Using, what I call versa loops (you can purchase online or even at Marshall, TJ Maxx and Walmart)
The point in using a versa loop while performing bicep curls, is the stabilization to the muscles.
Keeping the band tight and elbows in while performing the curls, not only will you feel it in the biceps, but the entire arm due to the muscles in the arm having to stabilize against the band.
As you perform the curl tighten your core by pulling your belly button in towards your spine.
2-3 sets of 10-12 reps using moderate “in between” weight (weight you can maintain that’s not too light or heavy)
Speaking of working out… Here’s your
DO I NEED EXTRA PROTEIN WHEN WORKING OUT?
*Information provided by Registered Dietician, Molly Linek
We have over 600+ muscles and they make up ⅓- ½ of our body weight. Along with connective tissue they bind us together, hold us up,and help us move.
And whether you are a bodybuilder, muscles need constant attention because the way you treat them determines health, vitality, caloric needs, bone health, circulation, and a whole host of other biological functions.
Here is how it works: The brain sends signals to activate muscle fibers to contract and release increasing blood flow, pulling on bones and creating cellular change. The bigger the movement required, the more motor units that rally to the task. When this happens microscopic tears occur activating the immune system and releasing cells to repair the damage. This cycle of damage and repair is where the magic happens creating stronger, larger muscles to adapt to the change.
In most cases, our bodies have already adapted to everyday activities. And those don’t typically offer enough stress to stimulate new muscle growth. To build new muscles, or hypertrophy, our cells need to be exposed to higher workloads. In fact if you don’t continuously expose your muscles to some resistance, they will shrink, also known as muscular atrophy. In contrast, exposing the muscles to high degrees of tension, especially in extension, creates effective conditions for new growth. THIS NEW GROWTH will not occur without balanced nutrition, consisting of water, vitamins and minerals coming from plants, healthy fats and proteins.
LET’S TALK PROTEIN: A literature review of 22 studies in both young and old individuals found that after training 2-5 times a week, subjects getting supplemental protein gained an average of 1.5 pounds of muscle and could leg press an additional 30 pounds compared to subjects not getting in extra protein! (CERMAK, Am J of Clin Nutr 2012).
Proteins are essentially building blocks made up of amino acids that the body uses to repair, transport, communicate and create new cells. Of the protein stored in the body, almost half is muscle, about 15% is used for structural tissues such as skin and bone, and the remaining proteins are stored in the liver and kidneys.
HOW MUCH PROTEIN: The Acceptable Macronutrient Distribution Range published by the Institute of Medicine for protein guides average healthy american eat .5 grams per pound of body weight. For healthy adults involved in endurance training, the nutrition guidelines increase to .6-.9 grams per pound body weight. For healthy adults involved in strength training and wanting to build mass, the nutrition guidelines increase to .8 – .9 gram per pound body weight and this will help to support muscle synthesis.
WHEN TO CONSUME PROTEIN: High quality protein or complete protein, contains all 9 essential amino acids, should be eaten evenly throughout the day as the body is constantly repairing cellular damage and creating new cells.
PROTEIN WHEN STRENGTH TRAINING: Eating protein and weight training is vital to create muscle. What is significant is consuming protein either before/after a strength training workout and should consist of 700mg – 3 g of the amino acid leucine and an array of essential amino acids. A general recommendation for athletes is to eat an easily digestible protein of 20gm of high quality protein. Example: Whey protein smoothie, 1 cup lowfat plain greek yogurt and a handful of walnuts, 3 scrambled eggs mixed with spinach and cheese.
KIND OF PROTEIN DO I NEED FOR MUSCLE BUILDING: Rapidly digested proteins that contain high amounts of essential amino acids (EAAs) and adequate leucine, are most effective in creating muscle. So this means, a liquid source is easiest and quickest to absorb, utilize, and begin the healing process of building muscle.
The international Society of Sports Nutrition guidelines suggest having a pre-sleep casein protein intake to help increase overnight muscle building and metabolic rate. This means a glass of milk, plain greek yogurt, cottage cheese or even a few slices of cheese prior to bedtime will do the trick! Source: International Society of Sports Nutrition (ISSN)