Bodybuilding Tidbits Of The Day

1) Bison is a high protein food, perfect for building lean muscle. It contains less fat than any other red meat. Only 2.5g of fat for 3.5 oz

2) Cottage cheese (CC) provides a great, quick protein fix. Opt for Friendship 1% CC. It contains more protein than most at 16g per 1/2 cup

3) .Sprint intervals torch body fat. Run as if a bear is charging at you for 10 seconds, then walk 2x the distance covered to recover. Try 10 rounds.

4) If you can perform more than 10 pull ups, next time try sternum chin ups. This style basically combines the chin-up & row into one exercise.

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Bodybuilding Tidbits Of The Day 

1) Dips are a great exercise that work your chest, shoulders and arms at the same time. They help improve strength on the overhead and bench press

2) Blueberries have 5x the antioxidant power of apples or carrots. In fact, the wild variety has 2x the antioxidant level of cultivated ones.

3) Canola oil is a great choice to use when cooking. It only contains 7% saturated fat compared to 16% from the common Soybean oil.

4) Most know that excess consumption of sugar causes many health issues. Less widely known is it can also decrease testosterone by nearly 25%.

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Bodybuilding Tidbits Of The Day 

1) The next time you’re craving sweets, opt for dried fruit. Besides sugar and calories, they’re also packed with fiber, vitamins and minerals.

2) To keep eggs, milk and meats fresh longer, be sure to store them in the back of the fridge where it stays the coldest.

3) One easy way to increase performance in the gym is to take deep breaths. More oxygen flowing to the muscles equals training harder, longer.

4) Incline flyes are a great way to finish off a chest workout. To get the most benefit, squeeze your pecs for a full second at the top.

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Bodybuilding Tidbits Of The Day 

1) Side-lying planks target the abs, hips and back. Try to keep a straight line from your ankles to your shoulders. Perform 2-3 sets, 30 sec each side

2) Here’s a great bodybuilding meal: 8oz grilled chicken breast, 6oz sweet potato, 2 cups of mixed veggies (broccoli, cucumber, spinach, etc…)

3) On your next leg day, start with barbell front squats. They are a quad dominant exercise that really aid in developing quad thickness.

4) Reverse grip bench press is a great exercise for increasing lockout ability on the regular press. Start off on the Smith machine to get comfortable.

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Bodybuilding Tidbits Of The Day 

1) Eat 1-2 serving of nuts and seeds per day. They are packed with good fat,vitamins, minerals, fiber and protein. Try them on oatmeal or salads.

2) The one-arm snatch is a great exercise to build strength, stamina and mass throughout the hamstrings, glutes, back & shoulders. Perform 5×5.

3) Kettlebell swings are a great exercise to strengthen the posterior chain (hamstrings, glutes, core & back) and are a serious calorie burner.

4) When it comes to tanning, the safest option is a spray tan. Using tanning beds more than once per month can increase your risk of cancer 50%

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Bodybuilding Tidbits Of The Day 

1) If your short on time, try this 15 minute cardio blast (1 minute each exercise, 3 rounds): Running in place (knees high), Mountain climbers, Jumping jacks, burpees, Squat jumps.

2) Pre-exhaustion is a method in which you fatigue a muscle group with an isolated exercise, then perform, a compound movement for the same muscle group. For example, perform dumbbell side lateral raises before doing overhead barbell presses.

3) Fruit like apples, oranges & berries are packed with vitamins & fiber. They are also processed in your liver (less likely to store as fat).

4) Wanting red meat when dining at Applebee’s? Skip the sizzling steak fajitas (1,410 cal) and opt for the Asiago Peppercorn Steak (390 cal)

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Bodybuilding Tidbits Of The Day 

1) Vitamin C can aid in your fat loss goals. One of its benefits is inhibiting the release of cortisol, the stress hormone that can store fat

2)Sunflower seeds are packed with good fat, vitamins and minerals. Grab some, instead of chips, the next time you’re craving a crunchy snack.

3) To build lean muscle, eat protein at every meal/snack. As little as 10 grams will start protein synthesis and 20g will last 2 hours.

4) The Bosu ball is a great tool to strengthen your core. However, with squats and deadlifts, your core is more engaged standing on the floor.

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Bodybuilding Tidbits Of The Day 

1) Both vitamin C and vitamin E serve many purposes including, limiting the amount of post workout inflammation and speeding up recovery.

2) If your goal is mass & strength, rest up to 3 min between sets. This will maximize strength levels. If it’s fat loss, rest only 1 min.

3) If your gym has rings, TRX or Blast Straps, perform inverted rows on your next back workout. It targets the core, biceps and of course, back.

4) Push ups have many benefits like, strengthening the forearms, tri’s & chest, increasing the metabolism & working your core. Try 10×15.

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Bodybuilding Tidbits Of The Day 

1) Here’s another reason to eat clean. To burn off a 3 oz serving of corn chips takes 1 hour of swimming!

2) To lose weight easier, get 7-8 hours of sleep at night. Lack of sleep elevates cortisol and interferes with the body’s ability to burn carbs.

3) Drinking plenty of water is important. Among other things, It transports nutrients to your cells and temporarily increases your metabolism.

4) Performing glute-ham raises will increase your strength on the squat & deadlift. If your gym doesn’t have a machine, hook your heals on a flat bench. Put some plates on the bench where your head goes to counter balance your weight moving forward. This is a very tough exercise

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Bodybuilding Tidbits Of The Day 

1) The drag curl, made popular by Vince Gironda, is an great exercise to isolate the long head of the bicep. Be sure to have your grip outside of shoulder width.

2) The next time you train legs, try this workout: Giant set – 4 sets / 8 reps (1 1/2 minutes rest between sets).
Leg press
barbell squats
Leg curls
stiff-legged deadlifts.

If you can still walk normally afterwards, you didn’t go heavy enough.

3) High fructose corn syrup not only contributes to fat gain, but a recent study conducted at UCLA indicates it can also make you dumber.

4) Air popped popcorn make a great snack, as long as you don’t ruin it with tons of salt and butter. It only contains 186 calories for 6 cups.

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