Are Post Exercise Carbs Necessary to Build Muscle Mass?

One of the most popular myths is that it is critical to eat non-fiber carbohydrates following a strength training workout in order to elevate insulin to maximize muscle growth.      Non-fiber carbs consist of sugars and starches and definitely do increase insulin levels, but is this really necessary to build muscle?  The answer seems to be no.    A recent study* showed that there was no difference in protein synthesis in muscle when 25 grams of whey protein or the same amount of whey protein with 50 grams of carbs where ingested after strength training. Increasing insulin (which drives storage in muscle AND fat cells) does have a protective effect on muscle…
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How Many Reps and Sets Should You be Doing?

Reps are short for repetitions of an exercise, and a set is literally one set of a given number of repetitions of an exercise.     The number of reps and sets you should be performing depends on your resistance training goals and your current fitness level. Fitness level is very relevant because if you are new to resistance training or have not trained in a long time your body requires less stimulation to build strength and add muscle tissue.      For the vast majority of people starting a resistance training program one set of 8 – 12 repetitions of one exercise per body part for a total of 8 – 12 sets…
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The Benefits of Jumping

Watch a group of kids and you will likely see bobbing heads – kids love to jump and there are good reasons for them to jump.  A key aspect of human movement is learning to store energy and then reclaim it as part of a movement cycle.    For example up to 40% of the energy required for movement during walking and running is created by storing energy in the leg muscles as the foot lands and then using it during the push-off phase.     The technical name for this cycle is the “Stretch-Shortening Cycle” or SSC. The SSC takes advantage of the fact that muscles can act as springs:  they store…
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The Importance of Sleep for Successful Weight Loss

Everyone knows that sleep is important to look and feel your best, but what many people do not realize is that lack of sleep directly and significantly reduces your ability to lose weight and keep it off!  In fact a recent study suggests that missing out on just 30 minutes of sleep per day can increase your risk of obesity and diabetes. There are several reasons for the this phenomenon, but on one level it is pretty easy to understand.    If you do not get enough sleep you will not have energy to live a healthy, active lifestyle, and when you are tired it is very easy to skip workouts…
Read More

Are Post Exercise Carbs Necessary to Build Muscle Mass?

One of the most popular myths is that it is critical to eat non-fiber carbohydrates following a strength training workout in order to elevate insulin to maximize muscle growth.      Non-fiber carbs consist of sugars and starches and definitely do increase insulin levels, but is this really necessary to build muscle?  The answer seems to be no.    A recent study* showed that there was no difference in protein synthesis in muscle when 25 grams of whey protein or the same amount of whey protein with 50 grams of carbs where ingested after strength training. Increasing insulin (which drives storage in muscle AND fat cells) does have a protective effect on muscle…
Read More

How Many Reps and Sets Should You be Doing?

Reps are short for repetitions of an exercise, and a set is literally one set of a given number of repetitions of an exercise.     The number of reps and sets you should be performing depends on your resistance training goals and your current fitness level. Fitness level is very relevant because if you are new to resistance training or have not trained in a long time your body requires less stimulation to build strength and add muscle tissue.      For the vast majority of people starting a resistance training program one set of 8 – 12 repetitions of one exercise per body part for a total of 8 – 12 sets…
Read More

The Benefits of Jumping

Watch a group of kids and you will likely see bobbing heads – kids love to jump and there are good reasons for them to jump.  A key aspect of human movement is learning to store energy and then reclaim it as part of a movement cycle.    For example up to 40% of the energy required for movement during walking and running is created by storing energy in the leg muscles as the foot lands and then using it during the push-off phase.     The technical name for this cycle is the “Stretch-Shortening Cycle” or SSC. The SSC takes advantage of the fact that muscles can act as springs:  they store…
Read More

The Importance of Sleep for Successful Weight Loss

Everyone knows that sleep is important to look and feel your best, but what many people do not realize is that lack of sleep directly and significantly reduces your ability to lose weight and keep it off!  In fact a recent study suggests that missing out on just 30 minutes of sleep per day can increase your risk of obesity and diabetes. There are several reasons for the this phenomenon, but on one level it is pretty easy to understand.    If you do not get enough sleep you will not have energy to live a healthy, active lifestyle, and when you are tired it is very easy to skip workouts…
Read More

Are Post Exercise Carbs Necessary to Build Muscle Mass?

One of the most popular myths is that it is critical to eat non-fiber carbohydrates following a strength training workout in order to elevate insulin to maximize muscle growth.      Non-fiber carbs consist of sugars and starches and definitely do increase insulin levels, but is this really necessary to build muscle?  The answer seems to be no.    A recent study* showed that there was no difference in protein synthesis in muscle when 25 grams of whey protein or the same amount of whey protein with 50 grams of carbs where ingested after strength training. Increasing insulin (which drives storage in muscle AND fat cells) does have a protective effect on muscle…
Read More

How Many Reps and Sets Should You be Doing?

Reps are short for repetitions of an exercise, and a set is literally one set of a given number of repetitions of an exercise.     The number of reps and sets you should be performing depends on your resistance training goals and your current fitness level. Fitness level is very relevant because if you are new to resistance training or have not trained in a long time your body requires less stimulation to build strength and add muscle tissue.      For the vast majority of people starting a resistance training program one set of 8 – 12 repetitions of one exercise per body part for a total of 8 – 12 sets…
Read More

The Benefits of Jumping

Watch a group of kids and you will likely see bobbing heads – kids love to jump and there are good reasons for them to jump.  A key aspect of human movement is learning to store energy and then reclaim it as part of a movement cycle.    For example up to 40% of the energy required for movement during walking and running is created by storing energy in the leg muscles as the foot lands and then using it during the push-off phase.     The technical name for this cycle is the “Stretch-Shortening Cycle” or SSC. The SSC takes advantage of the fact that muscles can act as springs:  they store…
Read More

The Importance of Sleep for Successful Weight Loss

Everyone knows that sleep is important to look and feel your best, but what many people do not realize is that lack of sleep directly and significantly reduces your ability to lose weight and keep it off!  In fact a recent study suggests that missing out on just 30 minutes of sleep per day can increase your risk of obesity and diabetes. There are several reasons for the this phenomenon, but on one level it is pretty easy to understand.    If you do not get enough sleep you will not have energy to live a healthy, active lifestyle, and when you are tired it is very easy to skip workouts…
Read More

Are Post Exercise Carbs Necessary to Build Muscle Mass?

One of the most popular myths is that it is critical to eat non-fiber carbohydrates following a strength training workout in order to elevate insulin to maximize muscle growth.      Non-fiber carbs consist of sugars and starches and definitely do increase insulin levels, but is this really necessary to build muscle?  The answer seems to be no.    A recent study* showed that there was no difference in protein synthesis in muscle when 25 grams of whey protein or the same amount of whey protein with 50 grams of carbs where ingested after strength training. Increasing insulin (which drives storage in muscle AND fat cells) does have a protective effect on muscle…
Read More

How Many Reps and Sets Should You be Doing?

Reps are short for repetitions of an exercise, and a set is literally one set of a given number of repetitions of an exercise.     The number of reps and sets you should be performing depends on your resistance training goals and your current fitness level. Fitness level is very relevant because if you are new to resistance training or have not trained in a long time your body requires less stimulation to build strength and add muscle tissue.      For the vast majority of people starting a resistance training program one set of 8 – 12 repetitions of one exercise per body part for a total of 8 – 12 sets…
Read More

The Benefits of Jumping

Watch a group of kids and you will likely see bobbing heads – kids love to jump and there are good reasons for them to jump.  A key aspect of human movement is learning to store energy and then reclaim it as part of a movement cycle.    For example up to 40% of the energy required for movement during walking and running is created by storing energy in the leg muscles as the foot lands and then using it during the push-off phase.     The technical name for this cycle is the “Stretch-Shortening Cycle” or SSC. The SSC takes advantage of the fact that muscles can act as springs:  they store…
Read More

The Importance of Sleep for Successful Weight Loss

Everyone knows that sleep is important to look and feel your best, but what many people do not realize is that lack of sleep directly and significantly reduces your ability to lose weight and keep it off!  In fact a recent study suggests that missing out on just 30 minutes of sleep per day can increase your risk of obesity and diabetes. There are several reasons for the this phenomenon, but on one level it is pretty easy to understand.    If you do not get enough sleep you will not have energy to live a healthy, active lifestyle, and when you are tired it is very easy to skip workouts…
Read More