Saturday, March 2, 2013

Fit165: Glute Training Part 1, Bed Time Snacks & Helpful Apps

Tips to improve your glute training (part 1), apps for motivation, focus and goal setting, best bed time snacks!

News: There was an error in podcast #162, it should be 21 minutes in length. It has been updated so be sure to get the full episode. I have a new site for All In One Workout dvds with plenty of video clips for you to check out! Find it at http://www.fitnessmakeover.com/video/dvd.  You can order the dvds at Amazon.com while supplies last!

Training
Tips to improve your glute training:
  1. See what ya got, reduce body fat if you must! Just like you can’t see a six-pack abs if they are covered by a layer of fat, you can’t notice the shape of your glutes if your body fat percent is too high.
  2. Avoid overdoing cardio and aerobic exercise. Your Glutes get shape from muscle development, and aerobic training compromises that. If you want the cardio effect or need to drop body fat, use super sets and low rest intervals with your weight training routine.
  3. Use a full range. This is especially true with exercises such as squats, lunges, and step-ups.  You may have to reduce the weight to use a full range of motion but the results are worth it!
  4. Use resistance. Typical body weight exercises such as back extensions and glute-ham raises need resistance to develop the glutes.
  5. Use a variety of training methods and intensities. For example, tempo changes, high reps, low reps, do your best to work all your muscle fibers to their full development. 
Next podcast....Part 2 of Glute Training Tips!

Nutrition
What's the best bed time snack for muscle? Protein, and more specifically, branched-chain amino acids (BCAAs)!  A 2012 study published in the Journal of Medicine and Science in Sports and Exercise tested the effects of strength training late in the evening followed by a large protein intake on rates of muscle building and sleep quality. The subjects trained at 8:00 p.m., and at 11:30 p.m. they were given either a placebo or a protein drink containing 40 grams of protein. None of the participants had trouble going to sleep or staying asleep, and they all reported decent sleep quality. The authors found that a pre-bedtime protein serving (after strength training) triggers a dramatic increase in muscle synthesis. If you don't want a full protein shake before bedtime, BCAA supplementation at night is a great option!

Motivation 
Some helpful Apps for motivation, focus and goal setting!  Have you downloaded the Fit Girls Apps yet?  There are three of them:
  1. Motivate Me Now 
  2. Fit Girl Guide 
  3. Fitness Makeover 
You can find all three at the App Store under: Fitness Solutions of the Palm Beaches (my company), here's the link:
https://itunes.apple.com/us/artist/fitness-solutions-palm-beaches

There are two other Apps that I really like (I am not affiliated with these but found them helpful):
  1. Unstuck -this app helps you break down what is keeping you from your goals. It helps you define the steps and actions you need to take.
  2. Smart Goals (Smart stands for: specific, measurable, attainable, relevant, time bound)-This app helps you organize your goals, outline them and keep you on track!
Share your favorite apps with us on the facebook page!

On a personal note:
My special friend, Vicky!
Thank you to all that helped me when my dog Vicky wouldn't eat.  Her cancer took her fast, but the good thing is that she only had one really bad day.  You heard me talk about her in the older podcasts, and maybe heard her make some noises too!  I was blessed to have her by my side for 12 years! She was adopted and had some issues from the previous owner, but with lots of love, she became the best companion and friend I could have ever asked for! Your thoughts and well wishes on facebook meant the world to me, thank you!

Get all the most recent episodes on iTunes or download this episode here: Fit165: Glute Training Part 1, Bed Time Snacks & Helpful Apps.



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