The first fuel that your body breaks down for energy is carbohydrates. After a meal, your body is in the “fed” state and preferentially breaks down carbohydrates since they are easily accessible and turned into energy. After your body has used up the carbohydrates from a meal or snack, your cells begin to break down glucose stored in your muscles and liver known as glycogen. Glycogen stores vary in each person, but are typically depleted within 24 hours, meaning your body has to begin breaking down other compounds for energy.
Fat Preferentially Metabolized
When glucose and glycogen are not available, your body preferentially breaks down fatty compounds known as triacylglycerols which are present in adipose or fat tissue. Because fat is a high-energy source with nine calories per gram, fat provides an efficient fuel source. Additionally, your body metabolically prefers to preserve lean body mass and, when possible, breaks down fat stores for fuel as much as possible. Only when your fat stores are extremely low or depleted does your body have to then break down protein.
When glucose and fat stores are depleted, your body will then turn to muscle to break down into individual amino acids for energy. Unlike carbohydrates and fat, your body does not store amino acids, which is why muscle breakdown is the only way to release amino acids for fuel. In typical conditions where you are eating on a regular basis, your body will not use muscle for energy. Typically, protein is used for fuel only in a starvation state. Because you need muscle tissue to survive and move, the natural tendency of metabolism is to spare muscle tissue and break down carbohydrates and fat first.
Blueberries are a superfood that you can enjoy anytime. They are one of the highest antioxidant-containing fruits in the world, and you can eat them raw, in smoothies or in yogurt. Studies have shown that eating blueberries after a workout can help your muscles recover much quicker because antioxidants help promote healing. Blueberries are also packed with vitamin K, vitamin C and fiber.
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Most running shoes are shock-absorbers with air or gel-filling. Their soles compress to absorb impact forces when you run. This can be helpful for running, but not for Deadlifting. Running shoes will compress when you Deadlift. And they’ll compress differently on every rep. You can’t control or predict where the bar goes. Your form is inconsistent which increases the risk of injury. Test the difference by taking your running shoes off and Deadlifting a set barefoot. You’ll instantly have better bar control because you removed the compressible sole between your feet and the floor. You’ll have better Deadlift form because the bar moves the same way on each rep. Better form increases the effectiveness of the movement. It increases your Deadlift while decreasing the risk of lower back injury. The best shoes for Deadlifts have soles that don’t compress under the weight. Hard soles that behave the same way on each rep so you control where the bar goes. Flat soles that put you close to the floor to decrease the distance you pull the bar to lockout. Soles with great traction so your feet don’t slip. To solve this problem get your hands on a pair of Olympic Weight Lifting Shoes.
Manipulations in your nutrient intake are the main factor in getting cut up, and how you do it doesn’t matter. If your daily caloric expenditure exceeds your daily caloric intake on a consistent basis, you will lose fat and get more cut.
Aerobic exercise is generally meant to improve cardiovascular efficiency, but if you do it long enough, you will burn up calories and in the long run drop the fat. However, weightlifting can do the same thing, only better. Studies have shown that the body burns far more efficiently if exercise is performed at a moderate pace for periods longer than 20 minutes. (It generally takes that long for the glucose in the bloodstream to be ‘burned up’, causing the body to dip into glycogen reserves for its energy) Once the glycogen reserves are used up, the body must metabolize fatty acids for energy. That equate to lost bodyfat.
This is one of the most damaging myths that ever reared its ugly head. 95% of the pros will tell you that the biggest bodybuilding mistake they ever made was to over-train–and this happened even when they were taking steroids. Imagine how easy it is for the natural athlete to overtrain! When you train your muscles too often for them to heal, the end-result is zero growth and perhaps even losses. Working out every day, if you’re truly using the proper amount of intensity, will lead to gross overtraining. A body part, worked properly, i.e. worked to complete, total muscular failure that recruited as many muscle fibers as physiologically possible, can take 5-10 days to heal.
To take it a step further, even working a different body part in the next few days might constitute overtraining. If you truly work your quads to absolute fiber-tearing failure, doing another power workout the next day that entails heavy bench-presses or deadlifts is going to, in all probability, inhibit gains. After a serious leg workout, your whole system mobilizes to heal and recover from the blow you’ve dealt it. How, then, can the body be expected to heal from an equally brutal workout the next day? It can’t, at least not without using some drugs to help deal with the catabolic processes going on in your body [and even they’re usually not enough .]
Learn to accept rest as a valuable part of your workout. You should probably spend as many days out of the gym as you do in it.
Core training is a very important aspect of an exercise routine for athletes. When incorporated into a proper workout routine it will help improve neuromuscular control and hopefully reduce injuries. The trunk of the body is considered the core and is comprised of the abdominal muscles, back muscles, pelvic floor muscles and the diaphragm. The core is the basis for all functional movements in sports, and is crucial for everything from cutting, to pivoting, to throwing, etc. Its main purposes are to allow for balance & stability, absorbing force and for the transfer of force/energy to the extremities. The transfer of force/energy affords the athlete the ability to generate additional power with various athletic activities such as a golf swing or a punch.
Incorporating proper technique and core training into a routine will facilitate improved neuromuscular athletic movement patterns which can help with maintaining correct alignment and stability of the spine and pelvis while performing an athletic activity. It will also help the athlete become more efficient with the execution of movements. The strength or weakness of the core will determine the athlete’s ability to move and generate power efficiently while participating in sport. Having good core strength, stability, and efficient dynamic neuromuscular control will facilitate the opportunity for improved sports performance.
This has a practical sporting application for anyone needing to absorb force and generate power from their legs and project it through their upper body, especially in a pushing motion like a lineman in football. Put one person on either side of a large tire with a staggered stance. One person will keep their elbows tucked, drive with their legs, and shove the tire towards the other person. The other person will tuck their arms close to the side of their body and absorb the energy with their core and legs muscles, then redirect the tire back to their partner.