achieve their goals fast and easily.

There are many people who need to be provided with a strenuous and challenging fitness regime to make sure that they are in the right frame of mind to get fitter. There are also people that needed to have a dominant trainer continually pushing them for further success and harder levels of effort during their training. This is why many people are turning to boot camps for their fitness routine.

Boot camps are fun, they can be affordable and they can provide you with the training regime you need to get active and stay fit. You’ll usually find that these boot camps come in different forms. There will be some boot camps that meet once or a twice a week and this will help to develop a level of fitness that is sustained. There are also fitness boot camps that provide people with a week’s worth of focus on their training. If you are in need of a strong detox or you want to overhaul your fitness in a short period of time, the week-long boot camp is the one that is best for you.

Think about the fitness goals you want to achieve

You need to have a think about what you are aiming for with your fitness and how best to go about it. Boot camp training is demanding and it punishes you to a hard level, so you need to make sure that you are up for the challenge and that you will be committed to the cause. This is where some people greatly benefit from the use of a boot camp because it provides them with the impetus and focus that they need in life. Some people talk about getting fit and other people take action to get fitter. Those that take action are the people who will benefit from boot camps.

Try a local boot camp out for yourself, like Boot Camps from Revival Boot Camp. The trainers are incredibly motivating and there is a great team spirit. There are plenty of different styles of boot camps, so whatever you are looking for, there will be something that fits. There are a number of military style boot camps that provide people with fitness routines that are used by the military or which utilises the sort of activities soldiers undertake. There may be other fitness boot camps, which are based on the routines of athletes and sports stars. Again, the right style of boot camp may be able to spur you on to greater success. It may also be that your end goal is associated with a particular style of training that is on offer and this is where the right boot camp could provide you with a career goal.

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This means that the training regime can be tailored towards individuals and their needs. Someone who has an office job and who is a parent may find that their functional training routine will be focused on providing them towards moderate lifting and boosting their endurance. People working in a heavy lifting environment would have their training focused on developing their core strength. If you were an athlete who undertook marathons, your training regime would be centred on developing endurance. While these training regimes will be very different at the end of the routine, the fact that they have all been tailored to the needs and aims of the individual means that they are all areas of functional training.

Functional training is highly prised in medical terms

Functional training has been an extremely popular way of providing rehabilitation for people who have suffered strokes. The focus on providing people with as much assistance as they require in their daily needs is of great benefit and there is a high level of medical research and support into the use of this style of training. The fact that the tasks will be used every day, means that there is a greater level of take-up from the participants, which means that better results are obtained over a longer period. It can be common for people to not follow workout routines provided by medical staff but given that these routines are closely tied in to what people need to do on a regular basis, there is a greater level of take-up. While some elements of gym equipment can be used, many experts recommend the use of everyday objects. This provides greater relevancy to the user. This provides a high level of variety when selecting how to work out and there is no need for high costs in working to this level.

In addition to helping people rehabilitate themselves, functional training is ideal for improving stability and mobility in joints. There is also a lot to be said for increasing muscle repetition and awareness, which can help to reduce the likelihood of injury when undertaking sporting activity. This is because the workout routines are based around the natural and regular movements of the body, which helps to develop a pattern of strength. This means that an athlete or bodybuilder will focus on the areas that they are keen to strengthen.

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Whilst committing yourself fully to dance is a full-time job, you can incorporate different kinds of dance into your workout for some extra variety. Whether you’re looking for something fun or something intense, there are lots of different parts of dance you can bring into your daily routine.

Jazz

More contemporary than ballet but using a surprisingly similar style, jazz is a great way to have a lot of fun with jazz, and the basics are quite easy to pick up. This is the perfect style for those who enjoy yoga and Pilates thanks to the amount of flexibility needed to perform the moves like a professional.

In order to incorporate some jazz dance into your workout, you can replace your standard stretches with jazz-inspired positions. You’ll develop stronger leg muscles as well as slowly but surely elongate your upper body.

Ballet

Ballet is a surprisingly effective work out for the entire body, which especially helps to strengthen your core and improve balance. Many balletic positions and dances can help muscle growth and lengthening, which can help elongate your arms and legs.

Jessica Wilson from Dance Direct notes: “Ballet in particular is a fantastic way for dancers of all ages to increase fitness, flexibility and all-around wellbeing whilst relieving stress and taking part in an activity you enjoy rather than pounding the treadmill.”

If you’re looking to learn the basics, starting with the essential ballet positioning for arms and feet is a great way to start. You’ll know when you’ve truly started to master the basic when you can perform dance from fifth position!

Hip Hop

For something completely different from the above, hip hop dance will really push you to your limits. Perfect for those who enjoy an athletic work out where in you are constantly moving and using different parts of your body, you’ll feel the benefit most in the lower body and stomach.

Hip hop dance will push you to use muscles you’ve never even felt before, as you slide across the floor and even dance on your knees. It’s important to remember it’s safety first, but it’s also a lot of fun for such an intense workout!

I guess what I’m getting at here is that you want to have some idea as to whether you are trying to stay nice and lean or push for strength and size development. Each of these will have a pretty significant impact on your diet and you’ll do well if you know how. In my 8 years around sports and athlete training, I’ve come across countless athletes, bodybuilders and fitness enthusiasts that preach about gaining muscle. When asked about diet, they either don’t have a solid plan or follow a plan that is better suited to someone who wants to lose fat, not gain muscle.

The reality of it is that if you want to drive strength or muscle adaptations to training you have to eat enough food in the way of carbohydrates to drive your workouts and protein for recovery. It’s not uncommon for me to speak with athletes that actively avoid fat in their diet. Fats are worth more than twice the calories per gram of that found in protein or carbs. Removing fat from the diet can quickly leave you in a caloric deficit which is the opposite of what you want as a person trying to gain weight. Along with that, fats are vital to a number of bodily processes including the synthesis of testosterone. Monounsaturated and saturated fats are key to testosterone synthesis. This isn’t to be confused with Trans Fats which are manmade and should be avoided.

So without an in depth knowledge of the science, here are some tips to help you add get moving with those gains. Firstly, make sure you have a source of protein with each meal. Good choices include Chicken, Turkey, Fish, Beef, Egg Albumen (the white part), beans, Lentils and Legumes. Having protein with each meal of the day will provide frequent sources of amino acids which are vital in the production of cells. If you are struggling to meet your requirements from whole foods, you can include a whey proteinpowder to supplement your intake.

Next up is the carbohydrates. Forget the diet fads and try to have a source of carbohydrates with each meal. If possible, avoid refined and simple carbs like white rice, white potato and sugar. Sugars from fruit sources are okay but don’t overdo it as they will still have a negative effect on your fat mass if taken in excess. Instead opt for sources like sweet potato, which though high in sugar has a lower glycaemic index than most carbohydrate sources. Wholegrain rice; my preference is basmati as it feels less like pellets and has a softer texture when cooked. Quinoa which is a grain that is also high in protein with a complete amino acid profile making it a super food. This one is a great addition for vegetarians in particular. It won’t be long before you notice strength increases and even size gains.

Lastly are fats. As I mentioned they are a key factor in the synthesis of testosterone. Good sources of fats are nuts, oils like olive, flaxseed and coconut oil. Eggs, avocados and red meat are also great sources. Remember that fats are very calorie dense so take care not to take on too many.

I’d like to talk to you today about Creatine and in particular Creatine Monohydrate. I’ve used this kind of supplement in the past with really good gains.

I’m currently supplement free and have been for a few months now but I’m just about to embark on a 5 week Creatine plan. I’ve just bought a 1kg bag of Creatine Monohydrate from our friends at Myprotein. It’s unflavoured and you just add scoops of it into water. This product is 100% Creatine Monohydrate and nothing has been added or taken away from it. Creatine Monohydrate is ideal for a broad range of consumers from bodybuilders to sprinters.

What does Creatine do?

Creatine is ideal for those who want to improve their strength, power, speed and lean mass. There are hundreds of studies out there that have proven this theory and they’ve also shown to reduce overall recovery time and recovery between intense bouts of exercise.

How to use Creatine

This is the suggested use by the manufacturers. Add one and a half small scoops (5g) to water, shake and consume. Use once or twice daily. After five to eight weeks of continued use, take one week off and start period again.

You may have heard of a Creatine loading phase but this theory has yet to be proven. I personally found that by just completing a normal five week programme was enough for my body.

Key benefits of Creatine

Creatine helps boost adenosine triphosphate (ATP). In other words, your energy levels. This then helps you to increase lean growth. It is also proven to improve strength and power and helps maintain energy levels throughout your workout.

Are there any dangers of Creatine?

There are no dangers of using creatine. You’ll read theories all over the internet but they haven’t been proven. If you stick to the suggested use, then you will be just fine. Be aware that once you start taking Creatine, your body stops the process of making it naturally. Like I say, take it in moderation and make sure you keep yourself well hydrated. I would say you should definitely consume around eight glasses of water a day whilst using Creatine. You should be drinking plenty of water anyway but you should be definitely drinking it with Creatine.

Does Creatine have side effects?

Creatine Monohydrate is the most flexible form and the best tasting of creatine available. It is healthy and perfectly safe, with no side effects whilst being naturally available in red meats.

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