Archive for the ‘Muscle’ category

Build Muscle and Recover Faster With These 3 Simple Tricks

July 15th, 2011
Michael B Davies asked:




One of the biggest parts that make up the muscle building process of recovery stage. The key to building muscle quicker is to speed up the rate at which your muscles rebuild and recover. There are some very quick and simple ways that you can dramatically decrease the recovery time of your muscles.

Post Nutrition

Post nutrition is by far one of the most important and crucial parts of the recovery phase. After your workout your muscles are in desperate need of 2 things carbohydrates for energy which can be pulled from simple sugars and protein. With the post workout mean timing is absolutely crucial as the longer you wait to provide your body with nutrients the less likely your muscles will be able to fully recover from the workout. It is suggested that you take in about.4gr of simple carbohydrates and about.2gr of easily digestible protein per pound of body-weight.

Get Adequate Sleep

Whether our bodies are repairing injuries,sickness or muscle the biggest part of it is done while our bodies are at rest, it is at this time that our bodies can divert and focus the most resources towards repairs without having to worry about other body functions that are used while we are awake. It is recommended that you get from 8 to 10 hours of sleep every night to allow for enough time for a complete recovery.

Avoid Alcohol on Workout Days

Along with all of the other negative effects of alcohol it is also plays a huge negative effect on the muscle building process. The reason for this is that alcohol actual greatly decreases the ability for your body to digest and use protein which means that protein synthesis in your body is greatly reduced. This in turn causes a massive increase in the time it takes for your muscles to recover.

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Muscle, Manpower, Mindlessness

July 13th, 2011
FJ Rich asked:




The building of organizations-commercial and nations-rely on these three more than any other, and the contradictions inherent in each–the obstacles that must be overcome. Foremost among them in imperial organizations, even among the strongest and most monopolistic, which seemingly face no outside threats-is the tendency to rely on the machinery but the failure to provide the necessary oiling to keep it running well. Simply, it is the tendencies to self-destruction that are born of a flawed original state. Even the Terminator, in its glorious construction of a “thinking robot,” was prepared first by men who prepared the machines that built it. Ultimately, though programmed for a singular mission its code was corrupted, which led to an immobilizing “abort” flashing across its ocular screen.

The organization is imperialistic in its essential guise, though crypto-imperial by license-namely, the freedom to conquer. While nation builders may run afoul of the freedom card drawn by those in their sights, no such obstacle constrains organizations in their pursuit of markets and the besting of others. For its unique coding the organization is the metaphorical American Eagle, which despite its majestic guise is a cunning predator. By definition, organizations are a collection of individuals that form a team to accomplish the ideas of a few, and thus, require the manpower to achieve them.

This is also true of nations, but the directing of commercial organizations is more naturally endowed of the effective control necessary to that direction: of which governments (the nations’ management and workforce) are less capable. The irony in the analog between nations and business is the marauder’s freedom to search and conquer without sanction. The four antitrust laws notwithstanding, the fundamental arch of business is to “capture the market.” The presumption is that it be done within the guidelines of the law, and for the most part it is no less the typical practice. However, underlying every initiative is the inescapable human condition, that which actualizes its contribution through unique expression and seeks the gains that complete the math of competition.

An economic system that employs more keyboards than handicraftsmen redefines the means of production to include capital and labor for the unique way in which today’s knowledge worker commands all the elements of production. If we are held accountable to anything, save the legacy all are born to leave, it is to the muscle, manpower, and mindset that inform the means of production and which secure each day’s tomorrows.

Muscle

The strength of organizations is the mental toughness that informs decisions. The glamour of executive decision-making is the stuff of movies and egoists not yet aware of their own failure by the tongue of idiots. It is hard work made to look easy by those whose art balances need against performance-the latter defining the former. The need for more people may be apparent in the minds of workers and managers alike, but until the ROI outlines the opportunity in terms of its positive outcome the appeal is little more than conversation to a decision-maker.

Venture funded organizations look first to a management team that will secure the first three rules of a start-up: don’t run out of money, don’t run out of money, and don’t run out of money! In this fever-pitched model of competitive efficiency it is more often the promise of rising equity value that drives workers to extraordinary performance and achievement, and by the mindset of the entrepreneur. Muscle equals mindset in this tense game of pitch and toss in which the winner takes all.

Manpower

The successful empire does not trade only for jobs. There must be social and economic gains that satisfy the most basic desire of serious workers-to be actively engaged in meaningful work. Nothing less will do, which is why a disassociated and disengaged workforce (71 percent) delivers productivity equal to only 25-75 percent of its capacity on a given day. It’s as though showing up to work each day-the delight of HR and senior management in full attendance-is no guarantee that real work will be accomplished. A stagecoach laden with gold fails as a means of production without the horses to drive it to productive employment.

Without a head the proverbial beast crashes and burns. Similarly, the absence of worker bees in the hive makes impossible the production of honey. This second element of the organization is nevertheless insufficient if only present; it must also be productive.

Mindlessness

The human condition is the contradiction of extraordinary ability and a least-resistance nature. We are information hungry and attention poor, a nation hobbled by low self-esteem and the anxiety of busyness. If organizations are to succeed today they must manage information more effectively; that is, learn better what is valuable and useful to the task at hand. And they must reach desired outcomes more quickly than in the past, if for no other reason than to skirt the natural tendency of people to lose interest in what they are trying to accomplish. Long and steady is a seldom-practiced virtue of modern organizations.

If we are to achieve the stated goals of our institutions of commerce and community we must steel the mind against the distractions that divide our attention and we must impute more value to the process of achievement. We must keep moving, and as we move accomplish more of what is available to us. And we must avoid the self-destructive nature that lives in each of us in favor of productive lives.

“Each of us is the sum he has not counted; subtract us into nakedness and night again, and you shall see begin in Crete four thousand years ago the love that ended yesterday in Texas. The seed of our destruction will blossom in the desert…” Thomas Wolfe.

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Muscle Confusion – The Key to Continued Workout Progress

July 8th, 2011
Patrick E McTigue asked:




Muscle confusion is the key to continued progress in your workouts. What is muscle confusion? Let me explain.

Have you ever gotten lazy and stopped working out for a period of time? Most of us have at some time or another. What happens when you jump back into it and start working out again? You get sore! Why is that? It is because your muscles are not use to doing the work. You made them do something they are not use to doing. You get sore and then your muscles recover and get stronger. In other words, they begin to adapt to the stress. As you continue to work out you become less sore, you become stronger and your workouts become easier. If you continue to follow the same workout routine, eventually your muscles will adapt and you will no longer make any progress.

This is where muscle confusion comes in to play. When you reach the point where your muscles have adapted to what you are doing, you need to make them do something different. Let me give you some examples.

The easiest thing to do is to continue with the same workout but make it just a little harder each week. There are a variety of ways to do this. Let’s use weight lifting for an example. When performing your workout next week add one or two repetitions to each lift. Use the same weight but lift it one or two more times than you did last week. Lets say you did 3 sets of bench press and lifted 135 pounds for 8 repetitions. Next week increase the number of repetitions to 9 or 10. The following week you could add 5 pounds and go back to 8 repetitions. Then increase the repetitions, then increase the weight, and so on. This way you are constantly adding a little more stress to your muscles and making them work just a little harder. They are continuing to have to adapt and get stronger.

When you do this, however, there will reach a point where you can no longer increase the weight or the repetitions. You obviously can’t do this forever. The human body has its limits and will reach a plateau. This is when you change your workout. It doesn’t mean you have to make drastic changes. Even little changes will do the trick. The variety of things you can change are virtuously endless. Let me give you some examples.

1. Change the angle of your lift. If you have been doing flat bench press, then change to incline bench press. This is a slight change that your muscles are not use to.

2. Switch to dumbells. Lifting with dumbells instead of a barbell is quite different and your muscles will be doing something new.

3. Change the amount of weight and repetitions. If you have been lifting in the 10-12 repetition range, increase the weight and go to the 6-8 repetition range. You can also change it up by going with a lighter weight and increasing your repetitions to 15-20.

4. Change the tempo. Most people just do straight lifts. In other words, the time it takes to push the weight up is 1 second and the time it takes to lower the weight is 1 second. So the total amount of time the muscle is under tension is about 2 seconds for each repetition. Changing the tempo is a great muscle confusion method. For example, if you took 1 second to push the weight up and 4 seconds to lower it, that would be a total of 5 seconds per repetition. If you are doing a set of 10 repetitions then the time under tension is 50 seconds, compared to 20 seconds with just a normal lift. That is a big difference and your muscles will respond!

5. Mix and match all of the above. This way you are constantly requiring your muscles to respond to different things.

Your muscles will adapt to a workout routine fairly quickly. This is why you should always be increasing the weight and/or the repetitions. In addition to that, you should change your workout routine at least every 4-6 weeks. This will keep your muscles from adapting and, subsequently, halting your progress. Always keep them guessing. Remember, muscle confusion is the key to making continual progress.

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