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7 Most Common Training Injuries, What Causes Them and How to Avoid Them
One of the great inequities of the active lifestyle -- particularly with regard to weight training -- is that it takes so long to gain even small amounts of muscle, and so little time to lose it again. This is especially true when the down-time is the result of injury.How quickly can you lose muscle and strength? In a recent study, researchers found that just one week of bed rest for otherwise healthy, well-trained young males resulted in an average loss of 3.1 lbs of muscle mass (1 Dirks). Another study showed that active young men lost 28% of strength and 17 ounces of leg muscle mass after two weeks of immobilization with a cast (2 Vigils).Of course, you don't have to be completely immobilized to experience swift reductions in muscle mass and strength. Simple common training injuries can force you to modify your regimen, removing certain exercises and making your workouts less productive. (These modifications can also sometimes lead to further injuries, as you try to compensate for the initial injury.)The frustrating thing is, most common workout injuries are easily avoidable if you're properly prepared, maintain proper form, know the warning signs of a worsening condition, and adhere to sensible training volume. Here are the causes of common but painful weight-training-related injuries and simple techniques for avoiding them. 1. Rotator Cuff / Shoulder Inpingement Syndrome This type of injury, most often associated with movements in which leverage is lost and weight isn't properly supported, involves a rupture of the superior labrum anterior and posterior in the shoulder girdle. In the gym, it is most commonly linked to exercises like overhead barbell presses, lateral raises and reverse flyes. Although the most severe form of this injury is a tear, a less severe condition called Shoulder Impingement Syndrome (in which an inflammation occurs around the tendons at the rotator cuff) can also be quite painful. Warning SignsAny sort of subtle popping or clicking you can feel in connective tissue during movements, especially lateral or overhead movements. Recurring pain, especially when lifting items over your head. Advanced signs might include grating or cracking sounds or feelings when moving your arm, trouble sleeping on the affected side and finally noticeable muscle weakness.PreventionBy and large, the majority of these injuries are caused by bad form and using too much weight. If you find that you're resorting to momentum (swinging your back or shoulders) to complete reps in overhead movements such as lateral raises or flyes, you're putting yourself at risk. Use a weight you can control over the complete range of motion with proper technique. Resist the impulse to over-extend the arc of your movements to the point where the weight is not correctly supported. 2. Plantar Fasciitis Plantar Fasciitis is most often associated with runners, but it can be caused by any sort of high-impact stress to the plantar fascia, a strong fibrous ligament that runs from your heel to the ball of your foot and your toes. This includes weightlifting that puts heavy stress on your feet, such as squats, deadlifts and standing barbell curls and overhead presses. It can also be caused by simply standing on your feet for excessively long periods of time during a typical day. Medical professionals estimate that one in every ten people will develop plantar fasciitis at some point in their life.Warning SignsPlantar fasciitis is characterized by a sharp, tight painful sensation at the base of the heel like stepping on a nail. The pain can vary from moderate to excruciating. Early signs of plantar fasciitis might include persistent pain in the arch of your foot, stiffness, or a tight Achilles tendon. Eventually you'll experience swelling around your heel and then chronic heel pain.PreventionOver-training and overuse can lead to plantar fasciitis. Also the wrong choice of footwear. We spend a lot of time in gyms and we've seen some of the most inappropriate footwear imaginable. Flat-soled boat shoes. Crocs. Sandals. People running barefoot on treadmills. It's excruciating just to watch. Any sort of weightlifting done while standing on your feet requires a steady, sturdy base with proper heel and arch support. Get yourself a proper pair of cross trainers.Footwear is even more important to runners. We strongly suggest that you go in person to a store that specializes in athletic footwear. These establishments have trained professionals, often with access to diagnostic equipment that can assess your stride and your weight distribution, and will match you with the ideal shoe.Also, it is important to know that running is not for anyone. If running long distances on hard surfaces is causing you heel pain, try rolling your foot on a golf ball, icing the injured area, and stretching and strengthening your calf muscles. If that doesn't work, then there are plenty of aerobic exercise alternatives that involve less impacts such as swimming or elliptical training. 3. Pinched Nerve A pinched nerve is caused when too much pressure is applied to a nerve by surrounding structures, such as bones, cartilage, muscles or tendons. It's a common condition in the neck and back, and can cause pain, numbness or a tingly sensation to radiate outward along the area served by the nerve.Warning SignsIf you have a frequent feeling that a limb, hand or foot has "fallen asleep," or if you're experiencing paresthesia (that tingling or "pins and needles" sensation), you could be in the early stages of suffering a pinched nerve. Eventually those symptoms will give way to a sharp or burning pain and muscle weakness in the affected area. These are all signs that you are experiencing swelling of connective tissue or muscle, or an out-of-position bone such as a spinal disc. Indeed, a pinched nerve can be a precursor to a much more serious condition, like a herniated disc.PreventionA pinched nerve serves as the perfect opportunity to present an argument against the popular notion of "working through the pain." Swelling or a shifted spinal disc is not going to get better if you ignore it. Rest is the prescription. If the swelling doesn't go down (i.e. the pinched nerve pain persists after several days) a visit to your doctor for analysis and probably an x-ray is well indicated.To prevent the onset of this condition, pay proper attention to form when you're working out. If you're placing the brunt of the resistance on your bones or spine (as opposed to your muscles), you're doing it wrong. Try to avoid curling or swaying your back during movements by tightening your abdomen and not lifting weights that are too heavy for you. Vary your workouts and remember that a few days' rest or a change of pace are both ideal components of a productive training program. 4. Patellar Tendonitis Your patella is your kneecap and patellar tendinitis is an injury that affects the tendon that anchors your kneecap to your shinbone. This condition is most often associated with running and jumping, but can arise from weight training as well. This is especially true of exercises that put excessive strain on the knees, such as hack squats, deadlifts, lunges, and barbell squats. These activities can cause tiny tears in the tendon that accumulate faster than your body can repair them.Warning SignsPain in the knee, plain and simple. At first, you'll experience discomfort when beginning your workout and after an especially intense training period. Eventually the pain worsens until common daily tasks like climbing stairs or even getting out of a chair become difficult.PreventionThere are no exercises for which proper form is more essential than the deadlift and squat. Your chances of injury are much higher here than anywhere else on the gym floor. In terms of your knees, keep them in correct alignment with your hips and ankles. Any lateral movement of the knees during a squat is to be avoided. Also, don't overdo depth in your squats. Friends like to give each other grief about shallow squats, but for the most part, your hips should drop just slightly below your knees and no further. Also, as always, use a weight you can control in both the positive and negative halves of the lift. Another factor that can lead to patellar tendonitis is muscular imbalance. If some muscles in your legs are much stronger than others, the stronger muscles may pull harder on your patellar tendon. A proper "leg day" should include targeted movements to strengthen your quads, hamstrings, calves and abductors. 5. Back Strains Unlike many of the injuries on this list, a painful back strain is not usually the result of repetitive, long-term stresses. It is often the result of a single unmindful moment. It can arise from a single poor rep at the end of a series of standing barbell curls in which you let your back sway out of position. It can be caused by a bent-over row in which your back is not angled or supported correctly. Or you can unthinkingly reach past someone to pick up or replace a dumbbell or kettlebell in the rack and feel that sudden sharp twinge in your back. The result is the same -- a painful strain that will literally effect just about any exercise or activity you can think of.Warning SignsPretty much none. You were okay a second ago, and now your high-stepping off the gym floor, kneading your throbbing lower back and looking at some significant down time.PreventionAs we've said, be mindful and in the moment. Pay attention to what you're doing. As people have been telling you all your life, when lifting, bend your knees to lift and keep your spine straight. Also, consider a secure, sturdy weightlifting belt. We see less and less of these in gyms these days and we have no idea why. Finally, stay away from machines that theoretically target the back and obliques but provide little or no benefit, like back extension or seated ab rotation machines. Subjecting the spine to vigorous twisting and lunging while keeping the hips in a static sitting position is a recipe for disaster. 6. IT Band Syndrome The IT band (or iliotibial band) is a long band of connective tissue that runs from hip to knee on the outside of your leg. When it's tight or inflamed, it can cause a chronic ache along the outside of your knee. IT Band Syndrome is commonly associated with runners, but it can affect weight trainers as well, as the actual inflammation results from the IT band rubbing over the thighbone, which occurs when you bend and straighten your knee. Warning SignsBefore any pain is even present, you may notice a clicking sensation where the IT band rubs against the knee, indicating tightness. Eventually, you'll sense a warmth or redness around the knee which will worsen into chronic pain when running or exercising.PreventionThough it might seem that your knee is the cause of ITBS, this condition actually originates from weak gluteal muscles, which destabilize the long tendon in your thigh. Glutes are very often the weakest link in a fitness enthusiast's physique, so there's plenty you can do to strengthen this area and prevent ITBS. Weighted squats, lunges, and barbell hip thrusts all target the glutes to some extent. Simple side leg raises and side shuffles (steps to the right and left) with or without resistance bands also work, or you can employ a stability or exercise ball to do side hip bridges and hip thrusts. Also, again, proper preparation is key. Warm up and stretch prior to exercise and get yourself a high-quality pair of shoes specific to the activity at hand. 7. Elbow Tendonitis Elbow tendonitis (or "tennis elbow") is a pernicious chronic condition for weight trainers because it involves gripping. Gym warriors do a lot of gripping. Characterized by inflammation in the elbow tendons that connect to your forearm joint, elbow tendonitis arises from the repeated contraction of the forearm muscles used to straighten and raise your hand and wrist. Gradually, as in other forms of tendonitis, little tears begin to appear in the tendon and its strength and flexibility are impaired.Warning SignsThe warning signs of elbow tendonitis are pretty straightforward. Pain when gripping or lifting an object or when rotating the wrist. Weakness or tingling in your arm or hand. Elbow stiffness and reduced range of motion. Eventually you'll experience pain or a dull, aching sensation that radiates from the elbow down into the forearm.PreventionMany people with this condition resort to applying ice or a cold pack to the affected area, which is an effective short-term treatment for swelling. Tennis players are often advised to switch to a racquet with a larger diameter grip. Weightlifters can emulate this by sliding circular foam pads around barbell and dumbbell grips, or wearing lifting gloves. Lifting gloves that provide sturdy wrist support are an even better idea.To prevent the onset of elbow tendinitis, make an effort to build overall wrist strength by doing finger stretches and wrist flexor stretches or by doing exercises that don't involve gripping at all, like push-ups or resistance band movements. Conclusion The old axiom is true: An ounce of prevention equals a pound of cure. Proper equipment, pre-exercise stretching, correct form, and the self-awareness necessary to avoid exacerbating an already-present injury will keep you on the path to overall wellness and pave the way to peak workout productivity.Scientific References1 Dirks ML, Wall BT, van de Valk B, Holloway TM, Holloway GP, Chabowski A, Goossens GH, van Loon LJ. One Week of Bed Rest Leads to Substantial Muscle Atrophy and Induces Whole-Body Insulin Resistance in the Absence of Skeletal Muscle Lipid Accumulation. Diabetes. 2016 Oct;65(10):2862-75. doi: 10.2337/db15-1661. Epub 2016 Jun 29.2 Vigels A, Gram M, Wiuff C, Andersen JL, Helge JW, Dela F. Six weeks' aerobic retraining after two weeks' immobilization restores leg lean mass and aerobic capacity but does not fully rehabilitate leg strength in young and older men. J Rehabil Med. 2015 Jun;47(6):552-60. The articles featured herein are for informational purposes only and should not be construed as medical advice. Specific medical advice should only be obtained from a licensed health care professional. No liability is assumed by ProSource for any information herein.
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Working Out Safely In The Heat
One of the great joys of the milder seasons is being able to take your workout outside. After a long winter of toiling under the iron in closed quarters, it’s nice to shake things up and head outdoors for a change of pace, whether it’s cycling, stair climbing, sprints, pickle ball, or just taking a set of kettlebells out to a secluded area and weight training under an oak tree.In recent years, however, it seems like the milder days of spring get shorter in duration, while the dog days of summer start earlier, last longer and are much hotter. You don't have to take our word for it. Just look at the temperature records that are being set and reset everywhere from Arizona to Alaska.Anyway, one question we often get here at ProSource is this: How hot is too hot to train outside? The answer isn't as simple as it seems. There is no universal temperature at which outdoor activities should be curtailed. Some people need to exercise with care when the mercury tops 75 degrees F; others can and do perform at peak capacity when the temperature is ten, fifteen or twenty degrees higher. (Although if it's 105 degrees F, maybe postpone that 5K.)The factors involved include your overall fitness, your age, the activity in question, and how accustomed you are to outside physical exertion. (If you spend your days spreading asphalt for the highway authority, you've probably built up some acclimation to heat stress.)So instead of watching the thermometer like a hawk, you need to know how your body reacts to heat, what the best practices are for supporting your body's response to heat stress are, and most importantly, what are the warning signs that are telling you it's time to stop. Your Body In The Heat Human beings are like the ultimate hothouse flowers. A few internal degrees below perfect body temperature and we begin to experience hypothermia, or freezing to death. A few degrees above and hyperthermia sets in. Hyperthermia occurs when your body generates and/or absorbs more heat than it can displace or release.So your body is always heating itself. It is consuming fuel to produce and radiate heat. Staying warm is one of the conditions of staying alive. A normal human temperature, as we all know, is 98.6 degrees. But that's your internal temperature. The temperature on the surface of your skin is more like 90 degrees.Once the heat outside your body exceeds the heat emanating from within, your body's stress response kicks in to make sure you don't overheat. Your body can dissipate heat through breathing and increasing blood flow to the skin, but the primary way that the body sheds heat to remain at stasis is through perspiration. Sweat glands secrete water, which cools the skin and then evaporates.You're actually sweating pretty much all the time. If it's 40 degrees outside and you're wearing a cotton shirt, a sweater and a jacket, you're probably sweating. If it's 70 degrees outside and you're in direct sunlight, you're sweating again. If you're up on a stage, struggling through a speech, you'll sweat simply as a stress response. Most of the time, the amount of sweat is so small, we barely notice it. It appears on the surface of the skin as the thinnest sheen and evaporates immediately.When the heat is on, however, we really start sweating. Copiously. In fact, during high-intensity exercise in modestly warm temperatures, you can lose as much as two liters of body water per hour, as your body works to cool off. You'll lose even more under more extreme heat conditions. Know the Warning Signs of Dehydration and Heat Exhaustion People react to heat differently in that some dissipate heat more efficiently. It may be genetics or they may simply be better acclimated to increased heat. But eventually everyone will begin to dehydrate. You're simply losing too much water at too swift a rate. As you lose moisture, you're also losing crucial salts called electrolytes, which support the chemical reactions necessary for fluid balance at the cellular level and also conduct electrical pulses in your body, allowing your muscles to contract.Once your body's cooling system begins to be overwhelmed by outside factors -- high-intensity activity and ambient temperature -- hyperthermia begins to set in. This is simply defined as an abnormally high body temperature and it only takes a few degrees of temperature rise to manifest as a health emergency. A body temperature of more than 104°F is defined as severe hyperthermia.How does hyperthermia progress? At first you'll probably notice increased redness of the skin and excessive sweating, followed by the onset of headache and muscle cramps. You may also experience mild nausea. Clearly, if any these latter symptoms appears, you need to stop exercising, get to a cooler location and drink water. Plenty of it. Spraying yourself with cold water will also help.If you don't, heat exhaustion will begin to set in. Symptoms may include cognitive difficulty, mood changes, rapid pulse, tunnel vision, and dizziness. In the final stages, you may stop sweating entirely as you dehydrate fully and you may suddenly feel cold or experience goosebumps. You are now at the brink of losing consciousness. (Interestingly, people who are undergoing hypothermia, or freezing to death, have the opposite experience. In the final stages, they often feel unbearably warm and try to shed the clothing they're wearing.) Staying Safe In The Heat Happily, there are many strategies and safeguards we can employ to avoid this kind of dire, heat-related emergency. One, as we've said, is to simply be mindful of our body's interactions with excess heat.The most important thing you can do is drink water during exercise. DO NOT wait until you are thirsty. You are losing body water at a swift rate while exercising in hot conditions, and your thirst response is almost certainly lagging behind. Shoot for about a liter of water per hour. The most water your body can absorb in an hour is about 1.5 liters. Drink water before, during and after exercise.If you can, consume a sports drink that contains electrolytes like sodium, potassium and magnesium. These electrolytes, as we've said, help maintain fluid balance in the cell. Sodium, in particular, is essential for maintaining proper fluid levels. There is a reason for those ubiquitous bags of sunflower seeds in baseball dugouts on hot summer days. It isn't because sunflower seeds (or pumpkin seeds) are tasty. It's because they're covered with salt.Dress correctly for the heat. Wear light comfortable clothing made of moisture-wicking material. Avoid cotton, which absorbs and holds sweat rather than letting it evaporate and carry away heat.If you can, pick a shady place to exercise. Also workout with a partner. Symptoms that you might not notice in yourself can be easier to spot for someone else. And finally, don't overdo it. You're out there to increase your fitness and well-being, not end up in an emergency care unit. Be careful out there!The articles featured herein are for informational purposes only and should not be construed as medical advice. Specific medical advice should only be obtained from a licensed health care professional. No liability is assumed by ProSource for any information herein.
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DO's and DON'Ts of Gym Etiquette
The gym occupies an unusual space in our lives. It's that rare space where people (usually strangers) gather in close quarters to achieve very specific goals. A workplace where no one has their own office or desk. Everyone's working very hard, while also trying to stay out of each others' way. And everyone seems to know exactly what they're doing but you.It can be a bewildering experience. If you're new to the gym life entirely, and all these machines and fitness areas are new terrain for you, we strongly suggest that you invest in the services of a personal trainer. Your new gym will happily provide one along with a variety of hourly plans from short-term to long. Your new guide will show you how everything works and better yet, help you establish a workout routine best suited to your goals and abilities.If you're just switching gyms, you've probably already received a guided tour when you signed up. So you know where everything is, generally speaking, and how most things work. Most gyms have posted rules for certain activities and they can vary from gym to gym. Make a point of reading and following the rules specific to your gym. So here you are, gym bag in hand, at the front desk. Let's take a look at some do's and don'ts of gym etiquette that will help establish you as a good citizen in your new workplace. Handling Free Weights DO Re-Rack Your Plates and DumbbellsFew things are more frustrating than sacrificing your workout pace and momentum because you're looking around a pair of 25-lb dumbbells, only to find six of them in the back corner of the fitness class room. Those signs that say "Please Put Your Weights Back" are there for a reason.DON'TDrop Your Weights on the FloorYeah, we get it. You're pushing yourself beyond the absolute furthest extremes of human exertion, so of course you have to drop 120 pounds of barbell onto the floor like you just lifted a Buick off someone's baby. ONE MORE REP, right? Here's another philosophy: Control the weight throughout the entire movement -- concentric and eccentric -- for maximum productivity and growth benefit. While we're on the subject: grunting is fine; howling in the throes of agony is not. Occupying Workout Stations DOLeave Your Phone AloneThis is controversial, we know. Especially if you're young. But really, you can take 45 minutes off from your phone. It'll be okay. If you're using it to play music, leave it in your pocket. If you're not, leave in in your locker. It's especially irksome to see someone sitting on a piece of weight-training equipment you'd like to use and having to give them side-eye as they engage in a text frenzy on their phone (or even more baffling, scroll through TikTok). If you must engage with your phone instead of your workout, do it somewhere out of the way.DON'TOccupy Two Pieces of Equipment at the Same TimeDon't be the guy on the overhead press machine who yells "I'm using that!" when someone tries to take a seat at the unoccupied pulldown machine. There's a place in the world for supersets and that place is an uncrowded gym. If you're in the gym at a high-volume time, you can usually improvise supersets with free weights (overhead free weight presses and bent-over rows, for instance). At the very least, you can let someone work in. On the Gym Floor DOWipe Down Equipment When You're DoneUntil recently, it used to be sufficient to carry your own gym towel and wipe down equipment you'd finished with. Now most gyms deploy spray bottles of disinfectant and paper towels. Make liberal use of them.DON'TBroadcast Distracting NoiseYour music should not be clearly audible to people around you. Likewise watching YouTube, Tiktok or Instagram clips with the volume on is a no-no. Finally, don't be the person wandering the floor or running on a treadmill and having a conversation with someone on your phone. No one wants to hear your personal business or that of the person you're talking to. In Fitness Classes DOFollow Along With the Instructor as Best You CanThere will always be a specific exercise or position that you have trouble with. Maybe your body just doesn't contort that way or you have a recent injury. If so, this is not the time to try some completely unrelated exercise or start chatting up your neighbors. A good instructor, when you're clearly having difficulty, will usually suggest a modified version of the exercise. Be grateful and do the best you can.DON'TArrive LateIt's a sign of disrespect to your classmates if you're barging into a class ten minutes late while everyone else is already furiously working the kickboxing bags or trying to achieve a state of meditation in a full lotus. Even if someone doesn't have to stop what they're doing as you creep by or move their mat to make room for you, you're still disrupting the flow of the class. Try to arrive on time, or better yet, arrive a little early so you can greet the instructor and get set up. Socializing DORemember That Everyone Is There For a PurposeEvery gym has its coterie of gadflies, people who wander around starting conversations. This should not be you. Be pleasant by all means, exchange simple greetings when required. But recognize that most people you encounter in the gym have a specific goal in mind, and it's not talking to you. They're trying to squeeze a specific number of sets and exercises into a specific time frame. People coming up to you to engage you in conversations is why god invented earbuds.DON'TOffer Exercise AdviceEven if you're right. Especially if you're right. You come off looking like a know-it-all or a busybody. And the person you're mansplaining (or womansplaining) to is going to feel singled out, especially if you're in discernibly better shape than they are. Everyone has to find their own way. Or learn from a certified trainer whom they're paying. Oh, and don't "congratulate" anyone for being in the gym. In the Sauna or Steam Room DOSit Upright and Be PeacefulA sauna or steam room is, by definition, a small, confined space. It's not a place to lay down horizontally across a length of bench with a towel over your eyes while other people stand. It's not a place to air your compelling political beliefs. It's certainly not a place to suddenly start doing burpees or pushups. And stop getting up to throw water on the heating element; it's not helping. Just enter, grab a seat, close your eyes.DON'TTreat the Space Like It's Your Laundry RoomYep, we've seen it all. And the guy who takes the prize is the one who brings his sweaty workout shorts or wet bathing suit, HANGS IT OVER A RAIL in the sauna, and leaves. Because that's what we want, to spend some quality time alone with your laundry. This shouldn't be a thing, but it is. Also the guy who holds a conversation with someone in the open door of the sauna or steam room while all the heat escapes. In the Locker Room DOClean Up After YourselfNever, ever, be the kind of person who says "That's what attendants are for." If your gym issues towels, don't leave them on the floor when you leave. Throw them in a hamper. If you spill something, supplement powder or some toiletry substance, clean it up. Leave sinks and showers clean for the next person. For god's sake, don't be the person clipping their toenails on a bench in front of the lockers. Basic common sense.DON'TTake Up All The Available SpaceA typical locker room has a lot of lockers and not many benches. It stands to reason that bench space will be at a premium, especially during peak hours. That means you don't get to spread out all your clothes and toiletries on the bench beside your gym bag and yourself. You don't get to take up the whole bench. When you're done with what you have to do, don't take up space chatting or texting. Move on and make room. We'll conclude on a positive note by reminding you that, while there are plenty of do's and don'ts to gym etiquette, you can usually get by in any gym environment by being mindful of two basic philosophies: 1) Treat People With Respect and 2) Give People Space.The articles featured herein are for informational purposes only and should not be construed as medical advice. Specific medical advice should only be obtained from a licensed health care professional. No liability is assumed by ProSource for any information herein.
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Dial In Your Ultimate Physique and Get Lean for Summer 2023
Hey everybody! Are you ready for summer? Have you been idle through the winter and looking to tone up? Fudged a little on your New Years' resolution? No worries, we all do it and have our reasons. The awesome thing about the human body is that you can truly change it and get the look you want with hard work, patience, diet, and a detailed supplementation program. Before we go any further I just want to thank ProSource for providing the very best in proteins and supplementation that works 24/7 silently in the background helping me grow and improve year over year. This August will be 9 years since I started my fitness journey, all 9 of them I have used ProSource supplements. Diet and training has been all over the map but supplementation has remained the same, ProSource. Hard Work is The Foundation of a Better Body I was asked about core training a while back and we will get back to that in a minute but I want to expand on a couple of things that I mentioned in the intro. To see the changes you want, it's going to require hard work. What do I mean by hard work? The best way I can describe it is always give 100% of your capacity on that specific day. Some days are going to be more explosive than others and other days are going to be less than stellar. You might just be getting it done, but the key is to walk out of the gym knowing you gave everything you had. The key to change is to make your body just uncomfortable enough to force it to change. So this one is up to you. Diet is also up to you. For whatever it is you are trying to accomplish, you will need to experiment with your total calorie count based on progress. In my case it is about building muscle, so where did I start? Well, the recommended amount of protein for building muscle is about 1.5 grams of protein per pound of bodyweight. So if you are 200 pounds, you should be taking in 300 grams of protein per day which equals 1200 calories spread out evenly throughout the day, in my case 8 small meals. I’m one of those guys that has a hard time eating a lot so I have to do 8 times per day. Next I grabbed a total caloric intake number, just took a stab at it. The number I picked was 3000 calories per day. All I wanted was a starting point and then I would do minor adjustments depending on which direction the muscle to fat ratio was going, not just the scale. The scale is an indicator that says check what kind of weight you are putting on or losing but not the entire answer. I like to run relatively lean year-round so its important me. I’ve been in such a dialed-in spot over the past couple of years that I can cut or add 100 calories daily and see changes. Another bonus is knowing that you can have a cheat day regularly and no after affects. Sure I probably sacrifice some gains but I always feel good about myself at the pool or beach anytime of the year. Cool thing about building your body, its yours to do it how you like! Find the Nutrition Supplements That Work Best For You Supplementation? ProSource has everything that you need for an extremely detailed program. I make my own blends for morning, pre-workout, and night. I can tell you what to take but do the research, look at all of the descriptions and try them individually so you can see and feel what works for you and what doesn’t. That’s what I did and now I have my daily staples that I don’t go away from. Top supplements that work for me are: NytroWhey Ultra Elite, MyoZene, AndroTest, Creatine, Acetyl L Carnitine, Leucine, Taurine, AKG, Beta Alanine, BCAAs, Extreme Caffeine, and Arginine to name most of them. Last summer I tested out BetaStax Elite 3.0 and was very happy with the results so I will probably run that again soon for increased fat loss.Patience? That is up to you as well. If you put the work in consistently, get and keep your diet dialed in, and follow a detailed supplement program, you will see results, over time. Your body doesn’t change overnight. Once you start to see results then the fire is lit and you have your routine. Don’t be afraid to change things up, a little at a time, and see how your body responds. I’m at a point to where I can make a diet, workout, or supplement change and see the changes within a couple of weeks. If I’m happy I stay the course, if not then I go back and try something else. And keep written records of all changes and the effects. Long winded lead in to the main question, don’t ya think? Core training. I’ll be honest with you guys, I only do core training in the summer months for appearance. I lift as heavy as I can under as strict control as I can, most of the time. When performing heavy work, you core is going to be flexed to keep you stable. Think about your lifts. Squats – every muscle in the body for the most part. Shoulders – side raises will get your obliques, front raise will get your abs, bar military press will get all. Biceps and triceps – same as shoulders, individual arm movements will work obliques and bar work will hit abs. Standing weight training exercises will hit your core well enough, in my opinion, to where I don’t have a need to focus on core movements. When I do want to tone up the abs a little more than they already are, I do various crunches but not a bunch. The biggest key to seeing those core muscles is getting rid of that layer of insulation which is primarily fat but can also be excess water. To remove fat, we’ve already explained what to do above. To remove excess water, drink more water, like a lot. I target 2 gallons per day minimum. Get out there and make some changes that only you can do! Thanks and you can always find me on Instagram @darrinjhills Endorsers used products in conjunction with diet and exercise and may have been compensated for their appearance. Endorser's results are not typical. The articles featured herein are for informational purposes only and should not be construed as medical advice. Specific medical advice should only be obtained from a licensed health care professional. No liability is assumed by ProSource for any information herein.
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4 Moves for a Massive Chest
Faking a straight on, one dimensional selfie on Facebook is easy, but real life is three dimensional and eventually someone will see you from the side. The chest is a very noticeable body part; a well-developed chest commands respect, shows strength and screams masculine virility. If your chest isn't getting deeper, wider, and fuller, then it's time to take some advice from a guy not known for his bodybuilding wisdom. Albert Einstein defined insanity as doing the same thing over and over and expecting a different result. Here at ProSource we are after one thing: results. Let's look at some highly effective, under-utilized exercises in building a massive chest. Plyometric Push-Ups Bodyweight movements are mentioned rarely in bodybuilding publications and literally never outside the context of a high-rep burnout. Plyometric push-ups will be performed as a warm-up before hitting the heavy pig iron. This serves a couple of purposes: to recruit High Threshold Motor Units and increase neural drive to the muscles. In lay terms, we are going to recruit large muscle fibers and wake up the central nervous system (CNS). Neuromuscular Facilitation, not fatigue, is our objective; that's why the reps are low. Perform this exercise for 3 sets of 3 to 6 reps with 1 to 2 minute rest interval between sets. Performance Get in a push-up position on the ground Hands spaced at bench press grip width Do a push-up and explode in to the air as high possible, land and repeat in rapid-fire style Do not exceed 8 reps Board Press To get big you have to go heavy! Because the range of motion is reduced with board presses, we can handle heavier weights contrasted to a conventional bench press. Full range of motion is generally the rule of thumb, but partials need to play a role for maximal muscular development and strength. By handling overloads in board presses, it will remove some of the shock from full-range-of-motion movements. We will do 3 sets of 3 reps as heavy as possible and finish with a set of 15 reps. Rest 2-3 minutes between sets. Performance Have a competent spotter hold two 2 x 4 boards on chest Un-rack the barbell at arms extension over your boards Grab the bar with your strongest bench press grip width Keep your upper back tight Make sure your feet are flat throughout the entire movement Lower the barbell under control to boards; pause for 1 second Forcefully push the bar back to arms extension Smith Machine Overload Bench Press I have some ocean-front property in Arizona if you think you are going to maximally develop a huge chest without any eccentric overload work! Heavy negatives induce greater muscle damage than any other type of contraction. Up to 60% percent more weight can be handled on an eccentric contraction contrasted to a concentric contraction. Eccentrics allow us to do more work longer and work past failure on the positive portion of a set. Furthermore, intense eccentric movements force muscle fibers and surrounding satellite cells to fuse, resulting in muscle fiber growth. Assuming you have two competent spotters, it's tough to beat the eccentric overload bench press for a safe, effective eccentric emphasis exercise. Do 3 sets of 5 reps, rest 2-3 minutes between sets. Performance Lie flat on a bench placed under a Smith Machine (the bar should be directly above your chest) Load the bar with 10%–25% extra weight on the outside of the bar sleeves Lower the weight to your chest At chest level, have a partner on each side pull the extra weight off the bar Forcefully press the weight back to starting position Then have the partners add the weight back to the bar Repeat for necessary reps Here it is in Action Chain Flyes Flyes are a great chest exercise, but they may fall on the risk side of the risk-to-benefit ratio for those with shoulder problems (due to the excessive strain in the stretched position). Thus, many lifters in this situation often opt to only train with cables. But chain flyes are a game changer! Chain flyes are performed by attaching the handles you use to perform cable cross overs to chains. You are still able to get some of the stretch (lacking in cables) that you feel with dumbbells. Yet, as your arms abduct to the fully stretched position, the chains unload on the floor. This removes much of the strain from the shoulders. As you adduct, or squeeze your arms back together, the chains start to lift off the floor again, giving you the peak contraction advantage of the cables. Even with 100% healthy shoulders, chain flyes require you to produce more force where you are strongest -- providing an extreme overload. Select a weight you are capable of doing 12 reps with. Do 10 reps, rest 40 seconds, then attempt 10 reps again; if you are unable to do 10 reps, do nine, if you can't do 9, do 8, if you can't do 8, do 7, do this all the way down to one. If the set is less than 10 reps go to failure; rest 40 seconds after each set. Perform this for a total of 10 reps; this should be brutal. Performance Attach a single-handle attachment with a carabineer to a chair Lie flat on a bench Lift the handles with chain above your chest with arms in a slightly bent position (your arms never straighten out throughout the entire movement) Lower to the side until your chest muscles are stretched Bring the handles together in a giant, bear hugging-like motion Hold the handles together at the top for a brief moment Return to starting position Supplementation Suggestions More muscle damage means more time to recover. I highly recommend ProSource's Mega BCAA from anecdotal experience and validated in scientific literature. When you're going harder and longer, some ProSource Beta Alanine will help you postpone fatigue as well. Final Thoughts If your chest hasn't grown since the second Bush administration, what do you have to lose? Give these unconventional movements a try and you can expect some unconventionally great gains.
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11 Core Exercises for People Who Hate Crunches, Sit-Ups and Planks
Is there anything more depressing than heading into the gym on core workout day? You've got forty-five minutes to an hour of crunches, sit-ups and planks in several variations to look forward to, and you won't even get to look good doing it. (Trust us, nobody looks good in that ridiculous vertical crunch machine, hunched over, red-faced, with your hands grasping those handles over your head.)And here's the thing. All those bicycle crunches, hanging sit-ups, and time spent in the side lateral machine aren't even all that good for you. (Planks might have some utility, but further down, we'll have an alternative for that too.)Researchers have determined that it would take about 250,000 crunches to burn one pound of body fat. Crunches also tend to activate limited muscle groups (abs, obliques) while elevating neck and lower back compression and increasing the risk of injury. Those lateral twist machines are also an injury waiting to happen. Sit-ups have lost so much credibility that trainers don't even mention them anymore. Some people hate core day so much, they refuse to even do one. (ProSource's own fitness guru, Darrin Hills comes to mind.)So. What to do? Well, the good news is, if you're pursuing a well-rounded regimen of weekly weight training that incorporates free weights and compound movements, you're already doing core work. Likewise, any kind of bodyweight bearing exercise or training that requires and improves balance and coordination. Think of it as a stealth core workout hidden within your normal regimen.Can you get six-pack abs without ever doing a plank again? Maybe that's a stretch, but you can work your abs in plenty of alternative ways. And defined abs actually have more to do with losing excess fat and water-weight anyway. For our purposes here, we're talking about building core strength and flexibility. Let's talk about core exercise alternatives and how you can make them work for you.SquatsYeah, yeah, we know. We're offering to take away the drudgery of Core Day, and offering you Leg Day. But squats are the gift that keeps giving: a fantastic compound exercise that primarily targets your lower body, including your quadriceps, hamstrings, and glutes. If you're doing them correctly, you're powerfully engaging your core muscles, especially your lower back and abdominal muscles. To maximize the engagement of your core, focus on maintaining a tight and upright posture throughout the movement.DeadliftsHere again, you were doing core work all along. Deadlifts are another excellent compound exercise that primarily works your posterior chain, including your hamstrings, glutes, and lower back. When performing deadlifts correctly, you automatically engage your core muscles to stabilize your spine and maintain proper form. Keep a neutral spine throughout the movement to protect your lower back. Oh, and enjoy that clang and crash of weights hitting the floor, something you'll never enjoy doing crunches. LungesHere's a great core alternative that also eliminates the need for two of our least favorite machines: the leg curl machine and the leg extension machine. Lunges are great for targeting your lower body, specifically your quadriceps, hamstrings, and glutes. To engage your core during lunges, focus on maintaining your balance and stability by keeping your abdominal muscles tight and your torso upright. You can perform walking lunges or stationary lunges, depending on your preference and space availability.Push-UpsThe Big Daddy of bodyweight-bearing exercises. While push-ups are a classic exercise for targeting chest, shoulders, and triceps, they also nurture your core. Think of them as planks before your grandpa knew what a plank was. While performing push-ups, your core muscles work to stabilize your body, especially your lower back and abdominals. To engage your core effectively, focus on maintaining a straight line from your head to your heels, avoiding sagging or raising your hips. Need more of a challenge? Ramp up balance difficulty by alternating one-arm push-ups. Or try vertical pushups in a doorway.Renegade RowsOr take the push-up to an entirely new level with the renegade row. Renegade rows are a compound exercise that combines elements of both push-ups and rowing. This exercise targets your chest, back, shoulders, and arms while also engaging your core muscles for stability. Start in a push-up position with a dumbbell in each hand, then alternate rowing one dumbbell at a time, keeping your hips and shoulders squared and stable. Balance and bodyweight bearing equals a sturdy core.Kettlebell SwingsIt pains us every time we walk into a gym and see a full rack of kettlebells neglected in a far-off corner. Kettlebells are the world's most versatile free weights. You can use them to target specific muscle groups and you can also execute total-body movements that emphasize balance, stability and your core. Kettlebell swings, specifically, are a powerful exercise that targets your posterior chain, including your glutes, hamstrings, and lower back. The explosive hip thrust motion in kettlebell swings engages your core muscles to stabilize your spine and maintain control throughout the movement. The better you get at it, the heavier the bell you use. Standing Bicep CurlsWe kid you not. The ultimate gym flex is also good for your core, if you're doing them right. The key is to emphasize proper form over using too-ambitious of a weight. If you're swinging your back even an inch or so, or using momentum to complete the movement, you're cheating yourself. Get a lighter weight and start over. Keep your back straight; execute both the concentric (curl) movement and the eccentric (extension) movement slow and steady. Dumbbells or curl bar -- take your pick and build both arm and core strength.Step-UpsTime to think outside the box by getting out the box. Step-ups are a simple yet effective exercise that primarily targets your quadriceps, hamstrings, and glutes. By incorporating a step or box, you can increase the range of motion and engage your core muscles for stability. Step onto the elevated surface with one foot at a time, then step back down. Focus on maintaining proper posture and engaging your core throughout the exercise. Mountain ClimbersThe key here is to not let your body form a tent. If your butt is in the air, you're transitioning your bodyweight stability efforts away from your core and toward your knees and wrists. Not good. Done correctly, mountain climbers are a dynamic exercise that targets multiple muscle groups, including your core, shoulders, and legs. Start in a push-up position and bring one knee toward your chest, then alternate quickly as if you're running in place. Engage your core by keeping your hips stable and maintaining a neutral spine throughout the movement.Medicine Ball ExercisesLike kettlebells, another piece of old-school gym equipment that is sadly under-used. The medicine ball, typically eight to fifteen pounds, is an incredibly versatile thing. Incorporate it into some of the movements cited above, like mountain climbers or lunges. Do squat jumps by simply holding one in your hands before you, doing a deep knee bend and springing up out of it. Do Russian twists or reclining side-to-side passes. Do pistol squats in which you balance on one leg, dip while flexing your free leg out with the medicine ball held out before you. Or do one of our favorites -- the kneeling medicine ball slam. Get into a lunge position, hold the medicine ball over your head, then SLAM it to the ground on the side of your high leg. Now switch. Enormously satisfying!Yoga TrainingIf you think yoga is plank exercises with a side order of mysticism, you don't know yoga. Yoga poses are ideal for enhancing balance, flexibility and stability, which are key to strengthening your core. Each movement (or asana) requires the activation and engagement of a range of muscles in the body, including the muscles which make up the core – the abdominals, lower back, hips, and glutes. Holding and transitioning between different asanas will help you enhance core strength while also building a stronger mind-body connection. The argument for yoga is simple: Why endure core training in lonely misery when you can exercise your core in a context of positive mindfulness in the company of others? Get out your yoga mat and join in!The articles featured herein are for informational purposes only and should not be construed as medical advice. Specific medical advice should only be obtained from a licensed health care professional. No liability is assumed by ProSource for any information herein.
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Meta-Analysis: Omega-3 Supplementation Reduces Markers of Inflammation and Muscle Damage Post-Exercise, Improving Recovery
If you take your training seriously, then you've undoubtedly encountered the philosophy of "No Pain, No Gain." The idea is that you're not going to make any progress toward your physique and performance goals unless you push yourself to your limits and then some small stretch beyond them. This philosophy can also be brought to bear at the cellular level, in the notion that you have to break down some muscle tissue in order to build it back better, bigger and stronger.Like any simple maxim, this philosophy is true up to a point. Hard work has its rewards: if you're just going to coast along at minimal effort, you're never going to get anywhere. However, there is a point at which excessive workload and excessive damage becomes detrimental to your overall progress.Injury is an obvious example. If you push yourself past your breaking point and suffer a severe injury, you're going to have to curtail or suspend entirely your training regimen and you're obviously going to lose ground in pursuit of your fitness goals.Slowed, inefficient or incomplete recovery from exercise can also undermine your progress toward muscle size and strength gains. When you engage in strenuous resistance exercise, you damage muscle cells and inflammation occurs as your body directs increased blood flow to muscle tissue to replenish oxygen, fuel muscles, and clear out waste. Among these waste products generated by muscle stress are creatine kinase (CK), lactate dehydrogenase (LDH), and myoglobin (Mb) concentrations leaked into the bloodstream.These symptoms express themselves in the form of reduced range of motion, decreases in neuromuscular function, and extended periods of swelling, which can impair muscle function and inhibit the potential to engage in high‐intensity exercise on subsequent days. You can ameliorate the counterproductive effects of this exercise-induced muscle damage (EIMD) by simply getting sufficient rest between bouts of exercise, so your body can fully recover. Problems result however if your muscles are recovering too slowly. Insufficiently recovered muscle tissue breaks down further and more swiftly during successive bouts of exercise, and both performance and subsequent growth is impeded.Of course, you can attempt to push through these negative outcomes, but slow or incomplete recovery from high-intensity exercise can create a negative feedback loop in which strength and size gains are undermined by weakened cell function and decreased workload capacity.So what is the solution? Well, you can get even more rest. Or you can incur less EIMD by training less aggressively. Or perhaps, as researchers are finding, you can turn to a powerful nutrient closely linked to anti-inflammatory properties, cell membrane integrity and muscle recovery.Omega-3 Fatty Acids: Super-Versatile Wellness NutrientFish oils rich in Omega-3 fatty acids are something of a wonder nutrient for typical health-conscious individuals and hard-training athletes alike. When untrained people go to the doctor and receive blood test results that suggest their LDL (bad) cholesterol levels are high or their blood pressure is borderline high, they are very likely -- at least in the beginning -- to receive a prescription for a high-quality fish oil supplement high in the fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), that may confer important health benefits.What are these health benefits? Ongoing research suggests that in addition to potentially increasing levels of HDL (good) cholesterol and lowering levels of LDL (bad) cholesterol, Omega-3s may be helpful in regulating blood pressure, reducing plaque build-up in arteries, supporting bone health and improving immune function.Some of these health benefits are still subject to further clinical investigation. Another robust area of clinical investigation involves the interaction between bodily inflammation and Omega-3 supplementation. And here, a recent meta-analysis of numerous studies suggests that hard-training athletes may accrue significant benefits from adding Omega-3s to their supplementation regimen.Meta-Analysis of Omega-3 Studies Highlights Reduction of Exercise-Induced Muscle DamageIn this recent survey of studies (1 Gao Xin), published in the scientific journal Food Science & Nutrition, researchers considered randomized placebo-controlled trials published between 2002 and 2017 in which subjects were supplemented with Omega-3 fish oils or placebo and tested for creatine kinase (CK), lactate dehydrogenase (LDH), and myoglobin (Mb) concentrations, all markers of EIMD and resulting inflammation."The aim of this review," the researchers stated, "was to assess whether Omega-3 consumption affected the response of muscle damage indicators to physical activity followed by the start of a training program. The current meta‐analysis results, conducted on 10 Research Control Trials, displayed beneficial effects of Omega-3 supplementation in reduction in EIMD indicators during exercise protocols of various periods."This included significantly reduced levels of CK, LDH and Mb concentrations in all Omega-3 supplemented subjects, leading the researchers to conclude, "most of these studies suggested Omega-3 consumption attenuates the magnitude of the serum muscle enzymes response to damaging exercise, lower inflammatory response, and less myofibrillar disturbance."Some studies suggested that, since docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are incorporated into phospholipids of muscle cell membrane, Omega-3s may help to improve muscle cells' membrane stability and subsequent lowered release of enzymes. Regardless, the researchers summed up their findings, stating that "outcomes within the current meta‐analysis indicate that Omega-3 supplementation is effective for alleviating EIMD after exercise muscle damage," and advised that "further studies with diverse dosages of Omega-3 and different exercise protocols are required to assess the best dosage and repetition per day for optimized recovery." Superior-Quality Sources of Omega-3s Offer the Best ProtectionHere's where we can offer a little of our own advice: Quality is of the essence. "Best dosage" involves seeking out the absolute highest-quality sourcing of Omega-3s possible. Many low-grade, supermarket-shelf fish oil products from generic manufacturers are rife with alarming levels of contamination and contain very little actual active-ingredient DHA and EPA. ProSource’s own Omega-1250 has long been a quality leader in this category. It is derived from pure deep-sea, cold-water sources that are molecularly distilled and highly purified. Each softgel capsule contains an ultra-potent 750 mg of the highest quality Omega-3 fatty acids, including high amounts of EPA (450 mg) and DHA (300 mg).ProSource has long recognized the critical health and exercise advantages provided by Omega-3s, and our super-premium fish oil supplement reflects that commitment. Reduce excessive muscle damage, shorten recovery, and pave the way to improved performance and greater results with pure, premium-grade Omega-3s. Scientific References1 Gao Xin and Hesam Eshaghi. Effect of omega‐3 fatty acids supplementation on indirect blood markers of exercise‐induced muscle damage: Systematic review and meta‐analysis of randomized controlled trials. Food Sci Nutr. 2021 Nov; 9(11): 6429–6442.Use products as directed with a sensible nutrition and exercise program. Read and follow all product label instructions and warnings thoroughly before use. These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.The articles featured herein are for informational purposes only and should not be construed as medical advice. Specific medical advice should only be obtained from a licensed health care professional. No liability is assumed by ProSource for any information herein.
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Research Update: Whey Protein Supplementation Linked to Enhanced Muscle Mass and Function in 4-Week Clinical Study
An overwhelming amount of scientific research evidence suggests that increasing dietary whey protein intake, when combined with a regimen of regular resistance exercise, will facilitate positive physiological outcomes including enhanced muscle mass and strength. The additional protein in the form of high biological value (BV) whey protein improves body composition and function even when traditional whole food sources of protein (beef, eggs, chicken, etc) are already present in the diet.Yeah, yeah, we know: Spoiler alert. But you may be surprised at just how effectively whey protein intake can increase mass and performance, and how quickly you can expect to see results. One recent study, conducted in South Korea and published in the scientific journal Nutrients in February of 2023, explored the relationship between whey protein supplementation and augmentation of muscle mass and function. It also had some pretty interesting test controls in place. Its time frame? Just four weeks.A Whey Protein Study With Unique ControlsIn the randomized, double-blind, placebo-controlled study (Chae-Been Kim 1), researchers were seeking to investigate the effect of whey protein supplementation under dietary control on improvements in muscle mass and function following resistance exercise training. Thirty-two healthy men in their 20s and 30s were randomly assigned to either a whey protein supplementation group taking whey protein isolate or a placebo group. (The whey protein supplement and placebo were formulated in chocolate-flavored powder form, with one pack of whey protein powder supplement containing 20 g of whey protein isolate, 8 g of carbohydrate, and 6.4 g of dietary fiber, while one pack of placebo contained 25 g of carbohydrate instead of protein.)Both groups underwent resistance exercise training for 4 weeks. All participants performed resistance exercise at 60%–70% of 1-repetition maximum (RM) for 60 minutes per day, 6 days per week. For dietary control, each participant was given 3 meals per day corresponding to the estimated daily energy intake calculated by the individual amount of exercise and resting metabolic rate for the entire period of the study. Body composition and isokinetic muscular function were measured before and after the intervention.The structure of this study is important because few studies have investigated the effects of whey protein supplementation under dietary control. In typical studies, the subjects' diet is determined via a diet log or questionnaire, without strict supervision, and the longer the study period, the more inaccurate the study participants' records can become. Here, that variable has been removed by controlling the participants' diet. All participants were provided 3 pre-packed meals per day, each containing a ratio of 10% protein, 30% fat, and 60% carbohydrates based on the individual’s calculated daily caloric intake. Compelling Results in Just 4 WeeksOnce the intervention period was concluded, the subjects' body composition was measured via bioelectrical impedance analyzer and muscular strength and endurance were measured using an isokinetic dynamometer. The results they found should be of great interest to anyone seeking to enhance physique and performance. "After four weeks of resistance exercise, the change in muscle mass was significantly different between the two groups," the researchers stated. "The whey protein group showed significantly increased muscle mass, whereas the placebo control group did not. Although the increase in muscle mass was relatively small, considering that body weight was also significantly decreased, this increase in muscle mass could be meaningful. These results suggest that whey protein supplementation has an additional effect on resistance exercise-induced increases in muscle mass."The researchers also reached similarly encouraging conclusions about whey protein's effect on muscular function. "After 4 weeks of resistance exercise ... the whey protein group showed significantly increased strength of both the dominant and non-dominant knees and shoulders, whereas the placebo control group did not," they stated. "Similar to the results for muscular strength, there were also significant differences between the two groups in selective muscular endurance of the knee and shoulder. The whey protein group showed significantly increased endurance of the dominant knee and shoulder, whereas the endurance of the placebo control group did not change."The researchers concluded, "The results of this study indicate that whey protein supplementation promotes muscle mass increase and selective increases in muscular strength and endurance from resistance exercise. This suggests that whey protein supplementation is practically effective independently of the normal diet."These developments come as welcome validation to those in the sports nutrition community who have long championed superior-quality whey protein formulations as valuable complements to a healthy and balanced dietary regimen. More (and better) protein is your pathway to enhanced physique and performance. Advanced Protein Science for Enhanced ResultsHere is where we emphasize the importance of "better protein." The protein marketplace has been in a state of upheaval for at least ten years now, as raw material demand has escalated dramatically and manufacturing capacity has remained static or even declined. Post-COVID supply chain issues have only made the situation worse.Not surprisingly, many less-than-scrupulous manufacturers have taken to cutting corners on everything from ingredient quality to the actual amount of real protein found in each container. Cheap whey concentrates, inert fillers, and deceptive protein-spiking methods are once again in the ascendant. Some of these lesser proteins, nutritionally speaking, are little better than the placebo controls in the study cited above when it comes to building new muscle mass or enhancing training.In trying times like this, a savvy consumer is well advised to stick with manufacturers who have a long history of setting very high standards for ingredient quality and manufacturing protocols -- and sticking to them.ProSource's own NytroWhey Ultra Elite has been helping serious athletes achieve their training and physique goals for almost two decades now. Our flagship protein formula is famous for its unsurpassed matrix of protein technologies designed to exponentially increase protein synthesis, support recovery, and drive significant growth.The ultra-premium-grade, cold-processed CFM whey protein isolate in NytroWhey Ultra Elite is loaded with critical growth catalysts primed for rapid-action muscle support. For even faster uptake, advanced whey protein hydrolysates yield extremely low-molecular-weight peptides for super-swift absorption into muscle tissue. NytroWhey Ultra Elite also contains a state-of-the-art leucine peptide technology designed to transport leucine to muscle tissue more efficiently, increasing muscle power and work output.Because ProSource is committed to improving even its best products on an ongoing basis, NytroWhey Ultra Elite has been subtly modified to make it even more ideal for fitness-conscious people intent on eating clean and eating well. Several adjustments to NytroWhey Ultra Elite's nutritional profile have made it simpler, more natural, more digestible and more bioavailable. The last traces of gluten and soy have been removed, fiber content has been reduced and healthy fats sourced from sunflower oil have been added. NytroWhey Ultra Elite has been the industry leader in purity, potency and power since the day it first appeared; now its superiority is beyond question.As the latest scientific research continues to highlight the importance of whey protein supplementation for hard-training athletes, ProSource's NytroWhey Ultra Elite continues to be their #1 option for real physique and performance results.Scientific Reference1 Chae-Been Kim, Jong-Hoon Park, Hyoung-Su Park, Hye-Jin Kim and Jung-Jun Park. Effects of Whey Protein Supplement on 4-Week Resistance Exercise-Induced Improvements in Muscle Mass and Isokinetic Muscular Function under Dietary Control. Nutrients 2023, 15(4), 1003. Published: 16 February 2023.Use products as directed with a sensible nutrition and exercise program. Read and follow all product label instructions and warnings thoroughly before use. These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.The articles featured herein are for informational purposes only and should not be construed as medical advice. Specific medical advice should only be obtained from a licensed health care professional. No liability is assumed by ProSource for any information herein.
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Are Low Testosterone Levels Making You Fat?
Americans are getting heavier. It's a national epidemic. We all know that. Today, about 65% of adults in the United States are overweight or obese.When asked to consider the causes for this state of affairs, medical professionals trot out all the usual suspects: Americans don't get enough exercise; they eat too much junk food; they don't make healthy choices.And while that may be true for many people, it may not be true for you. In fact, it may be a little frustrating to hear. There are plenty of men out there who are hitting the gym regularly, eating a varied and healthy diet, and they're still carrying extra belly weight and are firmly entrenched in the "overweight" column of the BMI scale.If you're one of these frustrated men, you should know that there are other mitigating factors that can contribute to retaining stubborn excess body fat. Too much stress, lack of proper rest, nutrient deficiencies, even over-training or too much steady-state cardio exercise. Another factor could be low testosterone levels.Before you say that you're too young, too vital, too good-looking to have that problem, you should know that low testosterone levels are more common than you may think, even among younger men.In a recent study presented at the 2020 American Urological Association Virtual Experience (1 Patel), researchers used data from the National Health and Nutrition Examination Surveys (NHANES) from 1999 to 2016 to analyze serum testosterone level changes over time in 4,045 young adult males (defined as age 15-39).After controlling for variables -- including year of study, age, race, BMI, comorbidity status, alcohol and smoking use, and level of physical activity -- total testosterone was found to be lower among younger male subjects in the later (2011-2016) versus earlier (1999-2000) cycles. In fact, mean total testosterone decreased from 1999-2000 (605.39 ng/dL), 2003-2004 (567.44 ng/dL), 2011-2012 (424.96 ng/dL), 2013-2014 (431.76 ng/dL), and 2015-2016 (451.22 ng/dL).It should be noted that measurements of 300 ng/dL or lower mark the threshold at which physicians may offer a diagnosis of clinically low testosterone levels and may suggest treatment (of which testosterone replacement therapy is one). Still, however, the results of this study show a substantial decrease in testosterone levels in ostensibly young men.The researchers then went further, digging deeper into the data, and noted that elevated BMI was associated with reduced total testosterone levels in test subjects, with the mean BMI increasing from 25.83 in 1999-2000, to 27.96 in 2015-2016. They concluded that even men with a normal BMI (18.5-24.9) had declining total testosterone levels during the same time frames.These are sobering conclusions. But what of this relationship between low testosterone levels and elevated BMI? Do low testosterone levels cause increased excess body fat retention? Or does excess body fat undermine testosterone levels?The truth is, it works both ways. The two factors can, in fact, form a vicious cycle in which each symptom exacerbates the other. Testosterone plays a crucial role in maintaining muscle mass, which burns body fat as fuel. Testosterone also plays a role in supporting efficient metabolism and thus, better body composition. So lower testosterone levels correlate to increased body fat.On the other hand, having excess weight, especially in the form of belly fat, can boost the activity of an enzyme that converts testosterone into estrogen, which in high levels, is linked to obesity in men.What to Do If You Think You Have Low T LevelsFirst of all, let us state emphatically that no physician anywhere is going to prescribe Testosterone Replacement Therapy (TRT) as a weight loss treatment. Nor should they. While generally safe, TRT products carry a packaging warning stating that they may increase the risk of cardiovascular disease, including strokes and heart attacks. These treatments are also, by their very nature, temporary. The effect lasts only as long as the therapy continues.Having said that, you should by all means schedule an appointment with your doctor to have your testosterone levels checked. Two measurements (usually taken in the morning when T levels are peaking) below 300 ng/dL may result in a diagnosis of chronically low testosterone levels. In which case, TRT may be for you. That's up to you and your doctor to decide.Natural Ways to Support Male Testosterone ProductionBut what if your testosterone levels are low, but not low enough to merit pharmaceutical intervention? Here you are, probably suffering from one or more of the typical symptoms of low T levels -- low energy, slow metabolism, reduced sex drive, reduced response to resistance exercise. And you've still got this nagging and persistent roll of belly fat. What then?In that case you should know that you have safe, all-natural approaches to supporting and maintaining testosterone levels at your disposal. Many of them are simple, common-sense measures that can make a significant change in your T levels and in your overall health and well-being.Simply training correctly can have a positive effect on T levels. High-volume workouts that emphasize heavy compound moves (squats, deadlifts, bench presses) can facilitate testosterone production increase. Beware over-training that places your body under more stress than it can handle. This will send levels of cortisol soaring, which in turn will depress your testosterone production. And keep the steady-state cardio to a minimum. A well-planned training program that prioritizes volume, brevity, adequate work-to-rest periods and recovery time will help elevate and maintain testosterone levels.Dietary fats have also been linked to healthy levels of testosterone in males. A study published in the Journal of Clinical Endocrinology and Metabolism reported that a diet with fat content exceeding 100 g per day resulted in increased free testosterone in healthy male subjects. When subjects were put on a low fat diet (<20 g of fat per day), the authors reported that blood cholesterol levels (which are used to produce testosterone) decreased (2 Reed).You may also want to consider a Vitamin D supplement, particularly in the winter months when exposure to sunlight (the body's principle means of producing Vitamin D) is in short supply. In a 2010 study published in the journal Hormone and Metabolic Research, healthy male subjects given 3332 iu of Vitamin D3 for a year ended up having 25.2% higher T-levels when compared to placebo (3 Pilz).You also need to address some of the lifestyle factors that may be undermining your T levels. We know you're not spending your days eating bags of potato chips in front of the TV. But are you getting enough rest? Are you avoiding unnecessary stress? You should be shooting for eight or nine hours of quality sleep per night, establishing consistent turn-in and wake-up times, and avoiding stimulants starting several hours before bedtime. Daily chronic stress tends to elevate cortisol, which negatively impacts free testosterone levels and health. Learn to effectively manage your time and look to other stress-reducing options like meditation or hiking. Consider a Natural Testosterone-Boosting SupplementIf you've ever seen products in this category before and been a little skeptical, we can't blame you. Wherever there's a discipline of scientific research and development that offers dramatic benefits to an especially large demographic (in this case men looking to maintain their youthful vitality and well-being) there will be less-than-scrupulous marketers looking to take advantage.You should know, however, that the latest breakthroughs in this area of supplement science have been genuinely exciting. In particular, there has been an amazing amount of scientific progress in recent years regarding the efficacy of protodioscin-rich botanical extracts derived from the herb Tribulus terrestris. Indeed, new evidence suggests that these extracts, when subjected to new and advanced methods of processing, can have positive effects on testosterone production in males.In one of several recent studies, published in the journal Andrologia in 2016, 65 men (aged 18-65) with no hormonal issues took an herbal extract containing 112 mg of protodioscin daily for 12 weeks. It was concluded that taking the protodioscin-rich extract led to an increase in blood testosterone levels, which coincided with decreased body fat percentage, and increases in lean mass (4 Salgado).The Product Research Team here at ProSource has long been among the industry leaders in this highly specialized area of research and product development. This groundbreaking scientific research effort, conducted over decades, forms the foundation of AndroTest, the first true clinical-grade natural testosterone support supplement for men.The key active ingredient in AndroTest is derived via a rigorous and highly complex multiple-extraction process under the most stringent protocols utilizing state-of-the-art laboratory procedures. This meticulous process, which entails up to twenty different extractions, results in a Tribulus extract standardized to contain an unprecedented 40% to 48% protodioscin, which is up to 40 times more potent than existing Tribulus-based products.What about results, you say? Well, in a 4-week, randomized, placebo-controlled, double-blind, product-specific study, subjects using AndroTest experienced statistically significant increases in total testosterone levels, averaging 59.88% over baseline, with some subjects showing total increases as high as 275% over baseline. Subjects also experienced major increases in free testosterone, averaging 59.75% over baseline, with some subjects reaching up to 218% over baseline. Results of this kind are truly unprecedented for products of this kind. Of course, AndroTest is just one of several natural methods of supporting T levels. The key is recognizing how crucial the all-important male hormone testosterone is to so many markers of health and well-being (including losing excess body fat) and prioritizing the lifestyle strategies that will peak them peaking as the years go by.Scientific References1. Patel P, Fantus R, Lokeshwar S, et al. Trends in Serum Testosterone Levels Among Adolescent and Young Adults Men in the United States. Presented at: 2020 AUA Virtual Experience; May 15, 2020. Abstract MP78-01.2 Reed MJ, Cheng RW, Simmonds M, Richmond W, James VH. Dietary lipids: an additional regulator of plasma levels of sex hormone binding globulin. J Clin Endocrinol Metab. 1987 May;64(5):1083-5. 3 S Pilz, S Frisch, H Koertke, J Kuhn, J Dreier, B Obermayer-Pietsch, E Wehr, A Zittermann. Effect of vitamin D supplementation on testosterone levels in men. Horm Metab Res. 2011 Mar;43(3):223-5.4 Salgado RM, Marques-Silva MH, Gonçalves E, Mathias AC, Aguiar JG, Wolff P. Effect of oral administration of Tribulus terrestris extract on semen quality and body fat index of infertile men. Andrologia. 2016 Jul 12. Use AndroTest as directed. Read all product label instructions and warnings thoroughly before use. A 4-week study of healthy males showed a 59.75% average increase in free testosterone compared to baseline and 59.88% average increase in total testosterone compared to baseline. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.The articles featured herein are for informational purposes only and should not be construed as medical advice. Specific medical advice should only be obtained from a licensed health care professional. No liability is assumed by ProSource for any information herein.
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