How Much Protein?

Ever wonder how much protein is in the food you eat? Here's a rundown on some of the foodstuff:

Hamburger patty, 4 oz – 28 grams
Chicken breast, 3.5 oz - 30 grams
Fish fillets or steaks (cooked) , 3.5 oz. - 22 grams
Tuna, 6 oz can - 40 grams
Bacon, 1 slice – 3 grams
Ham, 3 oz serving – 19 grams
Egg, large - 6 grams
Milk, 1 cup - 8 grams
Tofu, ½ cup - 20 grams protein
Peanut butter, 2 Tablespoons - 8 grams


[source]

Fit Lad of the Day

Resistance Training

Resistance training is a form of strength training in which each effort is performed against a specific opposing force generated by resistance (i.e. resistance to being pushed, squeezed, stretched or bent).

Exercises are isotonic if a body part is moving against the force. Exercises are isometric if a body part is holding still against the force.

Resistance exercise is used to develop the strength and size of skeletal muscles. Properly performed, resistance training can provide significant functional benefits and improvement in overall health and well-being.

Resistance training can be performed using various types of exercise equipment or:

* Resistance bands
* Exercise machines
* Swimming machines


(Wikipedia)

An Apple a Day...

According to studies, apples possess phenolic compounds which may be cancer-protective and demonstrate antioxidant activity.

Back & Delts

Workout Tips: Tim's Chest Exercise

Fit Lad of the Day: Jessie Godderz

Plyo Pulls

Training Abs

Chest Workout

Fit Lad of the Day

Overtraining

Overtraining occurs when the volume and intensity of an individual's exercise exceeds their recovery capacity. They cease making progress, and can even begin to lose strength and fitness.

Overtraining is a common problem in weight training, but it can also be experienced by runners and other athletes.

Overtraining may be accompanied by one or more concomitant symptoms:

* Persistent muscle soreness (Delayed onset muscle soreness)
* Persistent fatigue
* Elevated resting heart rate
* Increased susceptibility to infections
* Increased incidence of injuries
* Irritability
* Depression
* Loss of motivation
* Insomnia
* Decreased appetite
* Decreased sexual performance
* Weight loss

(Wikipedia)

Bananas

Bananas are a valuable source of vitamin B6, vitamin C, and potassium.

Deltoid Training

The deltoid muscle has three sections, the front head, the side head and the rear head. These heads have different actions and so need different strength training exercises to completely train the whole of the muscle.

* The front deltoid is used in all pressing movements, such as the bench press, and can be trained adequately without any isolation movements. However for isolation front dumbbell raises are the most commonly used.

* The middle head of the deltoid is the main abductor at the gleno-humeral joint (shoulder) and is commonly trained using side lateral raises (also known as the shoulder fly. The middle head also benefits from overhead pressing movements.

* The rear head of the deltoid is best trained with bent-over dumbbell laterals (an inverted fly)

Wikipedia

Cramps

Delayed onset muscle soreness (DOMS), sometimes referred to as "cramps", is the pain or discomfort often felt 24 to 72 hours after exercising and subsides generally within 2 to 3 days. Once thought to be caused by lactic acid buildup, a more recent theory is that it is caused by tiny tears in the muscle fibers caused by eccentric contraction, or unaccustomed training levels.

DOMS typically causes stiffness, swelling, strength loss, and pain. Continued exertion of sore muscles can cause further swelling and pain, and lengthen the period of muscular soreness.

Stretching before and after exercise has been suggested as a way of reducing DOMS, as has warming up before exercise, cooling down afterwards, and gently warming the area. However, there is also evidence that the effect of stretching on muscle soreness is negligible. Overstretching itself can cause DOMS. Some recommend contrast showers as a treatment, alternating between cold and hot water; it may increase circulation.

(Wikipedia)

Vacation Workout for Beginners

Shoulder training