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Although you’re working on your bench press by practicing speed and power, a really heavy bench doesn’t necessarily translate to a better-looking chest. That’s why the accessory movements you do are so important, so hit those accessory and isolation lifts with as much effort as you apply to your compound exercises. Remember, everything you do in the gym has a purpose.

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Having good pre- and post-workout nutrition is vital for fitness success. Of all the meals you consume during the day, these two might be the most important. What you eat prior to hitting the weights influences your performance in the gym, and what you eat afterward influences how well you recover. Together, these are essential components to determining your overall progress.

If you aren’t quite sure what foods you should (or shouldn’t) eat to fuel your goals, it helps to take a look at how the experts do it. Instead of compartmentalizing foods into “good” and “bad” categories, you need to build a strong nutritional foundation that supports your current fitness goals.

For example, what you eat when you’re trying to gain strength and size, or during the “off-season,” might be different than what you eat when trying to maintain size and drop fat, or during your “on-season” or contest-prep period.

To help shed light on this issue, check out how some of the best athletes on BodySpace structure their workout nutrition and transition between their on- and off-season diets.

1 JAMES JOSEPH PULIDO

When it comes to his on-season diet, James Joseph Pulido is fortunate that, unlike many competitors, he’s never had to drastically cut carbs to be photo-shoot ready.

“Carbs are the body’s first and easiest form of energy to be broken down, so having them around workouts—regardless of the time of day—is important for an effective training session,” he says.

“I am a flexible dieter myself, and I don’t think anyone should have to cut certain foods out of a diet—unless they’re doing so for health or allergy-related reasons.” Pulido adds. His favorite carbohydrate go-tos include oatmeal, bread, rice, and cereal. He even eats the occasional muffin to fuel his hard-earned gains.

James Joseph Pulido: “Carbs are the body’s first and easiest form of energy to be broken down, so having them around workouts—regardless of the time of day—is important for an effective training session.”

Pulido regularly maintains an intake of 300-350 grams of carbohydrates per day on-season, bumping them up to 450-550 grams per day off-season. This allows him to keep his carbohydrates higher during a cutting phase.

“I haven’t dropped my carbs under 300 grams in over a year, and I attribute this to my off-season ‘break periods,'” he explains. On a rare occasion, when he does have to drop carbs to get cut quickly, Pulido makes sure he keeps higher-carbohydrate foods centered on his workout.

As Pulido transitions into his off-season phase, he slowly adds carbohydrates into his day, allowing his body to adjust and adapt. “I like to maintain a low body fat, so slowly adding in calories after a long cutting phase is important to me,” he says. “I’m not looking to add any more size.”

For those who are looking to gain size in the off-season, James recommends following a slower approach: taking away calories more slowly during a cut, and adding them back in slowly to keep fat gains at bay.

2 JIMMY EVERETT

For fitness model and MuscleTech athlete Jimmy Everett, there’s no real transition between the on- and off-season. It’s all about year-round leanness. “Modeling requires me to stay roughly the same year round,” he explains. “I don’t really have a bulk season anymore.”

Nevertheless, Jimmy takes his pre- and post-workout nutrition seriously. He’s proof that staying cut doesn’t mean being hungry. “For my pre-workout meal, I love to have six egg whites with two whole eggs, along with a cup of old-fashioned oatmeal,” he says.

This basic, clean combination of quality protein and complex carbs has always worked well for him. On occasion, Jimmy throws in a Diet Coke along with his favorite pre-workout product, Neurocore.

Jimmy Everett: “For my pre-workout meal, I love to have six egg whites with two whole eggs, along with a cup of old-fashioned oatmeal.”

As he moves into the post-workout period, Jimmy makes sure to chug a shake immediately, fueling his body with at least 30 grams of protein, Amino Build for added BCAAs, and Creacore to saturate his creatine stores and increase muscle growth and strength.

Since staying as lean as possible is a priority throughout his year, Jimmy’s carbohydrate intake stays at a moderate level. After his shake, Jimmy eats 8 ounces of chicken breast or lean red meat along with 12-15 almonds and a piece of fruit—typically a banana or an apple.

3 ELISSA MARTIS

As competitor and physical therapist Elissa Martis transitions between her on- and off-season, the primary changes made to her pre- and post-workout nutrition revolve around one thing: carbs. “During my prep/on-season training, I stick to a higher protein, moderate carb, and low fat intake,” she says. “During the off-season, or post-competition time, I’ll move over to a lower protein, moderate carb, and moderate fat intake.”

In general, Elissa tries to consume between 90-150 grams of protein split between her pre- and post-workout meals. The exact number varies depending on what lifts she plans on doing during the workout itself. The protein source varies, too. “During my on-season, I consume more lean red meat to hold muscle fullness because I tend to lean out easily,” she explains. “Off-season, I’ll vary my protein sources more between chicken, turkey, fish, and steak.”

Elissa Martis: “During my on-season, I consume more lean red meat to hold muscle fullness because I tend to lean out easily. Off-season, I’ll vary my protein sources more between chicken, turkey, fish, and steak.”

Elissa’s carbohydrate choices tend to stay the same regardless of what season she is in, with only the quantity changing. “I respond well to a carbohydrate-based diet, so I choose to consume carbohydrates in five of my six meals each day.”

Before her workout, Elissa prefers sticking to lower-glycemic-index carbohydrates like sweet potatoes or oats because they provide sustained energy that can be used to fuel her long workouts. After she’s crushed it in the gym, she’ll eat higher GI carbs such as white rice or red potatoes because they digest faster and quickly replenish glycogen.

4 DAVE DREAS

Some of the best advice fitness model Dave Dreas has received from the fitness industry: Your post-workout meal is the most critical meal of the day. There are a few reasons for this. “Post-workout, your muscular supply of glycogen is drained, making your muscles hungry for nutrients,” he explains. “This is the time you want to decrease protein breakdown and increase protein synthesis, so it’s vital to get enough protein and carbohydrates after you finish each workout.”

Dave’s post-workout meals are quite consistent, whether he’s on- or off-season. “I might change my food sources to align with a cleaner diet when I’m in the on-season but, for the most part, my macros remain the same.”

Dave Dreas: “I like to take a pre-workout drink with caffeine, usually alternating between a double shot of espresso or Nano Vapor.”

When dieting, Dave would rather alter his body composition by cutting back on other meals while leaving his post-workout meal alone. After a hard workout, he takes in about 50 grams of protein and 60-80 grams of carbohydrates, which varies depending on his current goals. Some of his favorite carb sources include bananas, brown rice, Gatorade, and Pop Tarts—all eaten within 30 minutes to an hour after training.

While Dave credits post-workout nutrition as essential to his success, pre-workout nutrition’s no slouch, either. For Dave, this is where timing plays a huge role. “I won’t eat much of anything about 1-2 hours before the workout,” he says.” If I do, it’s just a simple sugar such as a banana or Pop Tart.”

Dave does, however, make an exception for a pre-workout kick. “I like to take a pre-workout drink with caffeine, usually alternating between a double shot of espresso or Nano Vapor,” he reports.

5 TRICIA ASHLEY GUTIERREZ

Tricia Ashley Gutierrez is another athlete who understands the basics of smart pre- and post-workout nutrition. Because she has Hashimoto’s disease, a condition in which the immune system attacks the thyroid and leads to hypothyroidism, Tricia needs to keeps her meals clean all year. For her, this means very similar pre and post-workout meals, no matter the season.

Tricia Ashley Gutierrez: “Before every workout, I like to make sure that I eat enough carbs to help fuel me and keep my strength up.”

“Before every workout, I like to make sure that I eat enough carbs to help fuel me and keep my strength up,” she explains. Off-season, Tricia eats something 30 minutes before she lifts—typically 4 oz of a lean protein source like chicken or turkey along with half a cup of red potatoes and a cup of green beans for carbs. After her workout, she’ll take a heaping scoop of chocolate protein along with one cup of water and half a banana or whole apple.

As she moves into her on-season period, the only thing that changes with Tricia’s pre- and post-workout nutrition is that she swaps out her protein powder for whole food. Her on-season post-workout meal consists of 4 ounces of chicken and an apple.

FUEL YOUR GAINS

What do your favorite pre- and post-workout meals include? Protein? Carbs? A pre-workout supplement or all-in-one post-workout cocktail? Let us know your favorite choices in the comments below!

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One of the best parts of participating in BodySpace is stumbling upon inspiring stories. Scroll through the photos, BodyBlogs, and tracked workouts, and you’ll find some incredible people who have attained some amazing fitness feats. That’s how we found the wonderfully fit Schulz family.

The Schulzes aren’t your average American family. You won’t see them at McDonald’s or sitting in front of the television eating potato chips. From helping each other prep healthy meals to doing early morning family workout sessions, the Schulzes support and inspire each other. Together, they’ve committed to living a fit lifestyle.

From helping each other prep healthy meals to doing early morning family workout sessions, the Schulzes support and inspire each other.

Their positive influence on each other isn’t confined to the boundaries of their garage gym, either. Members of the Schulz clan have a message they want to bring to the world: They want everyone to know that fitness can be a family affair.

MEET THE FAMILY

David Schulz, 46

Height: 6’0″
Weight: 190 pounds

“Both Haven and Shay are great motivation to get my workouts in, even if it’s late and I’m tired from work. My wife Leslie has been an awesome cook for our entire marriage, providing healthy meals for our family. At this time in life, it is an incredible thing to witness our family working in synergy together to support each other in all our fitness goals.”

Leslie Schulz, 50

Height: 5’9″
Weight: 145 pounds

“My family influences my fitness by encouragement and example. Their continued help with all of the household chores and food prep help keep me on track. My girls are fantastic and creative cooks! Their dedication and perseverance toward their goals amaze me every day and make me want to work harder.”

Shay Schulz, 21

Height: 5’8″
Weight: 117 pounds

“If it wasn’t for my family, I wouldn’t be the person I am today. My sister is one of the most inspirational people I know, and I have the honor of calling her my best friend. She was one main reason I began to get so dedicated to the gym. Both of my parents have always been extremely encouraging and have always stood behind my goals with pride.”

Haven Schulz, 19

BodySpace: havenallyn07
Height: 5’5″
Weight: 119 pounds

“My mom, dad, and sister are my best friends. They are also my training partners, coaches, and motivators. Each and every day we work as a team to help one another. Whether someone needs to be spotted while lifting, helped with food prep, or needs a motivational pep talk, we are all there for each other.”

THE SCHULZ’S ADVICE FOR OTHER FAMILIES

Here are four things the Schulzes say you can implement into your family’s lifestyle right away. Follow these tips and use fitness to bring your family closer together!

1 Eat Together

As a young family, the Shulzes dealt with many health issues. To combat these, they decided to try the “eat right for your blood type” diet. They removed wheat, corn, and most dairy from their meals. Although it was difficult to get everyone on board, once they committed fully their allergies, eczema, and joint pain all but vanished.

Because of this family dedication to nutrition, the four do their best to help each other meet their daily nutritional needs. “We all team up to make certain that everyone gets a decent breakfast to start the day,” says Haven. “We also help each other track macros and prep meals.”

And while they each have their own busy schedules, the family always makes time to eat dinner together. “Unlike a lot of American families, we have a desire to take care of the bodies we have been given. We don’t take our health for granted,” says Haven.

“In our society, fast food, processed food, video games, and television are what hold families back from living healthy, active lives. Most American families are too focused on the ‘now,’ and don’t think of the ramifications of their decisions regarding diet and lack of exercise.”

2 Encourage Kids To Be Active

“When we were young, my parents constantly encouraged us to play outside and get moving,” says Haven. “As we got older, Mom would do Denise Austin’s exercise videos and always made sure to invite Shay and [me] to join. My dad put together a small gym in our garage and he, too, would encourage Shay and I to come out and lift with him.

“My dad made sure to never put down or hold my sister and I back in the gym because we are girls,” Haven adds. “He has always encouraged us to push ourselves and try our best.”

Leslie and David didn’t fight with their daughters about what they did or how they ate. Instead, the two made positive choices for themselves and gave their children the opportunity to do the same. “In our family,” says Haven, “the key to ensuring everyone was eating healthy and staying active was positive encouragement and invitation.”

3 Team Up

The Schulz family functions as a team. Whether they’re helping each other prep meals, spotting heavy lifts, or just being there for motivation, they are in it together. “Our schedules are very different. Many times we have to make each other’s breakfast or throw someone’s lunch together so they can leave on time,” says Haven.

“We all need a spotter at times, and all we have to do is yell through the back door for help,” says Haven.

The Schulz family is lucky enough to have a well-equipped garage gym. There, the family does their conditioning, their lifting, and their flexing and posing practice. “We all need a spotter at times, and all we have to do is yell through the back door for help,” says Haven.

Each individual’s successes are valued not only for the betterment and advancement of that person, but also for that of the entire family. The family functions as a unit. They rely on each other to do their best.

“Fitness has taught us to care more for one another and value each and every day we spend together as fit and healthy individuals. Above all, our love and appreciation for one another has grown; we all want to see each other succeed,” Haven adds.

4 Have A Sense Of Humor

Living as a fit family has its challenges. Fitting four people into a kitchen while everyone is trying to prep meals and weigh food can be a huge hassle. “There’s constant clean-up,” says Haven. “There’s always dishwashing, we run out of protein and egg whites a lot, we do continuous loads of sweaty laundry, and we steal each other’s food.”

The family views these challenges with a sense of humor, though. “There are some funny and unique aspects of living in a fit household,” says Haven. “We have to wait our turn to weigh food, we have garage photo shoots, flexing and posing practice, and weekly body fat measurements. It’s also common to hear the blender disturb the early morning silence or the quiet during a movie.”

Because the Schulz family has made these lifestyle decisions together, the small irritants of a fit family are just par for the course. They’ve made health and fitness a priority, and are thus immune to some of the petty everyday problems.

The Schulzes are a wonderful example of how fitness can be fun and family-friendly, and can bring a group of four very different people together to strive for a common goal. They all work together to build muscle, strength, and lifelong happiness.

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Once upon a time, hard-training strength athletes were almost never seen without a certain trusty bottle in hand. It followed them in their gym bag wherever they went, and they were never comfortable unless they knew it was close by.

Several studies determined that the body’s muscle-building response to training was more or less shut off in people who regularly used anti-inflammatory drugs.

It wasn’t the juice. It wasn’t whey or creatine. It was NSAIDs—or non-steroidal anti-inflammatory drugs. You might know them by other names such as ibuprofen and naproxen.

Then, around the turn of the century, everything changed. Several studies determined that the body’s muscle-building response to training was more or less shut off in people who regularly used anti-inflammatory drugs.^1,2

It became clear that our bodies actually need acute inflammation to grow; without it, our potential to increase lean mass is blunted. While many strength athletes—and many more endurance athletes—still use these drugs periodically, the days of the Advil-popping bodybuilder were numbered.

But there’s more for strength athletes to take away from this story than just “Lay off the pain pills.” It also raises a question: What if there was a way to strategically—or supplementally—induce the type of inflammation that leads to muscle growth? This would seem ideal for those inevitable times when your progress has stalled and you’ve started using the dreaded P-word.

There is such a supplement. It’s called arachidonic acid (ARA or AA), and research is showing that it has great potential to be a potent new tool in the modern athlete’s nutritional arsenal.

WHAT IS ARACHIDONIC ACID?

Basically, ARA is the primary fatty acid responsible for inflammation in muscle tissue. This 20-carbon omega-6 fatty acid resides in the cell membranes of our muscles, known as the sarcolemma. When your muscles are damaged by lifting weights, certain enzymes flock toward the affected area and “free” the ARA from the membrane.

When this happens, the freed ARA gets broken down and used to create small localized hormones called prostaglandins, which more directly cause the inflammation and pain we feel post-training. That may sound negative, but on the flipside, these inflammatory mediators also signal the body’s repairing response in muscle tissue. Additionally, they play a critical role in increasing the amount of nuclei in our muscle cells, ultimately boosting muscle protein synthesis.³

This is the process that gets affected when you take NSAIDs. But even if you don’t, the process quickly depletes the levels of ARA in your muscle tissue. Without ARA, you all but lose the short-term inflammation essential for building new muscle tissue. For this reason, some researchers theorize that low ARA levels are one of the primary factors contributing to the “plateau” effect in resistance training.

I’m sure most individuals reading this article have experienced this phenomenon. The first few times you lift weights, or return to the weights after a time away, you might feel soreness and inflammation afterward, but as you adapt to the training stimulus, those sensations decrease. Over time, so do your results. Your ARA levels appear to be central to this process.

WHERE DOES ARA COME FROM?

Arachidonic acid isn’t considered an essential fatty acid, because your body can synthesize it from linoleic acid in the liver. However, this is an inefficient process, and simply improving your linoleic acid intake—as happens when you eat more healthy fats and oils—doesn’t predictably improve levels of ARA.⁴ While you do get some ARA from food sources like chicken, eggs, beef, and fish, research indicates there are benefits to supplementing beyond this point.

While you do get some ARA from food sources like chicken, eggs, beef, and fish, research indicates there are benefits to supplementing beyond this point.

Recently, my colleagues at the University of Tampa put ARA to the test in a double-blind, eight-week study.⁵ Here’s the catch: We didn’t periodize the training regimen, unlike other studies into the effects of ARA.⁶

Often, people considered an unperiodized program to be a sign of a weak study, but in this case, it was intentional. Other studies into ARA have used a periodized program that presented an evolving training stimulus, but we wanted to give the subjects every opportunity to plateau in their training.

So what happened? The group supplementing with ARA displayed significantly greater lean body mass, strength, and power over the placebo group after eight weeks of training. The ARA supplementation, it appeared, was able to prevent training adaptation from happening, allowing inflammation-induced growth to continue beyond traditional levels.

GAINS LIKE BACK IN THE DAY

At this point, it’s logical to ask, “How could this have any benefit for me if I periodize my training?” It’s a fair question. Periodization is essential for effective long-term training, but it’s by no means a guarantee that you’ll keep improving forever.

Particularly as athletes grow more advanced in their training and muscular development, they often find themselves stalling quickly and using tricks to chase after tiny incremental gains.

For that reason, ARA seems likely to be most beneficial for three types of athletes:

• Athletes who struggle to push past plateaus, even with periodization.

• Athletes such as powerlifters, who utilize a taper period to maximize their performance on a given day, but who don’t want to lose the gains they’ve made leading up to the taper.

• Highly trained individuals looking for an extra boost to performance and muscle growth.

Have you ever heard an experienced strength athlete talking wistfully about their “beginner gains?” The idea behind supplementing with ARA is that it will help your body experience the type of dramatic stimulus you thought was only reserved for newbs.

HOW SHOULD I TAKE IT AND STACK IT?

Based on the most recent study, it appears that 1.5 g of ARA per day is optimal for improving performance and body composition. The dosage also seems to be quite sensitive, considering prior research was unable to demonstrate similar ergogenic properties utilizing 1 g per day. Many ARA supplements only provide 250 mg per serving, so consider upping the dose accordingly.

At the moment there hasn’t been much research looking at how ARA interacts with other supplements. However, it seems logical that you would combine it with supplements that have been shown to boost recovery, such as HMB and BCAAs. In this way, you could provoke a greater muscle-damage response with ARA, while also maximizing your body’s ability to rebuild the damaged tissue.

Another interesting stack is the combination of ARA with fish oil. Research indicates that the omega-3 fatty acids in fish oil may help to “knock out” the ARA located in phospholipids, allow the body to metabolize it faster at the site of muscle damage.⁷ Omega-3s are also increasingly accepted for their anti-inflammatory properties, so they’re a natural complement to ARA.⁸

In fact, newer ARA supplements even include moderate amounts of fish oil formulated within the capsule.

SUPPLEMENTS CONTAINING ARACHIDONIC ACID

8.5

Universal Nutrition
Animal Test

View Product

8.6

Axis Labs
Hemodraulix

View Product

7.8

Molecular Nutrition
X-Factor

View Product

* Ratings as of article’s date of publication

BUT … DOESN’T INFLAMMATION HURT?

While ARA is considered pro-inflammatory, supplementation seems to only confer this effect during and after training. Interestingly, ARA supplementation is actually associated with reduced inflammatory markers at rest.⁶ Furthermore, research did not find any significant negative health outcomes in subjects consuming 1.5 grams of ARA per day for 50 days.⁹

Still, it might be a better idea to avoid ARA if you have any pre-existing conditions or injuries that may be worsened by inflammation. There have also been some anecdotal reports of more intense delayed-onset muscle soreness with ARA supplementation. It’s prudent to cycle off of ARA if soreness becomes too intense or if there is an unrelated injury.

WHAT’S THE BOTTOM LINE?

More research needs to be performed in order to cement ARA’s ergogenic properties, but the results to date show promise. Research to date indicates it may be an effective way to maximize your body’s natural response to training, allowing you to break through barriers and get the most out of the hard work you do in the gym.

References

1. Trappe, T., White, F., Lambert, C., Cesar, D., Hellerstein, M., & Evans, W. (2002). Effect of ibuprofen and acetaminophen on postexercise muscle protein synthesis. American Journal of Physiology, 282(3), E551-6.
2. Trappe, T., Fluckey, J., White, F., Lambert, C., & Evans, W. (2001). Skeletal muscle PGF(2)(alpha) and PGE(2) in response to eccentric resistance exercise: Influence of ibuprofen acetaminophen. Journal of Clinical Endocrinology and Metabolism, 86(10), 5067-70.
3. Markworth, J., & Cameron-Smith, D. (2011). Prostaglandin F2-alpha stimulates PI3K/ERK/mTOR signalling and skeletal myotube hypertrophy. Am J Physiol Cell Physiol, 300(3), C671-82.
4. Rett, B., & Whelan, J. (2011). Increasing Dietary Linoleic Acid Does Not Increase Tissue Arachidonic Acid Content in Adults Consuming Western-Type Diets (Doctoral dissertation, University of Tennessee, Knoxville).
5. Ormes, J., Sharp, M., Joy, J., Lowery, R., McCleary, S., Shields, K., … Wilson, J. (2014). Effects of Arachidonic Acid Supplementation on Skeletal Muscle Mass, Strength, and Power. Journal of Strength & Conditioning Research. Abstract.
6. Roberts, M., Iosia, M., Kerksick, C., Taylor, L., Campbell, B., Wilborn, C., … Kreider, R. (2007). Effects of arachidonic acid supplementation on training adaptations in resistance-trained males. Journal of the International Society of Sports Nutrition, 4(1), 1-13.
7. McMurchie, E., Margetts, B., Beilin, L., Croft, K., Vandongen, R., & Armstrong, B. (1984). Dietary-induced changes in the fatty acid composition of human cheek cell phospholipids: Correlation with changes in the dietary polyunsaturated/saturated fat ratio. American Journal of Clinical Nutrition, 39(6), 975-80.
8. Kiecolt-Glaser, J., Belury, M., Andridge, R., Malarkey, W., & Glaser, R. (2011). Omega-3 supplementation lowers inflammation and anxiety in medical students: A randomized controlled trial. Brain, Behavior, and Immunity, 25(8), 1725-34.
9. Kelley, D., Taylor, P., Nelson, G., & Mackey, B. (1998). Arachidonic Acid Supplementation Enhances Synthesis Of Eicosanoids Without Suppressing Immune Functions In Young Healthy Men. Lipids, 33(2), 125-130.

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Do you feel overwhelmed when pushing your cart down the cereal aisle? You’re not alone. Between the dizzying array of choices and the seemingly endless number of label claims, it can feel like a Sisyphean effort to select a wholesome option, one that won’t be a “cereal killer” to your physique.

Choosing wisely or foolishly has major health ramifications. Too many cereals have sugar levels that are more appropriate for dessert than a healthy breakfast. A bowlful of sugar will leave you crashing and cloudy before lunchtime.

To help you keep your sanity in the cereal aisle, here are eight options that provide the biggest nutritional bang for your buck and are worthy of bowling you over.

1 Steel-Cut Oatmeal

If you hate mushy oatmeal, it’s time to go back to the basics. Steel-cut oats are produced when whole-oat grains are passed through steel blades, cutting them into pellet-like pieces that produce an especially hearty and chewy cereal. Because steel-cut oats are less processed than rolled or instant oats, they take longer to digest, leading to a milder effect on blood sugar. This can keep your hunger at bay so you’re not ready to tackle the vending machine come mid-morning.

Oats are especially rich in beta-glucan, a type of soluble fiber shown to shave down blood cholesterol numbers, which could support heart health. They also deliver avenanthramides—tongue-twisting antioxidants that have been shown to help quell exercise-induced inflammation.

The downside is that steel-cut oats take some time to cook in the morning, which isn’t helpful if you’re in a hurry. But if you soak steel-cut oats overnight, you can slash the cooking time to just a few minutes. Place one cup of steel-cut oats in a saucepan and pour in 2-1/2 cups water. Bring to a slight simmer, turn off the heat, and let the oats rest covered overnight. Come morning, simply stir in some milk and any desired spices and reheat over medium-low.

2 Brown Rice Farina

Few people ever consider brown rice farina as a cereal option, but it makes for a delicious porridge to kick-start a day of clean eating. Gluten-free and easy to digest, farina is made by grinding up whole-grain brown rice into smaller pieces that cook into a porridge-like consistency in less than 10 minutes. Bob’s Red Mill makes the easiest version to find, but some other companies make similar products under the name “brown rice cereal.”

Jazz up brown rice farina with spices like cinnamon, nuts and fruit. For an added protein boost, you can even stir in some protein powder.

3 Shredded Wheat

Among the sea of boxed cereals now available, you can certainly do a lot worse than ye olde shredded wheat. An ingredient list that contains only one item—whole wheat —is a welcome relief. After all, who says, “Yum, caramel color?”

Each serving of shredded wheat supplies 6 grams of dietary fiber and, mercifully, 0 grams of sugar. Just add milk, chopped nuts, and berries for a bowlful of nutritious goodness. Make sure to avoid any version made with a sugary coating that can blow up your six-pack.

By the way, when selecting boxed cereals, steer clear of those that contain hydrogenated oil in the ingredients list. This is a euphemism for killer trans fat.

Each serving of shredded wheat supplies 6 grams of dietary fiber and, mercifully, 0 grams of sugar.

4 Granola

Granola is the Dr. Jekyll and Mr. Hyde of the cereal aisle. On one hand, you can pour yourself a bowlful of healthy oats, antioxidant-packed dried fruit, and crunchy nuts that are loaded with body-friendly healthy fats. However, too many granola brands are sneaky sugar smugglers, providing as many gut-busting sugary calories as a boxed cereal featuring a cartoon character. This often comes courtesy of the liberal use of added sweeteners such as evaporated cane juice or brown rice syrup.

To scoop up a granola that’ll do your body some good, turn over the box and read the nutrition facts. Ideally, you’re looking for a brand that delivers no more than 10 grams of sugar per serving and at least 3 grams of dietary fiber. Ditto for other boxed cereals. Beyond oats, some brands contain other power grains like quinoa and amaranth. You can even find granola such as Kind Healthy Grains that supply a decent amount of muscle-friendly protein.

5 Hot Multigrain Cereal

Forget the sugary packets. When it comes to a fast-cooking hot cereal, you’re better served by seeking out a bag of multigrain cereal such as Bob’s Red Mill 10 Grain, which contains a bundle of pulverized nutrient-rich whole-grains like corn, oats, and millet, with no added processed sugars.

Studies strongly suggest swapping out refined grains for whole grains to help you skim off the fat. One reason is that their extra fiber can promote stable blood sugar levels, which discourages fat storage. Whole grains will also help you maintain your energy until lunch.

6 High-Protein Cereals

Historically, cereals don’t have a reputation for being protein heavyweights. But the brand Kashi changed all when they unleashed their GOLEAN cereal, which contained a whopping 13 grams of muscle-building protein per serving. That’s more than a third of its calories from protein! Add milk on top of that and you have a bona fide protein powerhouse to kick off your day.

In recent years, other high-protein cereals have followed suit. There are a couple of caveats, however. Much of this protein often comes from soy, and this may be of concern to anyone who worries about the potential negative impact high intakes of processed soy can have on hormones. The other concern is the amount of sugar that has wiggled its way into a number of protein cereals. The original Kashi GOLEAN has a modest 9 grams of sugar in each serving.

7 High-Fiber Cereals

Cereals that boast their fibrous virtues—often in their name—can deliver up to 15 grams of dietary fiber per serving. That’s an impressive amount, considering the daily requirement for women and men is 25 grams and 38 grams, respectively.

With a dietary focus on protein, many bodybuilders struggle to get their daily fiber quota. After all, there isn’t any fiber in a hunk of steak or a scoop of powder. So a high-fiber cereal can make it a lot easier to get your daily totals up.

When possible, look for a brand such as Barbara’s High Fiber Medley, which gleans some of its fiber from whole-food sources such as oats and whole wheat, not just bran. Cereals containing seeds such as flax and chia, like Nature’s Path Qi’a Superfood Cereal, also pack in a blast of fiber—of both the soluble and insoluble varieties—to go along with respectable levels of protein and plenty of healthy fats.

Don’t drop a box in your cart that sullies its stellar fiber levels with too much sugar. Remember, no more than 10 grams of the sweet stuff per serving.

8 Quinoa Flakes

Quinoa flakes are made by steaming and then passing whole quinoa grains through rollers to flatten them. This makes gluten-free quinoa much faster to cook, which is a blessing to anyone accustomed to mornings that are a blur of multitasking. Quinoa flakes may sound like an obscure choice, but given the quinoa craze that has taken hold of the country in recent years you’re almost guaranteed to find a box in your town. Ancient Harvest is the easiest brand to find, but others are popping up.

A major nutritional benefit of quinoa flakes is that they contain a full arsenal of amino acids. These can kick-start your muscle-making machinery after an overnight fast. For a lightning-fast hot morning cereal, add 1/3 cup quinoa flakes and 1/2 teaspoon cinnamon to 1 cup simmering water. Keep stirring—don’t let it sit—until it’s creamy in texture.

A major nutritional benefit of quinoa flakes is that they contain a full arsenal of amino acids.

If you’re going to embrace your inner Martha Stewart and make your own granola, quinoa flakes are a great alternative to oats. This much-ballyhooed grain is here to stay, so take full advantage!

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Like driving, stretching, has its own set of rules for the road. Follow them closely and you’ll get to your destination safe, sound, and in good shape. Neglect them, and you’re on your own. Here are some of the 18 most important tips—and what to avoid—when it comes to stretching.

The Do’s

“Even doing a few static stretches at the end of a single workout will help with next-day muscle soreness so you won’t be moving like a corpse.”

DO use static stretching to maintain flexibility, but do it after your workout, not before. Even doing a few static stretches at the end of a single workout will help with next-day muscle soreness so you won’t be moving like a corpse.

DO stretch tight muscles when training a favorite or strong body part. For instance, if your chest is strong and your calves are tight—a common scenario—stretch your calves between sets of bench presses. In order to truly increase your flexibility with stretching, you must do it often. This is one way to increase the frequency of stretching without making it a boring chore.

DO use traction when stretching to increase range of motion and reduce compression or impingement of a joint. This can be done in the gym by pulling on a resistance band attached to an immovable object like a power cage or chin-up bar. Either grab on to the band with your hand for various upper-body stretches, or hook it onto your foot or ankle for a number of lower-body options.

DO control which area of the muscle is being stretched. To stretch the hamstrings, for example, you target the muscle belly when bending the knee, rounding the back, or plantar-flexing the ankle (i.e., pointing the foot away). If you lock your knee, keep your back straight, or dorsi-flex the ankle (i.e., flex the foot toward the shin), the target instead is the fascia, the sheath that covers the muscle.

DO stretch if you have poor posture. Muscles shorten over time and can contribute to poor posture, which can also be caused by consistently training over a limited range of motion (not doing full-range reps). For example:

“Do stretch if you have poor posture. Muscles shorten over time and can contribute to poor posture.”

DO stretch the spinal column between sets of compressive exercises such as squats and overhead presses. It’s not unusual for someone to lose 20-40 millimeters of height following a weight-training session! Hanging from a chin-up bar can help a great deal with spinal decompression.

DO scan your body for tight muscles, then attack the target area by stretching. Always stretch tight muscles first as they can inhibit your ability to do full-range exercises. (Note: This is a case when dynamic stretching is done before your actual training.) During your warm-up, use general movement of all body parts to scan for tightness. Once found, use the appropriate stretching techniques to release it.

DO favor closed-chain over open-chain stretches. Most people stretch their hamstrings by throwing their heel on a bench and reaching forward to their toes, which is an open-chain stretch. Research shows closed-chain stretching results in a 5-degree increase in flexibility. Any form of stretching that exerts pressure on the soles of the feet or the palms of the hands (which closes the chain) will produce strong reflex extension, and greater range. Toe-touching stretches done in standing versus seated positions are actually different procedures to your nervous system.

DO use gentle motion for rehabilitation, but don’t push the end range. For instance, the popular “mad cat” and “camel” stretches that you see people do on their hands and knees are useful for neural flossing of the spine (by getting nerves to move, they can create their own space). If you experience back pain, 5-6 cycles of these stretches prior to training may help.

DO stretch surrounding muscles to liberate greater range of motion (ROM). For instance, the iliotibial (IT) band is a dense, fibrous band of connective tissue that runs along the outside of your thighs and is very resistant to stretch. To really get at this tissue, you need to address the muscles on either side of the IT band, such as the quadriceps and hamstrings. Rolling on a foam roller can help.

“To really get at this tissue, you need to address the muscles on either side of the IT band and you need some passive means. Rolling on a foam roller can help.”

The Don’ts

DON’T hold an intense stretch for longer than 15 seconds because of muscle hypoxia. Lack of oxygen to the muscles develops under a high degree of force/tension and can increase the development of connective tissue, which decreases strength and may actually promote inflexibility. It’s better to use multiple angles for a short duration with static stretching rather than holding one angle for a long period of time. The rule is that the more intensive the stretching, the shorter its application.

DON’T skip strength-training exercises that promote passive stretching. These movements will result in an increase in flexibility, assuming you train using a full range of motion. Here’s a list of the best choices, by body part:

DON’T stretch first thing in the morning, especially if you have a low back injury. Wait at least one hour after awakening. While you sleep, your spine swells with fluid, and the risk of injury is heightened if you stretch right after you wake up.

DON’T negate a stretch by contracting that muscle immediately afterward. For instance, if you grab on to an overhead bar in a power cage with one hand and sink down as far as you can by bending your knees, you’ll experience a great lat stretch. But if you pull yourself back up using the same muscles you just stretched, you’ll defeat the purpose. Use your legs instead to come back out of the stretch.

DON’T use static stretching on the muscles you’re about to train. As I discuss in my “Warm-Up to Strength Training” DVD, this practice tends to sedate the muscles, and research shows it will decrease strength and power. Also, static stretching prior to activity may actually cause injuries, not prevent them. Although some exceptions apply for very tight muscles, for the most part you should perform static stretching after activity or exercise.

“Static stretching prior to activity may actually cause injuries, not prevent them.”

DON’T hold your breath during a stretch, as this will tense your muscles. Instead, you need to relax by exhaling longer than inhaling. Keep in mind that the opposite&mdash (hyperventilation) will excite the system. That may help before a heavy set of deadlifts, but not while you’re stretching!

“Weightlifters can often squat deeper than other athletes, dispelling the myth that strength training and large muscles decrease flexibility!”

DON’T believe the myth that weight training will make you inflexible! John Grimek, a weightlifter and world-champion bodybuilder in the 1930s and 1940s, would perform back flips and splits during his posing routines. Tom Platz, a world champion bodybuilder from the 1970s and 1980s, also displayed extraordinary flexibility, considering he had arguably the best-built legs in all of bodybuilding. Platz would perform full, deep squats in training, and he was notorious for being able to not only touch his toes, but kiss his knees! That’s how flexible his hamstrings were, so don’t believe the hype!

Weight training will improve flexibility if you balance agonists and antagonists, and train through full range of motion. In fact, full ROM exercise tends to increase both active and passive flexibility. Flexibility is at least average or above in strength athletes such as throwers, weightlifters, gymnasts and wrestlers, which refutes the concept of being muscle-bound.

Furthermore, weightlifters can often squat deeper than other athletes, dispelling the myth that strength training and large muscles decrease flexibility! There’s plenty of research to back this up.

DON’T stretch if you’re already very flexible! There’s really no point. If you want to relax, try a warm bath and some classical music. There’s actually an inverse relationship between mobility and stability. Being extremely stiff is one thing, but going too far to the other extreme can promote joint laxity and isn’t desirable. Optimal—not maximal—static and dynamic flexibility is required for each joint.

Stretch Your Growth

There’s a time and place for everything, and stretching is no exception. If you follow these basic rules, you’ll get the most out of your stretching effort!

References can be accessed here.

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Striving to reach your personal fitness goals is important, but you don’t have to hit them alone. Remember all of the times you trained solo, going for a max bench press on the Smith machine or using bumper plates for floor press safety? You could have had a spotter. More than that, you could have had support.

Don’t discount the importance of making fitness a family affair. Getting your whole family involved is not only a great way for you to grow closer, but also to encourage the people you love to maintain an active lifestyle. Getting children involved in physical fitness is one of the best ways to combat the rising rates of childhood and adult obesity.

Want some quick and easy ideas on how you can make fitness fun for the whole family? Here are some top suggestions by athletes who have discovered how to do just that.

1 Nix The Gym And Head Outdoors

One thing fit mom and Dymatize spokesmodel Sierra Merchant has discovered is that too many people believe “fitness” has to mean going to the gym. This narrow scope of what constitutes fit activity makes people miss out on a variety of fun alternatives that are just as healthy.

“My advice is to get outside and be active,” she says. “Try and find things you love to do outdoors with your family and friends.”

Not sure where to start? Sierra says bike riding, hiking, rollerblading, or even competitive sports are all excellent options to consider. “Your backyard and the great outdoors are your biggest playground, so make use of all the possibilities,” she adds.

2 Bring Your Kids To The Gym

Another way to make fitness a family affair is to bring your kids with you to the gym. Don’t think the iron is for adults only; some gyms welcome kiddos. “Many gyms allow families to exercise together when the kids are 12 and older,” explains Robert Wildman, Dymatize’s Chief Science Officer and Senior Vice President of Research and Development.

Rather than leaving the kids at home in front of the Saturday morning cartoon lineup, have them join you for your sweat session. “In doing so, you’ll help establish regular exercise habits that your kids will keep for years,” Robert says.

Start by introducing your kids to bodyweight exercises, which can slowly help them build up to the stress of weightlifting. Just make sure to properly supervise your children at all times—especially while they’re still learning essential proper exercise form.

3 Take An Active Holiday

Next time you’re planning a vacation, consider making it an active holiday. “Many travel destinations are based on physical activities such as skiing, hiking, and water sports,” says Wildman. “These spots provide a great way to get active as a family.”

Next time you’re planning a vacation, consider making it an active holiday.

The added bonus of these holidays is that you might find yourself doing activities you’ve never done before, which helps build a more well-rounded level of fitness and keeps you engaged in leading a long-term healthy lifestyle.

4 Make Strength Training A Friendly Contest

As your kids grow older and begin a more structured weightlifting program, consider turning strength day into a family challenge. After all, a family forged under iron and steel is a family that sticks together.

Since comparing sheer amounts of weight lifted isn’t fair, adjust accordingly. “Create contests centered around exercises that equalize the playing field, like weights lifted based on percentage of body weight,” advises Wildman.

Adjust things to scale. For instance, if you can bench 80 percent of your weight for a certain number of reps, challenge your oldest teenage son to do the same with his weight. This will give him a fair shot at competing.

5 Take Turns Picking Activities

When you’re dealing with a family of five—or a family of two, for that matter—you have to take individual personalities into account. Just as everyone has their favorite color and ice cream flavor, everyone will likely have different activities they prefer doing.

Once a week on a family activity day, take turns allowing each member of the family to choose what they want to do.

Make sure to cater to everyone’s desire. Once a week on a family activity day, take turns allowing each member of the family to choose what they want to do. This ensures more variety in activity selection, and gets everyone excited about participating.

6 Play Games Outside

Board games and TV are OK on occasion, but these sedentary activities shouldn’t be the foundation of family night. Instead, leave the house and play outdoor games instead. Tag, Frisbee, lawn bowling, and hopscotch are all great options to get younger kids involved in physical exercise.

7 Get A Sports Match Going

Interactive games can be a gateway to physical fitness for even most well-baked couch potatoes.

If you live in a close-knit community, consider getting a few families involved in a game of soccer or flag football. This can be an excellent way for grade-school kids to build on the skills they’ve been honing in gym class.

By hosting a team sport, family fitness will feel less like formal exercise and still provide the physical conditioning of a gym workout.

8 Consider Active Video Games

While you should monitor the total amount of time your kids spend in front of the TV each week, you might want to consider simply refocusing their interest instead of turning off the tube completely. Reach for an interactive game—something that makes them get off the couch and dance or play simulated tennis, golf, or basketball.

Interactive games can be a gateway to physical fitness for even most well-baked couch potatoes. Some of these games can be challenging for parents too, so browse through your local store’s selection to see what sparks your interest.

9 Get A Family Dog

One last fun way to help bring the family together and get more exercise is to adopt a family dog. Remember that this is a big decision but, if you’re ready to take on the responsibility of owning a pet, it can be a great way to encourage more activity—nearly double, in fact!

If you’re ready to take on the responsibility of owning a pet, it can be a great way to encourage more activity—nearly double, in fact!

One study published in the American Journal of Preventative Medicine showed that, out of a group of 177 subjects, those who owned dogs spent a total of 300 minutes each week walking, while those who didn’t only spent 168 minutes. That’s nothing to bark at!

Reference

1. Brown, S., & Rhodes, R. (2006). Relationships Among Dog Ownership And Leisure-Time Walking In Western Canadian Adults. American Journal of Preventive Medicine, 30(2), 131-136.

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Whether you choose to spend the better part of an hour on the stair stepper, treadmill, or elliptical, just be sure to work your way up to a moderately intense 130-150 beats per minute during today’s cardio session. This heart-rate range will help you build a stronger aerobic base for better overall endurance, and it will also help your heart better deliver blood and nutrients to your hungry muscles.

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College is complicated. Academics, relationships, finances, parking—all of a sudden, nothing in life is as simple as it was just a few short months ago. So why make fitness any more of a battle than it has to be?

Consider the next few months your training period. If you can stay lean and healthy while everyone around you is slipping into flabby, stressed-out chaos, you’ll be able to do it any time in your life. All you need is a resistance band and a plan. Bodybuilding.com can get you the band, and Beast Nutrition athletes Katie Chung Hua and Sean Sarantos have your plan!

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The fall season marks the start of the school season. Alas, if you’re a student, your days of sleeping till noon and lounging around in your PJs are sadly behind you—at least for a while. Being in school unfortunately also means that your funds could be tight, which can impact your fitness progress. Unless you have a plan, of course. Never fear! It’s possible to beast your nutritional needs without a beast of a bank account.

If you look ahead and plan things right, as per the following tips, your progress and results will truck along just fine. I’m here to help you start your school year off on the right foot and feed your muscles without breaking the bank.

“Once you have a better understanding of what your food budget is, it’ll be much easier to make a game plan every time you head to the grocery store.”

1 Create Your Budget

This is a highly underrated step that many students unfortunately skip, but it will help you avoid lying penniless in a dark alley—or even better, make sure you finish school as quickly as possible.

First, consider the cost of your basic and necessary expenses. Things like tuition, books, rent, and transportation are obviously non-negotiable. Calculate the total expenditure from these major money sinkholes to fully grasp the flexibility of your food budget.

“Take the time to do the math and see how much you approximately have left after paying all your needed amenities,” recommends Beast athlete Sean Sarantos. “Once you have a better understanding of what your food budget is, it’ll be much easier to make a game plan every time you head to the grocery store.”

Along with Sarantos’s advice, it’s crucial to organize a grocery list and do your shopping when you’re not hungry to ensure that you go by the list. Otherwise, an errant bag of chips here and a 12-pack of beer there will surely sap your reserves. When you’re shopping on a budget, it’s absolutely vital to stay within the budget to ensure you aren’t shortchanging your own nutritional needs by the end of the month.

2 Focus On The Essentials

Money has a way of evacuating your wallet, your pocket, and your bank account when you’re not keeping a close eye. Sarantos recommends that you focus spending only on the absolute essentials. “That one day a week when you go out with your friends and buy some drinks can easily be converted into an entire day—or even days’ worth—of meals,” Sarantos advises.

Put it another way: Compare the opportunity cost of buying a couple of expensive cocktails now that aren’t necessary for your goals with adequately being able to feed yourself sustenance (that isn’t Top Ramen) for a couple of days. The choice is obvious.

Be smart. Get your priorities straight. If going out and having fun is a priority for you, you’ll need to account for that in your budget. Try and seek out more free or very low-cost things to do for entertainment. Many establishments offer student prices, and these cheaper options will help you stay on course. In the end, it’s all about give and take.

3 Eat Only Nutrient-Dense Foods

Plan your weekly meals. In fact, plan the majority of your diet to come from nutrient-dense foods, meaning foods that are satiating and full of the necessary macro- and micronutrients to help your body function at its best.

“Each macronutrient—protein, carbs, and fat—usually has a healthy handful of choices to choose from that will meet your nutritional needs while going easy on your bank account,” explains Sarantos. “Know what these choices are and focus on them for optimal budgeting.”

Peanut butter, avocados (if budget allows), and olive oil constitute some of your “good” fat options; tuna and eggs will be the lowest-cost options for protein. For your carb needs, oats, dried beans, whole wheat (or corn) tortillas, brown rice, and bananas all are very affordable.

Plan the majority of your diet to come from nutrient-dense foods, meaning foods that are satiating and full of the necessary macro- and micronutrients to help your body function at its best.

4 Shop Smart

When it comes to grocery shopping, it pays to clip and save. “Sales and coupons make a huge difference,” says Sarantos.

Protein may eat up the biggest chunk of your food budget, so it’s best to buy in bulk (Costco, anyone?) and freeze the portions. You know those endless stacks of coupons in the mail? Comb through them to find deals, or simply buy the meat or protein that is on sale that week. When you pay attention to the cost and can see what would be cost-effective that day or week, you may come across foods you’ve never tried or heard of before, thereby expanding your kitchen arsenal.

5 Consider Supplementation

Some people woefully misunderstand supplementation. Many types of protein powders and meal replacement shakes can be had on the cheap. Protein powders and mass gainers can be an especially cheap and convenient protein source.

“If you actually take a second to look through all the supplements available, you’ll find replacement shakes that can easily take 1-2 meals off your daily consumption plan,” Sarantos states. “Most of these products come in month’s-worth of servings at a very reasonable price, and often you can even find sales on these products as well.”

While I don’t advocate completely disregarding whole meals, a meal replacement can be a great option for the chaotically busy student. Whenever possible, buy in bigger quantities or special sales, as you’ll get more for your money.

Protein powders and mass gainers can be an especially cheap and convenient protein source.

6 Understand The Real Cost Of Fast Food

Dollar-priced items on any fast-food menu may be dangerously tempting for the money-impaired student. They’re convenient, fast, cheap, and are (subjectively) tasty for those late-night studying snacks. While they don’t cost much as far as money is concerned, consider the real cost on your health.

“Consuming fast-food meals regularly will take a real toll on your health and eventually bite you in the butt medically down the road,” advises Sarantos. Those meals typically won’t meet your macro needs, either.

7 Pack Ahead

In life, time is a hot commodity. You feel like there’s never enough of it, so you might end up trying to cram in as much studying and sleep as possible before your horrendously early morning lecture. Before that, however, you race around the kitchen trying to cobble together a meager-looking breakfast and zip out. As a result of poor time management, meal preparation may not be on your agenda.

Change that.

By not having all your meals packed and ready to go, you run the risk of draining your limited monetary resources on outside food and hindering your progress. Take 15 minutes every night to pack your next day’s meals, and have them ready to go so you can bolt out the door.

This simple step could save you hundreds of dollars over the course of the school year. Few people realize just how much those meals could add up until they’re left wondering where their monthly funds disappeared to.

“In the end, you have two choices,” says Sarantos. “You can either take shortcuts, eat fast foods, and complain about how you can’t make progress due to your financial situation, or you can take a deep breath, figure out your true budget, and take control of what you can actually do with every dollar you have. It’s all going to come down to planning and budgeting—and then sticking to it.”

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Today is a performance day. Build overall power by working on your speed and force production. Increasing the explosiveness of your lower-body lifts will help make you a stronger sprinter, lifter, and overall athlete. Not to mention, more power will result in greater overall strength.

Don’t be afraid to slightly increase the load from your last dynamic-effort lower-body lifting day. Even though you’re not pounding out reps near your max, increasing the weight will translate to better overall performance and more muscle.

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Vital Stats

Name: Sohee Lee
Education: B.S. in Human Biology from Stanford University
Occupation: NSCA Certified Trainer, Peak Performance NYC. Author of “Reverse Dieting“
Website: www.soheefit.com
Location: New York, NY

I’ve spent a good chunk of my life trying to be, in a word, “lean.” In fact, I spent about 10 years straight working—largely unsuccessfully—toward attaining a rock-hard physique that I could sport year-round.

Along the way, I made countless mistakes: I overrestricted calories. I went nuts on cardio. I vowed to never allow myself to enjoy my favorite treats again. For whatever reason, I’d convinced myself that all of these things could be sustained for the remainder of my days. Boy, was I wrong.

Here’s the thing: As much fun as it may be to watch your measurements drop week after week, at some point your body stops cooperating. We’re not meant to be in a caloric deficit for long; our bodies actually have multiple mechanisms to protect against that. Dieting is also incredibly fatiguing, both on the body and on the mind.

Ironically, it wasn’t until I quit dieting and obsessing over my progress—or lack thereof—that I was finally able to maintain a lean physique throughout the year. I stopped fighting against my body and took a shot at reverse dieting, a process by which calories are slowly increased over a long period of time. The primary goal of this method is to bring your impaired metabolism back up to speed, but it also offers a host of other benefits that can help you both in and out of the gym.

You need to have this technique in your toolbox. Here’s why!

WHAT REVERSE DIETING IS—AND ISN’T

Reverse dieting is a technique that smart physique competitors have used for years to recuperate after their shows are done. If this is your first time seeing the term, you might just think it means “eat more,” but it’s more nuanced than that.

Reverse dieting doesn’t mean you should down bagels with gobs of peanut butter until you no longer feel deprived. Rather, you increase calories strategically, usually to the tune of 80-100 per day, and then slowly move upward after that.

Why is this rate important? If you’ve ever switched overnight from caloric deprivation into an extended smorgasbord, you probably know why it’s crucial to increase calories slowly.

Your metabolism is super low after something as strict as a diet or contest prep, and strapping on the feedbag can lead to some serious fat gain in a short period of time. Reverse dieting, on the other hand, can help you experience some long-earned hypertrophy without having to hide in your off-season sweatpants.

So does this mean that only competitors and other extremely lean people can benefit from a reverse-dieting approach? Definitely not. A reverse can work great for anyone who falls into one or more of the following categories:

• You’ve been dieting (or crash dieting) on very low calories for a very long time, and fat loss results have stalled.
• Your metabolism is wrecked to the point where no amount of calorie-cutting and exercising will elicit a response from your body.
• You train hard, but still feel low energy and fatigue during the day.
• You hate your diet, your motivation is at an all-time low, and your workouts feel like a torture session.

Reverse dieting has been found to help repair metabolisms that have been damaged from chronic dieting, but even if you’ve never used the D-word to describe what you do, you should still know about it. Here’s how it helped me.

Benefit 1

This may sound simplistic, but if you’ve ever been tied to a restrictive dietary scheme, you know what a relief just a few more calories a day can bring. Suddenly, there’s no more constant worrying about when and where your next meal is going to come from. You can attend a social event that will have food or drink, rather than stay at home because it would tempt you to deviate from your airtight program.

This may sound simplistic, but if you’ve ever been tied to a restrictive dietary scheme, you know what a relief just a few more calories a day can bring.

“Living the lifestyle requires sacrifice,” you tell yourself in the heat of battle. But after a while, living in a deficit while training hard inevitably wears you down. Once I began reverse dieting, life wasn’t about deprivation anymore. Instead, I had more freedom to relax when it came to food quantities, and that, in turn, helped me to think less about food.

By nipping a craving in the bud, even in a small way, I was then able to easily move on with the rest of my day instead of having my thoughts circulate ad nauseum around that one treat I was denying myself. I also didn’t have to cry about my measly portion sizes or lament the lack of full-fat cheese I could afford on my program. I could eat to the point of satisfaction and be done with it.

Benefit 2

To someone who has been living and training in a deficit, more calories means more energy. All of a sudden I wasn’t dragging my feet around all day. I wasn’t distracted by hunger pangs or fatigue, and that in turn gave me the drive to approach my work—as well as my relationships with my fiance, friends, family, and dogs—with extra gusto.

I wasn’t distracted by hunger pangs or fatigue, and that in turn gave me the drive to approach my work—as well as my relationships with my fiance, friends, family, and dogs—with extra gusto.

Mentally, the transformation was even more pronounced. More carbohydrates meant more glucose, which meant more willpower to seize the day and get tasks done. Not only that, but the very fact that I wasn’t thinking about food around the clock freed up an incredible amount of mental space to give my all new projects.

I became more patient, more open-minded, and more focused. I found myself in a better mood, and I was much more pleasant to be around. In short, I felt like myself again.

Benefit 3

After dieting for a long time, I was afraid to stop. I thought that, without that caloric deficit, my weight wouldn’t go down. And if my weight didn’t go down, then clearly everyone would think that I was:

• Out of control.
• Getting “softer.”
• Letting go.
• Unlovable or unworthy of friendship and attention.

Those remarks never came. They were all in my head. To the contrary, my friends and family expressed relief that I finally allowed myself to enjoy food with them. Of course, it really wasn’t about the food so much as the fact that I was able to break bread with them—literally—at the dinner table and share a common experience. That was what I had been missing.

I have since learned that the only person who truly gives two hoots about my size is … well, only me. It wasn’t until I began to truly understand this that I was able to heal my relationship with the scale.

Benefit 4

Before, my body was merely a vessel for showcasing my fat-loss efforts. I viewed it as little more than a mannequin that manifested the amount of body fat I was carrying at any given time. When I trained, my sole purpose was to burn calories—the more, the better. When I sprinted, I actually imagined my fat cells burning to a crisp.

At some point, this single-mindedness took the enjoyment out of exercise. I viewed it as merely a means to an end, and I found myself simply going through the motions.

Give your body the fuel it needs, and it will reward your hard training with muscle.

With the boost of energy I received from reverse dieting, I realized that I hadn’t been giving my body enough credit. I saw that I had the strength to bang out multiple bodyweight pull-ups, I could easily carry heavy grocery bags up the stairs on my own, and I could pick up my dog with ease. In short, I saw that I had been building strength, but not allowing myself to experience it.

Soon enough, this realization helped me switch my goals from calorie-burning to strength-building. As other figure-focused women have discovered, training for strength is way more fun—and when you’re well-fed, it can be far more effective at helping you stay lean than training solely for fat-loss. Give your body the fuel it needs, and it will reward your hard training with muscle.

You deserve to experience the full range of benefits that your training has to offer. Let some calories back onto your plate, and watch as the quality of both your workouts and your life soar!

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5 Principles Of Lifting Life

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This dark chocolate and berry protein loaf is a sports-nutrition masterpiece. It’s easy to make, perfect for after the gym, and inspired by paleo-dietary principles. It’s light, moist, and the dark chocolate and strawberries perfectly compliment the soft, spongelike loaf base.

As with all of my recipes, it’s loaded with healthy, functional ingredients—from the flavanoid content of the dark chocolate to the phytonutrient content of the berries. This high-protein dessert is also very nutrient-dense and relatively low-carbohydrate.

Eat Like An Athlete

This loaf’s nutrient profile has been tailored for someone who’s following strict paleo principles. Many paleo athletes are on a high-fat, high-protein, and low-carbohydrate diet. Assuming that those athletes have eaten the majority of their fats before training—in order to fuel for the session ahead—this post-workout loaf is packed with protein to help repair and grow muscles.

Most importantly, the protein content comes from whey protein and eggs—two protein sources that boast some of the highest biological values in sports nutrition.¹ The biological value of a protein is essentially a measurement of how much protein the body can actually use from the source.

Meet Your Macros

This recipe also contains a small amount of nutrient-dense carbohydrates, each equipped with some impressive benefits. The loaf contains 20 grams of dark chocolate which, while being a small amount, is enough to be beneficial.² Flavonoids in dark chocolate increase insulin sensitivity, which then improves the absorption of all nutrients, allowing you to make the most of each fuel-packed bite.

A helping of berries adds another bounty of health benefits to this recipe. Berries have a high phytonutrient content, which supports the body’s immune system and metabolism.³

Put simply, the health benefits this loaf offers will help keep you lifting for a long, long time to come. So what are you waiting for? Let’s get baking!

Dark Chocolate Berry Protein Loaf

• 1 scoop (30 g) whey protein
  (vanilla works well, as does dark chocolate, but feel free to experiment)
• 2 whole eggs
• 1/4 cup (35 g) coconut flour
• 3/4 cups almond milk
• 1/2 tsp baking powder
• 7 oz (20 g) strawberries and blueberries
• 1 square (20 g) dark chocolate, 85% or higher

1. Preheat oven to 375 degrees F (190 degrees C).
2. Mix all ingredients except chocolate and berries in a bowl.
3. Whisk until mixture is light and almost frothy. If needed, add more almond milk to achieve the right consistency.
4. Break dark chocolate into smaller pieces. Add to mixture along with berries.
5. Line loaf tin with wax paper or coconut oil.
6. Pour in mixture, and place in the oven. Cook for 40-60 minutes. Make sure a toothpick or knife comes out clean. (If you have a good oven the cooking time may be shorter so, as time creeps on, be sure to pay attention to your loaf.)
7. Devour!

Serving suggestion

If you find the loaf a bit dry, or just want to add a little extra flavor, reach for a dollop of yogurt. It adds that extra bit of deliciousness, balances the dish out perfectly, and eliminates the need for a coat of sugar-filled icing.

Dark Chocolate Berry Protein Loaf PDF (30.2 KB)

References

1. Layman, D., & Rodriguez, N. (2009). Egg Protein as a Source of Power, Strength, and Energy. Nutrition Today, 44(1), 43-48.
2. Grassi, D., Lippi, C., Necozione, S., Desideri, G., & Ferri, C. (2005). Short-term administration of dark chocolate is followed by a significant increase in insulin sensitivity and a decrease in blood pressure in healthy persons. American Journal of Clinical Nutrition, 81(3), 611-4.
3. Beecher, G. (1999). Phytonutrients’ Role in Metabolism: Effects on Resistance to Degenerative Processes. Nutrition Reviews, 3-6.

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The Value Of Milk And Eggs

Say you’re stranded on a deserted island and can only choose two animals to live with you. Provided you want to be ripped when the rescuers arrive, you couldn’t do much better than a cow and a chicken. Here’s why.

Vital Stats

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The dietary improvements you’ve been making for years are OK, but these days you can do better.

Check out these 2014 upgrades for a better fit.

1 Upgrade Your Daily Pick-Me-Up

Initial Upgrade

It’s hard to escape the green-tea-publicity carousel. Numerous studies have praised its unparalleled prowess for beating everything from cancer to belly fat.

The 2.14 Upgrade

Research in the “Journal of Agricultural and Food Chemistry” found that adding vitamin C to your brew protects the tea’s antioxidants and makes green tea’s effects more powerful. You won’t even taste the difference.

Bonus: You can suck on the lemon afterwards to spritz up your breath.

2 Upgrade Your Seafood

Initial Upgrade

Fitness fanatics in particular have wised up to the benefits of omega-3s. Research at the University of Georgia found that omega-3 properties can reduce post-exercise muscle pain by as much as 25%.

It’s always smart to eat salmon after a hectic bout of ironmongering, but you can go one better.

The 2.14 Upgrade

When you combine ginger with protein, more of the protein gets digested faster, according to research in “European Journal of Gastroenterology and Hepatology.” Ginger mainlines this muscle fuel to the places you need it most.

3 Upgrade Your Favorite Superfoods

Initial Upgrade

Superfoods reportedly fight disease and help you live to a ripe old age. But antioxidants have a dirty little secret. What the ‘Mad Men’ fail to tell you is that antioxidants could be making you chunkier than a jar of peanut butter would.

The 2.14 Upgrade

If you’re trying get leaner, then antioxidant timing is crucial. When antioxidant-rich foods are eaten on an empty stomach, they might further increase appetite beyond normal levels, according to research in “Nature.”

So eating a bowl of berries might actually stoke your appetite even further. Instead, save sweet berries as a treat for after a high-protein meal.

4 Upgrade Your Hydration Strategy

Initial Upgrade

Straight ol’ tap water used to be thought of as the best source of hydration because your body doesn’t have to heat it up to absorb it. However, this theory (and beverage) needs to be put on ice.

The 2.14 Upgrade

Research in “Journal of the International Society of Sports Nutrition” found that when people drank cold water during a workout, their core temperature stayed lower and they could actually do slightly more reps on the bench press.

Adding a sprinkle of Himalayan rock salt will help you retain more water so it’s not ejected every 10 minutes, thus keeping you hydrated longer.

5 Upgrade Your Cheat Meals

Initial Upgrade

Relentlessly following your diet can make you fall off the wagon, but the occasional cheat meal might help ignite your metabolism when you return to your usual routine.

In this way, cheat meals can actually help you stick to your diet, according to research at the University of Illinois.

The 2.14 Upgrade

When attacking your cheat meal, set this one rule for yourself: Never eat food out of the box it came from. Once you’ve started binging on fatty or sugary goodness, it can be just as addictive as nicotine or cocaine, making it nearly impossible to stop, according to a study in “Nature Neuroscience.”

Not to mention, staring at the bottom of an ice-cream tub is a pretty big comedown. Solution? Use portion control, and place your food in a small bowl.

6 Upgrade Your Snacks

Initial Upgrade

Nuts are full of healthy fats, protein, and fiber that drip-feed your muscles with all kinds of minerals and vitamins. But there might be a smarter way to mix them into your diet.

The 2.14 Upgrade

Next time you’ve got an all-you-can-eat business lunch on your schedule, pack a snack box of walnuts. Eating one handful after a high-fat meal protects your heart and does an even better job of keeping your arteries supple than olive oil, according to research in “Journal of the American College of Cardiology.” Think of it as an internal Pilates class, minus the tights.

7 Upgrade Your Midday Meal

Initial Upgrade

There’s no way your boss should make you fat. Research at the University of Bristol found that eating at your desk or place of work can make you eat more calories later in the day.

The 2.14 Upgrade

It might seem a little antisocial, but you’ll eat up to 44 percent more calories if you eat with someone else, and up to 76 percent more if you join your entire office for a restaurant lunch, according to research in “Nutrition.”

People breed distraction, and diversions make you forget how much you’re shoving into your pie hole.

References

1. Lafata, D., Carlson-Phillips, A., Sims, S., & Russell, E. (2012). The effect of a cold beverage during an exercise session combining both strength and energy systems development training on core temperature and markers of performance. Journal of the International Society of Sports Nutrition, 9(1), 44-44.
2. Gawande, S., Kale, A., & Kotwal, S. (2008). Effect of nutrient mixture and black grapes on the pharmacokinetics of orally administered (-)epigallocatechin-3-gallate from green tea extract: A human study. Phytotherapy Research, 22(6), 802-808.
3. Hu, M. (2011). Effect of ginger on gastric motility and symptoms of functional dyspepsia. World Journal of Gastroenterology, 17(1), 105-105.
4. Black, C., Herring, M., Hurley, D., & O’Connor, P. (2010). Ginger (Zingiber Officinale) Reduces Muscle Pain Caused By Eccentric Exercise. The Journal of Pain, 11(9), 894-903.
5. Hickman, M. (2011, January 7). Britain’s ‘unadventurous’ fish eaters told to take the plunge and try gurnard.
6. Cockburn, E., Stevenson, E., Hayes, P., Robson-Ansley, P., & Howatson, G. (2010). Effect Of Milk-based Carbohydrate-protein Supplement Timing On The Attenuation Of Exercise-induced Muscle Damage. Applied Physiology, Nutrition, and Metabolism, 35(3), 270-277.
7. Andrews, Z., Liu, Z., Wallingford, N., Erion, D., Borok, E., Friedman, J., … Diano, S. (2008). UCP2 mediates ghrelin’s action on NPY/AgRP neurons by lowering free radicals. Nature,454(7206), 846-51.
8. Volek, J., Sharman, M., Gomez, A., Judelson, D., Rubin, M., Watson, G., … Kraemer, W. (2004). Comparison of energy-restricted very low-carbohydrate and low-fat diets on weight loss and body composition in overweight men and women. Nutrition & Metabolism, 1(1), 13-13.
9. Layman, D., Evans, E., Erickson, D., Seyler, J., Weber, J., Bagshaw, D., … Kris-Etherton, P. (2009). A Moderate-Protein Diet Produces Sustained Weight Loss And Long-Term Changes In Body Composition And Blood Lipids In Obese Adults. Journal of Nutrition,139(3), 514-521.

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A decade in the Air Force has helped Riley Marx gain a global appreciation for fitness. In the past three years, she’s increased her baseline strength and athletic physique to a higher level. Now she has her eyes fixed on the IFBB.

Marx trains working dogs for the military. This important function helps keep bases and battlegrounds safer, and handler and dog must be prepared for many sorts of assignments. That’s why Marx’s training is for both function and physique. Try to match this figure athlete’s PT score, if you dare!

Vital Stats

Name: Riley Marx
Email: rileym.marx@gma…
BodySpace: RileyMM86
Age: 28
Height: 5′ 8″
Weight: 145 lbs
Years Bodybuilding: 12 total, 1 in competition
Education: Associates degree in criminal justice
Branch of Service: Air Force
Years of Service: 10
Tours of Duty: F.E. Warren, WY; Andrews, MD; UAE; Kunsan, South Korea; Kadena, Japan
Rank: TSgt
PT Test High Score: 98

What inspired you to join the military?

I signed up and entered the Delayed Entry Program (DEP) as a sophomore in high school. I knew exactly what I wanted to do. I wanted to see the world, have my education paid for, and to serve my country proudly. I formally enlisted in 2004, shortly after graduating high school.

If I hadn’t gone into the military, I would have pursued going into the FBI or another law enforcement career. I have always been interested in the law, and I chose to become a security forces member to gain more experience with the job before applying for a federal law enforcement career.

Describe what you do in the Air Force.

I train Military Working Dogs (MWDs), which the military needs for a number of reasons. They provide an enhanced capability to detect explosives and narcotics, secure critical resources, and enforce laws and regulations. MWDs also help defeat threats inside and outside base boundaries. They serve vital roles in offensive and defensive operations and effectively counter threats during peacetime and war.

MWDs assist soldiers in all these ways, and they also ensure our forces can anticipate, deter, detect, defeat, defend, and recover from threats and adversaries. MWDs are the best partners and of course, man’s best friend!

“Bodybuilding isn’t just competing. It encompasses strength development and muscular hypertrophy to obtain a certain look.”

How did you get started in bodybuilding?

Well, for me, bodybuilding isn’t just competing. It encompasses strength development and muscular hypertrophy to obtain a certain look. By that standard, I’ve been bodybuilding since high school.

I started athletic competition with gymnastics at age five. I played basketball, soccer, softball, volleyball, and golf. I’ve done swimming, diving, and ran track. I started lifting weights in high school for track and have been lifting ever since. I wanted to take my lifting to the next level and start competing in 2011. However, it took until 2013 for me to finally be in a location where I had access to a respectable coach and was in a good spot in my life to begin my competitive bodybuilding journey.

How did living abroad and your tours of duty change the way you look at fitness?

I have always thought highly of fitness, and have continuously lived by the credo “Fit to Fight.” We in the military are held to a higher standard and need to stay fit year-round. Our jobs are demanding, and we can be deployed on a mission at any given time. If my time in the military has done anything for my passion of fitness, it’s given me more motivation to be the best me I can be.

My global perspective has certainly expanded while being stationed in Japan and other countries. Their culture and society are so different from America. It shows in every aspect, from the way they drive to social interaction. The Japanese people don’t have a word for “lean” so they just say “skinny” instead, which can get under a bodybuilder’s skin!

How have your military discipline and contest prep fit together? Or have they?

I think military discipline and contest prep are two similar types of discipline, and they fit together well. Military discipline was drilled into our heads during basic training, and it taught us to develop self-control, character, and efficiency. It brings about order in life in more ways than one, and it became an instilled lifestyle from that point on.

“Military discipline brings about order in life in more ways than one, and it became an instilled lifestyle from that point on.”

It helps with contest prep by keeping me in line. Contest prep takes willpower and self-control, attributes that are definitely byproducts of my military discipline. Contest prep is more difficult since you are the only one pushing yourself to be your best and not slip up. Drill instructors teach us to pay attention to detail and leave no room for error. In prep, there is no one but you holding yourself to that difficult standard.

Bodybuilding helps me to continue being “Fit to Fight” and keeps my discipline and motivation at its peak. It also helps me to epitomize the total airman, which is what we strive for. That’s why it’s still important to me to do well on PT tests, though. I’m still trying to get a perfect score, but I have never been fast at running anything over 200 meters. It’s the only thing I haven’t earned max points on yet, but I will reach that goal!

Do you think it’s more or less difficult for military women to stay in shape than it is for civilian women?

I think it can vary depending on the job in the military, but I know for security forces it’s more difficult for women to stay in shape. Yes, it is our job to stay in shape, but with the long hours—we work up to 12-14 hour shifts—the shift changes at any given time, the extra time we need to care for our troops, and the fact that we are held to a different physical standard than civilian women, makes what we do even more challenging.

Even on days that are allotted for PT with our squadron, it’s not enough time to get in a good weightlifting session at the gym. We meet up in a mandatory formation, and then have roughly 30 minutes for PT, which consists of running and mild calisthenics. To stay in good physical condition, one must lift weights as well; that requires extra time outside of the duty day to be spent in the gym. I can’t even imagine how difficult it is for single mothers or mothers in a military-to-military marriage.

Do you think the Air Force needs better physical fitness?

Yes, I think that the Air Force needs better physical fitness. I feel that individuals should be held more accountable for their level of fitness and for their failures as well. The Air Force has been cracking down on PT and airmen who fail. They constantly try to improve the PT test and drive the importance of PT into all airmen.

I believe the AF is still, and will continue to be, an incredible force. Even though it still has a long way to go when it comes to PT, it has come a long way since 2004. A lot more emphasis has been put on PT, and failure to adhere to physical training standards is now subject to discharge from service.

“I believe the Air Force is still, and will continue to be, an incredible force.”

What workout plan worked best for you?

I am using the principles of German Volume Training. I’m doing this for my off-season to try and put on some muscle mass while still remaining fairly lean.

Note: Rest 60-90 seconds between sets.

Which nutrition plan works best for you?

Which supplements give you the greatest gains?

“If I were to win my pro card, it would mean the world to me. I would know my hard work and dedication to this sport has paid off and that drive and determination will always prevail.”

What are your future bodybuilding plans?

My short-term bodybuilding plans are to compete at an NPC show in order to qualify for a national level competition. My long-term goal is to eventually earn my IFBB pro card in women’s figure.

If I were to win my pro card, it would mean the world to me. I would know my hard work and dedication to this sport has paid off and that drive and determination will always prevail.

Who are your favorite bodybuilders?

I just love IFBB pro Nicole Wilkins! I follow her on social networking sites, and she is such an amazing competitor and inspiration to many. Her physique is stunning, and I can only dream of competing next to her one day.

I’m also inspired by my coach and friend IFBB pro Zoa Linsey. She always puts her clients’ best interest first. She is an awesome person and has oodles of knowledge on bodybuilding. Zoa taught me a lot!

What tip would you give other bodybuilders in the military?

Even though it can be hard with the long hours, training, and deployments, take advantage of your down time and the free facilities. Preparation is key! Keep rollin’ with the punches, and don’t stop till you get it!

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Home | Store | Products | Careers | Help | Contact Us | Terms of Use | About Us | Checkout | Site Map | Advertise With Us | Affiliates

© 2014 Bodybuilding.com, LLC. All rights reserved. Bodybuilding.comsm and BodySpace® are trademarks of Bodybuilding.com, LLC.

© Bodybuilding.com, 5777 N. Meeker Ave, Boise, ID 83713 USA – 1-866-236-8417

Home | Store | Products | Careers | Help | Contact Us | Terms of Use | About Us | Checkout | Site Map | Advertise With Us | Affiliates

© 2014 Bodybuilding.com, LLC. All rights reserved. Bodybuilding.comsm and BodySpace® are trademarks of Bodybuilding.com, LLC.

© Bodybuilding.com, 5777 N. Meeker Ave, Boise, ID 83713 USA – 1-866-236-8417

The early ’90s brought us a slew of incredible rock songs. Because of tracks like Nirvana’s “Smells Like Teen Spirt” and The Smashing Pumpkins’s “Zero,” rock bands moved from small counter-culture concerts to broad-audience radio airwaves. And once they got there, bands and their hit songs proved to have a whole lot of staying power.

Despite the prevalence of boy bands and Taylor Swift on the radio today, ’90s rock is still relevant, especially to those of us who like to hit the weights hard. Don’t believe us? Just stand a little closer to the guy deadlifting ten plates, and you’ll likely hear the thick sound of guitar strums blasting from his headphones.

Whether it leans toward the harder alternative metal sound or treads a fine line between punk and garage, rock is all about the attitude. If you think you can do it, and surround yourself with an air of confidence, then you can.

Each of these training songs is sure to get you amped up for a workout worthy of a good basement-moshing session…and a bout with heavy iron!

1 Pantera, “Cowboys From Hell”

Via Warner Music Group

Who needs a western when you can experience these guys? Hit the gym ready to make gains and take notes from these cowboys from hell; be that bad guy in black and take over the town. No matter what you do, don’t let them lock you in your cage.

2 Pantera, “Walk”

Via Warner Music Group

Yes, we’re talking to you. Take this lesson from Pantera: Be yourself by yourself. Don’t let anyone get under your skin. Be proud of that body you worked hard for, and make them respect the walk.

3 Nirvana, “Smells Like Teen Spirit”

Via Universal Music Group

That intro: the Converses, the cheerleaders, the pompoms, the janitor rocking out in the back … What’s not to love about this Cobain classic? Wear your threadbare cardigan, hit the gym, and sweat until you smell like the spirit. Whenever someone asks “How low?” remember that the answer’s always “below parallel.”

4 Metallica, “Enter Sandman”

Via Warner Music Group

This classic’s bound to get you going. Turn it up, tune in, and head off to Never-Never Land.

Note to self: Make sure to get eight hours’ worth of Z’s a night (preferably with both eyes closed).

5 Bush, “Machinehead”

Via Universal Music Group

In addition to helping you establish a steady breathing rhythm with their helpful repetition of “breathe in, breathe out,” Bush’s “Machinehead” pushes you to go for one more set. Do it. Dig deep and chase that electric light.

6 Soundgarden, “Spoonman”

Via Universal Music Group

It’s not a knife, it’s not a fork, it’s not even a spork. We’re talking about the clearly superior utensil: the spoon. You can use it to eat and, as Soundgarden has shown, to make melodic clacking sounds. It’s really the one thing that makes all other instruments obsolete. Just make sure you have a full set: We’re talking tablespoon, teaspoon and, yes, even that serving spoon for good measure.

7 Pearl Jam, “Even Flow”

Via Sony Music Entertainment

Mosh pits, flannel, long hair, and cargo shorts. Oh, and head banging. Put one of your favorite Guitar Hero songs to work in this game called life. Whether you’re kneeling during crunch pull-downs or just praying for dem gains, make moves. Don’t wait for “someday to begin your life again.” Do it now.

8 Alice In Chains, “Man In The Box”

Via Sony Music Entertainment

If you ever find yourself working out in a cow stable with a wicked case of bed head—or hitting a morning training session with the same messy do—just channel Alice In Chains’ self-assured, empowering mantra. Don’t let anyone put you in a box, and don’t rely on anyone to come and save you. Sepia hues not included.

9 Megadeth, “Holy Wars … The Punishment Due”

Via Universal Music Group

Cue guitars. Cue drums. With over a minute of musical intro, and a wicked guitar solo a few minutes in, this song is metal at its finest. We’d expect nothing less from the former lead guitarist of Metallica.

10 Red Hot Chili Peppers, “Give It Away”

Via Warner Music Group

You don’t have to wear mirrored pants with sparkly lipstick or ribbon-dance through the desert to get down with this ’91 classic. We’re not really sure what they’re giving away, but what’s not to love about the RHCP’s philanthropic nature? Work hard so you can give things away too—namely your old, oversized clothes and that former lack of motivation.

11 The Smashing Pumpkins, “Zero”

Via Universal Music Group

The “she” the Smashing Pumpkins referring to in this song is clearly the clean. You want to get bigger, stronger, and leaner? Then she’s all you really need.

12 Nine Inch Nails, “Closer”

Via Universal Music Group

The lyrics might be NSFW, but that doesn’t mean you can’t turn it up when you’re in the gym. Some experiences in life require you to unleash your inner animal. Your workout is one of them.

13 Korn, “Blind”

Via Sony Music Entertainment

If you’re not sure if it’s still cool to like Korn, we have the answer for you: yes. “Blind” was their first famous track and it rocks just as hard today as it did when it was released in 1994. Turn it up, lift hard.

14 Marilyn Manson, “Sweet Dreams (Are Made Of This)”

Via Universal Music Group

Sure Marilyn Manson is creepy, and sure the music video might give you nightmares for a week, but we think his cover of the Eurthymics hit is one that should be required on every gym playlist. Who are you to disagree?

15 Bad Religion, “Infected”

Via Warner Music Group

You and me have a disease. It’s called the “fitness bug.” But instead of bringing death and destruction, it’s an infection that makes you healthier, stronger, and live longer. Thanks for the heads up, Bad Religion.

16 Rage Against The Machine, “Killing In The Name”

Via Sony Music Entertainment

RATM taught us to ask why. If you’re in the gym just because someone told you to be there, you need to rethink your motivation strategy. Find your personal reasons for fitness and remember them when things get difficult.

17 311, “Down”

Via Sony Music Entertainment

If you’re ever nostalgic for the ’90s, watch this music video. It’ll remind you how glad you are we evolved. The video might be outdated, but the song is still a great one for getting through a tough set.

18 Primus, “My Name is Mud”

Via Universal Music Group

It’s a quirky choice for this list, but we think it’s perfect for any workout you’re doing. Whether you’re going for a squat PR, jogging on the treadmill, or hitting some biceps curls, this song will do your body good.

19 The Presidents Of The United States Of America, “Lump”

Via Sony Music Entertainment

The grunge is strong in this one! Enjoy the fun guitar chords, weird lyrics, and Chris Ballew’s iconic voice. Just be careful not to sing “She’s lump!” too loudly around other lifters.

20 Stone Temple Pilots, “Interstate Love Song”

Via Warner Music Group

The most difficult part about putting STP on a playlist is choosing only one track! We think “Interstate Love Song” is a great choice not only for the genre, but also for some cool-down music.

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Vital Stats

Name: Jacob Wilson
Education: PhD in Skeletal Muscle Physiology from Florida State
Occupation: Founder ABCbodybuilding.com
Website: jacobwilsonphd.com
Facebook: Jacob-Wilson

Q When I started training, I made huge gains in size and strength. Now nothing works. I hit every body part twice a week, blasting them with 20-30 sets per workout. Still no growth. What gives?

I’ll be honest with you: Plateaus are one of the most difficult things you will have to face as the number of years you’ve trained continues to climb. As a scientist, I’ve spent countless hours trying to figure out how we can avoid training plateaus. I’ve also looked into the reasons untrained people grow quickly while highly trained people can barely make gains at all.

It all has to do with how your body adapts to training. Once you know why you plateau, you’ll be able to counter your body’s adaptive impulse by strategically manipulating your training frequency and volume. Let’s dive in!

The Adaptive Trap

The primary model used to explain how we respond to the rigors of training is Hans Seyle’s General Adaptation Syndrome. Originally, this theory explained how your body responds to stress in general, but over time we’ve come to understand that hard-training athletes deserve their own version. In either case, the theory posits that we move through three stages of adaptation: the alarm reaction phase; the resistance phase, and the exhaustion phase.

The alarm reaction phase commences during training, when you break down muscle tissue with either heavy loads or high volume. After a workout, your body is pretty beat up, and as a result your performance declines for a short time. At this point, the stage of resistance is triggered.

During the resistance stage, your body adapts specifically to the stimulus you imposed on it during the alarm reaction phase. If you lifted heavy, for example, the body adapts to make you stronger. If you trained for hypertrophy, your muscles will grow.

Ideally, we fluctuate between the first two stages. When we stop making gains or plateau, we have officially entered into the stage of exhaustion.

There are three likely reasons for this plateau. One is a lack of variation in training itself. This makes it impossible to enter into the alarm reaction phase because your body is too familiar with the training stimulus.

Another reason you might be lingering in the exhaustion stage is that you have overreached and may possibly slide into overtraining.

However, if you challenge yourself with new workouts, eat and sleep well, and train each body part twice per week, it’s unlikely that these factors are causing your training plateau. More than likely, the culprit for your plateaued gains is that your training frequency is simply too low.

The Other Anabolic Window

I know what you’re saying: “Two brutal workouts isn’t enough? It’s what Arnold used to do—and it feels like a ton!” Hear me out.

From a scientific standpoint, the stage of resistance manifests as an increase in protein synthesis within the muscle. This may not surprise you. What might be surprising is that this increase is influenced by more than just how hard you train or how much protein is in your shaker bottle. Your training status has a lot to do with it, too.

If you want to grow like you did back in the early days, you’ll have to find a way to get the most of the short window you experience now.

In a fairly recent study out of McMaster University in Canada, scientists had untrained individuals perform an intense leg workout, after which they analyzed the protein synthesis that took place in their bodies.¹ These researchers found that protein synthesis lasted for 72 hours after the bout. Great, huh?

The good times didn’t last forever, though. After only 8 weeks of training, the window of elevated protein synthesis had shrunk to as little as 16 hours! This means the stage of resistance wouldn’t even last to the end of the day if the person trained in the early morning. If someone has been training for three or more years, the response may be even briefer, along the lines of 4-12 hours.

If that’s you, then training a body part twice a week for months on end isn’t likely to bust you out of your rut and deliver new gains. If you want to grow like you did back in the early days, you’ll have to find a way to get the most of the short window you experience now.

Frequency Up, Volume Down

What if I told you the answer to busting through sticking points was to train each body part up to six days per week? To many, this would be a reason to label me a lunatic or question my nattyness. Surely, this type of frequency would make you overtrain in a hurry, right? Not necessarily.

Here’s what you need to know: Training frequency, which is how often you train, is independent from volume, which the measure of how many sets you perform per workout. So if you currently perform 15 sets per body part in a workout, I wouldn’t have you perform those 15 sets six times per week.

Instead, I suggest taking those sets and equally dividing them into six days instead of two. For example, if you train 15 sets of chest on Monday and 15 sets on Friday, you would now train only 5 sets per day, Monday through Saturday.

The science behind high-frequency training

As a scientist, it is critical that everything I say has a research-based background, and high-frequency training definitely does. One of the breakthrough studies supporting my advice was performed by Dr. Raastad and his colleagues out of Norway in 2011.²

These researchers took elite, resistance-trained athletes who were training every body part three times per week and broke their workload up over six days per week, with a lower volume per workout. Then they kept another group on the three-times-per-week program.

By the end of the study, the elite lifters training each body part three times a week hit a plateau in gains. On the other hand, the lifters who trained six days per week were able to increase their quad size by 10 percent in a matter of weeks, and their strength skyrocketed!

A 1994 study out of Finland supports these findings.³ Researchers looked at elite weightlifters who typically trained once per day. Due to their elite status, these athletes were in a frequent state of plateau. Researchers then took their training volume and split it up so they were now training twice per day on all workouts.

So, if they usually performed 20 sets in the morning, they were now performing 10 sets in the morning and 10 at night. As with the Norway frequency study, this was enough to drastically overcome their plateau.

Let’s say you normally perform 12 sets of legs for two workouts a week. To give your body a new stimulus, you could divide that into 6 daily sets spread over four workouts a week. Or if your volume is even greater, you can divide it equally between six workouts a week. Below is an example of how you might modify your training.

Traditional

High-Frequency

Just remember: Your body can adapt to high-frequency training just like it did to low-frequency training. Once that happens, you can shock your system by compressing volume into fewer training days.

The fact that your body is no longer accustomed to this stimulus may very well trigger protein synthesis for 24-48 hours the way it did back when you were a novice.

References

1. Tang, J., Perco, J., Moore, D., Wilkinson, S., & Phillips, S. (2008). Resistance training alters the response of fed state mixed muscle protein synthesis in young men. AJP: Regulatory, Integrative and Comparative Physiology, 294(1), R172-R178.
2. Raastad T., Kirketeig, A., Wolf, D., Paulsen G. Powerlifters improved strength and muscular adaptations to a greater extent when equal total training volume was divided into 6 compared to 3 training sessions per week. Book of abstracts, 17th annual conference of the ECSS, Brugge 4-7 July 2012.
3. Hakkinen, K., & Kallinen, M. (1994). Distribution of strength training volume into one or two daily sessions and neuromuscular adaptations in female athletes. Electroencephalography and Clinical Neurophysiology, 34(2), 117-24.

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