Back stage with our competitors

Why I often add bands to my free weight workouts

The difference between bands and free weights is the type of resistance each has. When lifting weights, gravity plays a big part. You get more resistance during one part of the movement (lifting against gravity), but then gravity makes lowering the weight easier.

The fact that band resistance does not rely on gravity is that it provides continuous tension to the muscles being trained. When using bands with weights the resistance is constantly changing, so you have to work harder.

This type of resistance with bands is called linear variable resistance which just means as you stretch the bands further it gets more difficult. What this means is that, as the range of motion of the exercise increases, the resistance provided by the elastic equipment increases. As the bands length increases (from being stretched), it provides more resistance. One of the benefits of this is that as the range of motion increases and the resistance increases, the number of muscle fibers being used in the exercising muscle increases. This causes you to use more fast twitch muscle fibers, the ones that grow fastest, strongest and biggest!!!

In fact, according to a study by Dr. Jim Stopanni, workouts that incorporated bands and free weights together showed 2x more strength on bench press, 3x more strength on squat and 2x more MUSCLE MASS!!!

There are other benefits that are not offered by free-weight alone resistance programs as well, such as more functional strength, better injury prevention, greater ability to change muscle emphasis during exercises, greater muscle power development, and easier use.

One of the usually overlooked benefits of weights + resistance bands is that it prevents “cheating “ during the exercise. You see this often in gyms with free weights. Cheating involves using momentum to get the weight moving. Take the bench press for instance. A person can accelerate the downward or eccentric movement of the bench press to then build up momentum for the upward or concentric movement. Once the weight has built up momentum, less muscle fibers are activated to continue moving the weight throughout the rest of the range of motion of the exercise. Resistance bands do not allow the user to cheat by using momentum. This is because the resistance from the elastic band comes from the stretching of the elastic material and not the mass of the elastic equipment. The only way to continue a movement while performing an exercise with elastic resistance is to utilize more muscle fibers in the exercising muscle to continue stretching the elastic material.

By Dan Edward

What should you eat before bed for maximum muscle gains?

Your body is primed to build muscle two times a day—right after your workout and during deep sleep. With the right meal or supplement before bed, you can get stronger while you doze.

Your body releases its biggest surge of growth hormone during REM sleep. If you have ample amounts of protein in your system, you’ll take full advantage of the spike and make greater muscle gains. Also, your muscles will soak up protein through the night, so you won’t go into “hunger” mode (where your body can break down muscle) as quickly. By adding healthy fats (almonds, coconut oil etc) it will help slow digestion further and prevent slowing of your metabolism you’ve worked so hard to speed up!

Now all you DREAMTraining clients know why we have that secret snack before bed! If you don’t know and need help with your diet just shoot us an email we are ready to make your DREAM body a reality!

Make sure you know how to peel your avocado!

The method you use to peel an avocado might make a difference to your health. Research on avocado shows that the greatest phytonutrient concentrations occur in portions of the food that we do not typically eat, namely, the peel and the seed (or “pit.”) The pulp of the avocado is actually much lower in phytonutrients than these other portions of the food. However, while lower in their overall phytonutrient richness, all portions of the pulp are not identical in their phytonutrient concentrations and the areas of the pulp that are closest to the peel are higher in certain phytonutrients than more interior portions of the pulp. For this reason, you don’t want to slice into that outermost, dark green portion of the pulp any more than necessary when you are peeling an avocado.

 

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Olive Oil vs. Grape Seed Oil

Olive Oil Grape Seed Health Benefits Fitness Miami

Olive oil and grape seed oil are both widely available cooking oils from plants. Nutritionally, they are both considered “good” oils as they are high in unsaturated fat, low in saturated fat and cholesterol-free. They are very similar in terms of nutritional value. When choosing between the two types of oil to use for various cooking needs, the main considerations are the relative tastes and smoke points.

Production

Olive oil is made by pressing olives; grape seed oil is made by pressing grape seeds. Olive oil is categorized by the type of pressing: extra virgin olive oil comes from the first pressing of olives and is unrefined; regular olive oil is a blend of refined and virgin olive oils. The method of production results in several types of olive oil being available to consumers to suit diverse needs and tastes. Grape seed oil is made by pressing grape seeds left over after the fruit is pressed into wine. Proponents of grape seed oil laud its environmentally friendly nature of production because it eliminates the waste of a byproduct of wine-making.

Nutrition

Olive oil and grape seed oil are virtually identical in terms of nutritional content. Per tablespoon, both oils have around 120 calories, 1.8 grams of saturated fat and 9.7 grams of unsaturated fat. All oils from plant sources are cholesterol-free, so both olive oil and grape seed oil are relatively heart-healthy choices. Although both oils provide vitamin E, valued for its antioxidant properties, grape seed oil contains more. It has about 3.9 milligrams per tablespoon compared with 1.9 milligrams in a tablespoon of olive oil.

Taste

Grape seed oil and olive oil have different aromas and flavors–a major consideration when picking an oil to use. Grape seed oil sometimes has a very mild grape taste and scent but is generally neutral in taste. This means it is suitable for cooking foods with delicate flavors that could potentially be masked by stronger-tasting oil. It can be used for baking and whenever a recipe calls for a neutral oil. Olive oil, on the other hand, usually retains a fruity taste with a slight hint of olives. Extra virgin olive oil has the most flavor; regular olive oil is milder. The strength and character of olive oil’s flavors and aromas can vary considerably by brand. The flavor of olive oil complements Mediterranean cuisine but can potentially overpower other milder flavors. The decision of which oil to use really comes down to personal taste preferences.

Smoke Point

The smoke point of a cooking oil is the temperature at which the it begins to give off smoke. Oils should never be heated beyond their smoke points–the flavor deteriorates, the oil can not be reused after deep-frying and it’s dangerous. The smoke point becomes a factor when you want to use oil for deep frying or sauteing at high temperatures. Olive oil has a relatively low smoke point, around 320 degrees Fahrenheit, although there are some brands available that can tolerate higher heat. This smoke point is not high enough for deep frying. Grape seed oil has a much higher smoke point of around 420 degrees Fahrenheit, so it can be used safely and successfully for deep frying and sauteing at a high heat.

Versatility

Grape seed oil can be used for virtually any cooking need from salad dressings to deep frying. Its neutral flavor increases its versatility. Olive oil’s more distinct taste limits its compatibility with other foods and can overpower milder flavors. Grape seed oil could therefore be considered a better “all-around” oil. Olive oil has more limited applications but many people enjoy its taste and cook with it whenever possible. Both are some of the most healthful oils available.