There are a few things that need to happen in order to produce muscle growth. You need to use significant load when lifting weights Enough time under tension to create structural damage to the muscle tissue Enough stimuli to up-regulate anabolic hormones and increase protein synthesis Proper recovery and workout nutrition Many people often think that if they lift as heavy as possible, or use as much volume (sets and reps) as possible they will […]
There are a few things that need to happen in order to produce muscle growth. You need to use significant load when lifting weights Enough time under tension to create structural damage to the muscle tissue Enough stimuli to up-regulate anabolic hormones and increase protein synthesis Proper recovery and workout nutrition Many people often think that if they lift as heavy as possible, or use as much volume (sets and reps) as possible they will […]
There are a few things that need to happen in order to produce muscle growth. You need to use significant load when lifting weights Enough time under tension to create structural damage to the muscle tissue Enough stimuli to up-regulate anabolic hormones and increase protein synthesis Proper recovery and workout nutrition Workout #1 When I think of athletes with huge quads, I think of Olympic lifters. They perform a ton of fronts, heavy. So […]
During the last several years, the loaded carry (most notable the farmers carry) has exploded on the scene. Everyone from bodybuilders to Cross fitters has started to include various loaded carries into their routines and for a good reason. A loaded carry is where an athlete picks up and carries a heavy object and walks with it for an extended period of time or distance. This can be done with various objects, such as dumbbells, […]
The longer that I am in the lifting game, the more I look to be more efficient with my workouts. In a perfect world, I would write programs for my clients and myself that would include the following: Soft tissue works with various foam rollers and massage balls Corrective exercises to improve any dysfunctions Mobility work Stretching Groundwork (rolling, crawling, Get-ups, etc.) Nervous system development/power work (med ball throws and plyos) Strength training Conditioning/cardiovascular work […]
The best way to build muscle is to perform full-body strength training sessions frequently throughout the week. The combo of lower and upper-body movement that involves multiple muscle groups done in a circuit fashion stimulates anabolic hormones and protein synthesis which are two of the major players at stimulating muscle growth. Performing multiple full-body strength routines must be done correctly in order to produce results. Hitting each muscle group 3 to 4 days per week […]
Power training is a vital piece of the functional training puzzle for both competitive athletes & general population clients. Progressive exposure to high-velocity movements trains the nervous system to recruit high-threshold motor units, reflexively stabilize joints and develop the local tissue resiliency necessary to withstand the demands of high-velocity sports, making it a valuable tool for both performance enhancement and injury reduction. Throwing low/moderate weight medicine balls with intent and at high velocity promotes the […]
In 2017, I wrote a Complete Programming Guide For Small Group and Large Group Personal Training Since then, there has been over 100 of our intern at State of Fitness that have read the manual. Each semester, our interns are required to turn in a detailed summary of what they learned from the manual. One of our amazing interns, Maryam Abbasi, has written a fantastic summary I wanted to share. You can click io the […]
Real Workouts. Real Eating. Real life.
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It is no secret that we all need to eat more vegetables and fruit. Eating plants, such as spinach, broccoli, blueberries and carrots are something that all dieticians, sports nutritionists and health advocates can agree on. They provide phytochemicals, vitamins, mineral and fiber that are critical to overall health.
But how can they help fat loss? Let’s take a look.
Veggies and Oxidative Stress 
The vitamins & minerals in vegetables are exceptionally bioavailable (our bodies are DESIGNED to digest and utilize them…”it’s not what you eat, it’s what you absorb.”). Digestion plays a critical role in the fat loss and health game. Fruits and vegetables help improve digestion, and set the tone for fat loss enzymes to be released.
The phytochemicals in vegetables are powerful anti-oxidants. That means they inhibit the oxidation of other molecules. When oxidation occurs inside your body, free radicals are produced inside your cells. These can be very destructive to your body. If you have too much oxidative stress, your hormones suffer. Hormones play a critical role in the fat loss process. In short, eating lots of veggies and berries helps your body get rid of these nasty oxygen molecules that can inhibit fat loss and cause health issues.
Vegetables suppress cancer development, protect our cell’s DNA and stimulate enzymes that help our body fight disease. If you are unhealthy, your body has a much tougher time with fat loss. By eating high quality whole foods, you set yourself up for a prime environment to lose fat and feel great. If your body is healthy, it is most likely that the fat burning process will occur much easier.
Veggies and pH Levels
Veggies do an impressive job of balancing the body’s pH. Your body’s pH level means that you are acidic or alkaline. By having a lot of stress in your life, mental or physical (think cortisol hormone), you hinder your body’s ability to lose fat. You want your body to be as alkaline as possible. If you are acidic, you leach valuable minerals from the body. If you lack minerals, you will cause nasty things, such as bone loss, reduce muscle contractions and reduce your immune system. Get alkaline, so your body can feel at balance.
Veggies and berries have a strong and positive influence on our hormones – which means they help you get lean and strong. Cruciferous veggies, such as broccoli contain Indole-3 Carbinols, which help rid the body of estrogen and help balance your hormones. Raspberries and blackberries contain ellagic acid. This is an important phytochemical that has anti-estrogenic, anti-cancer and anti-inflammatory effects that can also help reduce cortisol.
The last BIG benefit that veggies and berries have is that they provide a ton of nutrients with minimal calories. You can get away with eating an unlimited amount of non-starchy veggies when you are trying to lose fat. They help curb hunger and balance out your meals. You cannot eat an unlimited amount of berries, since they do contain more calories from sugar than veggies. But you can eat a good 6-10oz. without hindering fat loss. Veggies and berries are also high in fiber, which helps improve digestion and curb your appetitive.
Quick Veggie and Berry Boosts 
Here are a couple examples of ways that you can get in some veggies and berries fast.
Veggie Juice
Berry and Green Blast
There are many other ways you could make a veggie and berry drink so have fun with it and find what works for you. The goal is to find a daily boost that you can fit in each day.
In Health,
JG
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