Cutting Meat Out Your Diet: What to Expect and Prepare for

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There are said to be around 375 million vegetarians in the world, and they have varying reasons for the lifestyle. Some do it for health reasons, while others follow edicts from their religions. Regardless of the motivations, however, cutting meat out of your diet brings about the same results in everyone.

How cutting meat out of your diet changes your body

Vowing to ditch steaks and burgers in favour of a vegetarian lifestyle may have crossed your mind for ethical reasons or because of concerns about red meat and health.

So, what actually happens to your body when you stop eating meat? Read More…

Clearly, there are drawbacks to cutting meat out of your diet – and then there are rewards. If you are thinking about switching to a mostly plant-based diet, there are several factors that you should consider including:

Your reason. Whether you are thinking of cutting meat out of your diet because you believe that fish are friends or you want to shed off some serious pounds, your motivation will keep you going. Vegetarianism is not easy, as it will typically strip you off most of the things that you have to grown to love and have. Staying true to what made you decide to take the leap will greatly help you stay on course.

Your resources. Living meat-free means you may have to revamp your usual weekly shopping routine; some shops, after all, offer more options for the veg diet than others. Yes, this may mean shelling out a few more bucks. Some alternatives to meat, for instance, cost a pretty penny. Prepare your resources so that you can transition into the lifestyle well.

Nutritional support. Finally, there are bound to be nutrients you will skip out on if you remove meat from your plate. There are ways, fortunately, by which you can circumnavigate the issue. Talk to your doctor about supplements that you can take daily, or consult a nutritionist so you can plan your diet properly.

Lastly, get ready to have fun. Going vegetarian may be tough, but it has reportedly found people happier and less stressed.

Image Credit: How cutting meat out of your diet changes your body – Independent 

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Master Protein Timing for Big Mass Gains!

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I’ve already written about the enlightening results of a recent study on protein feeding schedules I came across recently. Let’s review the important points: Everyone in the study consumed 80 grams of whey protein across a 12-hour period. The participants were split into three groups with different schedules. The first group drank two 40 gram servings at six-hour intervals. The second group had three servings of 20 grams spaced three hours apart. The last group took 10 grams every hour and a half. According to the study, the middle group – taking 20 grams every three hours – had the best anabolic results.

I wasn’t too surprised by these results; I’ve seen plenty of other research that indicates 20 grams as the ideal dose for stimulating the synthesis of protein. But now I’m thinking that protein timing for big mass matters as well as dosage. The fact that the 40-gram group in the study didn’t show more of an anabolic response was surprising to me. According to the study’s authors, there was some kind of “desensitization” effect in response to high levels of amino acids in the blood. (There are other researchers who have theorized that there’s an upper limit to muscle tissues’ ability to continue synthesizing protein no matter how high amino acid levels are.) I’m currently on a diet that delivers more than 300 grams of protein every day. Each of my meals has more than 40 grams of protein. Should I be worried?

I was further enlightened on the desensitization issue by the work of a research group at Rutgers University. They had a lot of useful information regarding protein timing for big mass gains. They tracked the process of muscle protein synthesis (MPS) following meals. MPS peaked roughly 90 minutes after eating and values returned to pre-meal standards within 180 minutes. The sudden boost of available amino acids explains the acceleration of MPS, but what about the decline three hours later? According to the researchers, the factors for MPS initiation were still active and plasma leucine levels were still high, yet activity stopped at 180 minutes.

According to the data from Rutgers, cellular energy levels and a phenomenon known as “elongation” may be to blame. A full quarter of the body’s resting energy expenditure is devoted to full-body protein turnover. Building protein chains out of raw amino acids – elongation – accounts for 99% of that turnover process. It’s reasonable to assume that protein synthesis in the skeletal muscles is limited to ensure that there’s plenty of energy available for this turnover activity.

Besides revealing the underlying cause of the issue, the researchers at Rutgers helpfully provided a workable solution. Taking a between-meal solution that provides carbs and / or leucine helps to boost muscle cells’ energy levels and keep the protein synthesis process rolling past the 180-minute mark.

If you want to stay anabolic without giving up larger meals, you can easily make a supplement to help you. Just mix a drink that provides 15-30 grams of healthy carbohydrates like waxy maize and 5 grams of leucine. Drink this two hours after eating. For the best results, use BCAAs rather than raw leucine; protein synthesis often drives your BCAA levels down.

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Stay Injury Free at CrossFit – 7 Essential Tips

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1. Find a Workout Tailored to Your Skill Level

CrossFit gyms, also known as boxes, detail their workouts online. They give an idea of how the trainers there think. Look for a gym that offers two or three workouts daily for all different skill levels. This shows that the coaches care about helping individuals of all kinds.

2. Pick a Teacher, Not Just a Coach

A good coach is a teacher. Before you start each workout, your coach will explain the movements. They will take you through the steps in slow motion to make sure everyone has a good understanding of what is expected of them. It also tests to make sure that no attendee feels lost or left behind the rest of the class according to David Osorio, a renowned Brooklyn coach.

3. Workout Your Body and Brain Not Your Ego

Start working on your form using light weights and slower speeds. You can build on that as your abilities develop. The goal is to get fit, not “win” at doing your workout like you are some master athlete.

4. Don’t Skip the Uncomfortable Moves

Your weakness might be pushups or sit ups. No matter what don’t skip on them because you are not good at them. Practice them with patience. According to Osorio, you will get good eventually at what you suck at.

5. Don’t Ignore Aches and Pains

Some aches and pains indicate that a person has to work on their technique more. These also can be a prelude to bigger injuries. According to LA trainer Andy Petranek, common exercises that cause injuries are the box jumps and sumo deadlift high pulls. Listen to your body and take your time.

6. Pay Attention

Tough workouts can often cause the heart to pound and muscles to tremble. This is where it is easy to lose your focus, but don’t. Pay attention to what you are doing as it is one of the easiest ways to stay injury free at CrossFit.

7. Work Your Way Up to Number One

You want to work your way up, but striving too hard to reach a personal best is one of the leading causes of injury according to Dusty Hyland, the co-owner of DogTown CrossFit in Culver City. He suggests his clients attempt personal bests only once every four or six weeks.

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Mediterranean Chicken Pita

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Ingredients

For the grilled chicken

• 1/8 cup (30 grams) olive oil, plus more for brushing
• 1/2 medium lemon (42 grams), juiced
• 1 clove garlic
• 3/4 teaspoon dried oregano
• 1/2 teaspoon dried thyme
• 1/8 teaspoon salt
• 1/8 teaspoon freshly ground black pepper
• 1 pound (455 grams) boneless, skinless chicken breasts

For the yogurt sauce

• 1/2 cup (120 grams) plain Greek yogurt, divided
• 1/4 large cucumber (75 grams)
• 1 teaspoon garlic powder

For the toppings

• 6 Greek pita flat breads (approximately 170 calories each)
• 2 Roma tomatoes (120 grams each), sliced
• 3/4 large (225 grams) cucumber, sliced
• 1/2 medium (55 grams) red onion, minced, if desired

Directions

1. In a bowl, combine olive oil, lemon juice, garlic, oregano, thyme, salt and pepper. Add the chicken breasts, and toss until well-combined. Allow the chicken to marinade for at least 1 hour before grilling.
2. Meanwhile, prepare the yogurt sauce. Add the Greek yogurt, cucumber and garlic powder to a food processor, and blend until smooth. Refrigerate until ready to serve. (If you don’t have a food processor, thinly slice the cucumber. Add Greek yogurt and garlic powder. Stir until well-combined.)
3. Grill the chicken over a stovetop using a grill pan for 12–15 minutes, or until it reaches an internal temperature of 165°F (74°C). Occasionally brush chicken breast with oil to prevent it from getting too dry. If you don’t have a grill pan, grill chicken over a traditional barbecue grill.
4. Allow chicken breasts to cool before slicing into large pieces. In the meantime, lightly toast the pita bread.
5. Assemble the pita wrap. For each wrap use 1/2 chicken breast, 1 pita, 3 tablespoons yogurt sauce, 1/2 tomato, and 2–3 slices of cucumber. Sprinkle with red onion, if desired.

Source: Mediterranean Chicken Pita – MyFitnessPal

Image Credit: Mediterranean Chicken Pita

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Edamame & Cranberry Salad

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Ingredients

• 2 cups frozen shelled edamame
• 1 cup dried cranberries, sweetened
• 1 tablespoon extra virgin olive oil
• Black pepper, to taste
• 1 cup crumbled feta cheese

Directions

1. Defrost edamame in microwave and allow to cool completely.
2. Toss edamame and cranberries together with olive oil and pepper until combined.
3. Gently stir in the feta cheese.
4. Refrigerate until ready to serve.

Source: Edamame & Cranberry Salad – MyFitnessPal

Image Credit: Edamame & Cranberry Salad

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Improve Your Conditioning with the Deadlift

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Most lifters are not keen in doing deadlifts, either because they are scared of doing them, too lazy to do it, or they don’t see the significance of it, but the deadlift is actually one of the best lifts that a lifter must regularly include in his exercise routine. Not only does it help in increasing mass and improving strength of all major muscle groups, the deadlift is a great exercise to improve your conditioning since it builds core stability and targets vital muscles responsible for correct posture like the back and the hamstrings.

And as we all know, a strong core and proper posture are key factors to maximizing the results of any other exercise routines that you will do. However, just like any exercise routine, a deadlift can give you optimum results only if performed correctly.

So, how can we make sure that we are properly doing the deadlift? What are the things that we need to consider and remember when we do this routine?

Let’s start with this article by
Chad Waterbury on T-Nation. This shows us how to properly do the deadlift, with some slight variety added.

Tip: Try the Deadlift Walk

Improve your conditioning and test your mettle with this unique exercise. Here’s how to do it. Read more…

Now that we know how to properly do a deadlift, we need to understand the importance of including this exercise in our routine. Mike Roussell shares some lessons he learned regarding the benefits of the deadlift in this article from T-Nation.

15 Lessons From Deadlifting 500 Pounds

Last December I spent a weekend with my friend and master strength coach, Joe Dowdell of Peak Performance, NYC. Naturally, I asked him for a new program, and he immediately pulled out a strength program that included only one workout.

I asked where the sheets for the other workouts were. He said that was it – just one workout.

Seven exercises (three of which could be considered accessory), repeated three days a week for a month.

I wasn’t buying it. “That won’t work,” I said.

Joe politely informed me that I was wrong, so I decided to put him and his program to the test and see if minimal-type training could get me strong.
Read more…

Can you see yourself in Mike Roussell’s shoes when he was first introduced to the program? Just like him, many lifters think that a fancy workout routine with a lot of variety is the key to getting optimum strength and built.

However, after his program, he saw incredible results and realized that an effective fitness program is all about targeting the correct muscles and performing the exercises regularly despite lack of variety. Let’s now read an article from Elite FTS about tips we need to follow when doing the deadlift.

14 Deadlift Tips And Tricks

1. Starting with the Hips Too Low

This is the king of all mistakes I see. Too many times lifters try to squat the weight up rather than pull the weight. Think back to the number of times that you’ve seen a big deadlift and thought to yourself how much more the lifter could’ve pulled if he didn’t damn near stiff-leg it? I see it all the time. Someone will say, “Did you see his deadlift?” Then the other guy will comment, “Yeah, and he stiff-legged the thing.” Am I telling you to stiff-leg your deadlifts? No, not at all. Read more…

A deadlift may look like a simple exercise that has no substantial effect in our body, but with these articles, we learned the significance of including a deadlift in our regular exercise routine. You can add a little variety to the deadlift to make it more challenging, but make sure that you are not losing your form when you do it since proper execution of the exercise is a lot more important than variety.

With all the benefits that we can get from it, the deadlift is indeed the perfect exercise that you can do to improve your conditioning and work out major muscle groups at the same time.

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Keep Burning Calories After Your Workout Is Over

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All you have to do is look at most of the research that is available today and you will see that all sorts of activities, from sleeping to brushing your teeth, will require energy. However, vigorous exercise is what will be most effective when you want to burn a great deal of calories. The harder that you are working, the more calories you will be burning. This calorie burn can go on well after you are done exercising.

What You Should Know

The afterburn effect is what is known as EPOC, or excess post exercise consumption. There are a lot of studies that show that there is a connection between the calories that are burned post exercise and the intensity of the activity itself. The more intense your exercise is, the more your body will consume oxygen when you are done.

For example, a study had participants cycling in a vigorous manner for 45 minutes, burning about 190 more calories in the following 14 hours post exercise than they did on days that they didn’t even work out. Another study shows people who have metabolic syndrome also showed positive effects. This means that this kind of training can be very useful when it comes to battling a variety of health issues including diabetes and obesity.

The afterburn has been shown to increase a great deal along with the duration. The longer and more intense of a workout you have, the more calories burn. Shorter, high intensity workouts may also be best for some people. You put a lot of effort into short bursts of exercise, followed by a short period of rest to help trigger the afterburn. It is all a matter of finding the right balance for your body and how your metabolism works to burn calories with the type of workout that you take on. You boost your heart rate, work hard and you are able to increase the overall performance of your workout.

There is other good news that you never have to stick to a traditional cardio routine in order to get the EPOC effect. A number of studies have gone further to show that weight training using various equipment types can help to elevate EPOC and make it so that you are going to have a much more effective workout.

Even if you are new to this type of training and intensity, you can try out a ratio of 1:2 work to rest. For about 60 seconds of intense working out, you can take two minutes to rest. Or, you can try a five minute warming up period, 60 seconds of intense running, two minutes of recovery, and so on. There are a number of ways that you can move around the movement and timing so that you end up with a good ratio over a 30 minute span.

If you are someone who likes to have a snack or meal that is sort of a cheat, it is going to be best to have it right after a tough workout. This way, you are able to give your muscles glycogen with a starchy or sugary treat and you are burning off the calories with the after burn process.

The more fit you get, the more efficient you will be at getting back into resting metabolism. This will mean that you will feel less of the EPOC influence. Highly trained athletes may not be able to reap the same benefits of after burn that someone who is overweight might be.

The Result

You are going to find that vigorous exercise is going to help you to burn calories for quite some time after your workout is done. There are a lot of benefits from this training course and you may find that you can lose weight quicker, build up muscle a lot faster and get a whole lot more out of each workout.

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