Sunday, June 10, 2012

Fit 148: What Motivates You, Branch Chain Amino Acids Part 1 and Bad ab/Oblique Exercises Part 1

Motivation
Why do so many people quit their fat loss programs? They lose motivation! 
Motivation drives us to action! It's the key to any successful fitness program. When you begin a program, you are excited, and focused to change your body. Unfortunately, it's easy to lose motivation even a couple weeks into your program, unless you have the right Mindset!

It's important to know what motivates YOU! The thoughts and feelings that drive you to action.  Take a few moments to think about this and discover what your motivation focus is! Then you can stay on track by zeroing in on the right thoughts that support your goals!

Here's your homework: Visit the fitgirl usa page on facebook (Facebook.com/fitgirlusa) and write what motivates you! Also, tell me thoughts hold you back from going to the gym or making the right food choices or whatever hold you back from reaching your goal.

Nutrition
Branch Chain Amino Acids (BCAAs)  have been around in the exercise community for many years. BCAAs are promoted as a way to stimulate protein synthesis, provide energy, fat loss, boost immune function,  & reduce delayed onset muscle soreness! Sound too good to be true?  Let's learn more about BCAAs and what they can do for you!
 
Branch Chain Amino Acids are the "Building Blocks"of the body. They are three amino acids (Leucine, Isoleucine, Valine) which are quickly absorbed by muscle tissue and help create a positive nitrogen balance thus promoting muscular growth. Your body gets branched-chain amino acids from proteins found in food. During intense exercise or times of stress, BCAAs are released and signal your body to stop protein syntheses in the muscles. Providing the Branch Chain Amino Acids, especially during those times of stress may have a good affect on this signal and allow protein synthesis to continue onward. This means your muscle recover, rather than be used for energy. BCAAs in fitness are used to prevent fatigue, improve concentration, improve exercise performance and reduce muscle breakdown. Next episode: BCAAs how and when to take and what cofactors are important for best absorption and benefits!


Training
Bad Abdominal and Oblique exercises revisited! Series #2 on this topic! Unfortunately, there are many bad, aka ineffective and potentially dangerous abdominal exercises! Straight leg- double leg raises are the culprit this time! You probably see many people doing this exercise in the gym! Just because an exercise is popular does not mean it is worthwhile or safe!

In the straight leg raise, the prime mover is the Psoas muscle, NOT the abdominals! The movement places unnecessary stress on the lumbar spine, low back discs, and spinal ligaments. This spells disaster for most people as these are the most common areas of injury in or out of the gym.

The solution is a posterior pelvic tilt. The legs can be positioned bent or straight in the air for added challenge.  This position allows your lower back to be pressed against the floor, thus maintaining a safe environment for the lower back and an effective range of motion for the abdominals! Try it next time you work the abs!

Listen to the full episode:
 Fit 148: What Motivates You, Branch Chain Amino Acids Part 1 and Bad ab/Oblique Exercises Part 1

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