This one is for core. Keep the elbow locked. Also try to NOT bend your legs. Only the hip should be bending. If you’re flexibility isn’t too great you can bend the leg on the side you are bending towards just enough to get your hand to the floor.
L-Glutamine is the most common amino acid. It makes up over 60% of skeletal muscle. It is also the primary supporter of nitrogen to the muscles and we all know how important nitrogen is for muscular development.
– Increases protein metabolism, cell volumization and is anti-catabolic.
– Increases protein synthesis. This means more protein into the muscle resulting in more muscle.
– Increases Human Growth Hormone. Taking just 2g per day can increase Growth Hormone by 400%!
– Increases absorption of nutrients. If you are a hard gainer it is most likely that you suffer from a very common condition called Leaky Gut Syndrome. This is because your intestine wall needs glutamine!
Follow these dosage guidelines to get rid of the problem:
10g x 8 servings per day, for 5 days, mixed with water. 10g x 1 serving per day thereafter. If your stomach feels funny in the first 5 days don’t worry – the glutamine is doing it’s job! – Boosts immune system. – Cures ulcers! That’s right! Research shows that supplementing just 1.6g of glutamine per day has a 92% ulcer cure rate!
If muscle gain is your objective, Long-Slow-Duration Cardio, or extended cardio, is your enemy. Most people think that sitting on a stationary bike, or running on a treadmill for 30-45 mins will shed body fat off of them. It will shed fat, but it will eat more bone and muscle. Ever noticed the difference between a marathon runner and a sprinter? Marathon runners have very little muscle while sprinters have a lot.
Here are some facts about LSD Cardio…
– Before tapping into body fat stores you must first burn the glycogen (stored sugar/energy) from your muscles. This takes at least 30 minutes when exercising at a steady pace.
– LSD Cardio puts a lot of stress on the body. This will make you release the stress hormone cortisol, which triggers fat storage in the body.
– LSD Cardio builds slow-twitch muscle fibers. These are muscle fibers that are used for endurance. Fast-twitch fibers build bigger muscles and are used for explosive movements.
– High cortisol levels are extremely catabolic and will cause you eat away muscle and bone for energy. – Less muscle means slowed metabolism resulting in higher body fat storage.
Stick to explosive movements when performing cardio. Sprinting for 20-30 seconds followed by a rest period for half of your sprint time is optimum. Eight rounds of that is your goal. To build up to that, try using a rest time that is equal to your sprint time. This can be done with any cardio exercise, squats, dead lifts, cleans, boxing drills – anything! Be creative!