Muscle Group of the Week: Leg Workouts

First I want to apologize for going so long between posts. I know not too many people read this but it seems my frozen turkey debacle was a big hit on thanksgiving. My find of putting the turkey in a cooler while it thaws was a gem and it worked perfectly. I wish I had saved my pictures of our Thanksgiving meal but I did hang on to the homemade apple pie we had!
photo
Needless to say the pie did not last long. Eventually I hope to add it to the recipes section on here. I feel those are lacking in quantity and quality.

Now, on to leg workouts. Today I will post a handful of pictures that explain pretty well how to perform these exercises. As always, you should aim to do 3-4 sets with 8-12 reps. Going heavy on leg day is a good idea because they are such a large muscle group. They can be hard to build muscle in so by going heavy you are really creating work for your body.

Sumo Deadlifts
b0c6165834567cb5393f80a7a18d7dd0
Sumo Deadlifts are great because they work the quads, hamstring, glutes and your back. Deadlifts in general are a compound exercise that should be in everyone’s arsenal.

Deadlifts
1978ba3fb3ee211fc8743a876bb0760f
As you can see in the picture, deadlifts work more than just the legs. If you have never done deadlifts before, be sure to start light and watch some videos on proper form. This is one exercise where if performed incorrectly, you can really do some damage.

3384c1b6f3c0feae1a33dcbdf8081206

This image shows many other exercises that all should be incorporated into your workout. The front and back squat should be required. They really target the quads and will give nice development to them. Leg press is another great way to fatigue the quads. Again, if you’ve never done these, go light for the first few times. If you can complete 12 reps for 3-4 sets then it’s time to up the weight. Leg extensions and leg curls are a good superset to really fatigue the muscles as well. Try to do 15 reps if you do these towards the end of your workout. You can also pyramid any of these sets. Start light and go 15, 12, 10, 8, 6, 4, 2, 1, 1, 2, 4, 6, 8, 10, 12, 15. It’s guaranteed you’ll have trouble walking the next day!

One group people neglect is the calf muscle. If your gym has sitting or standing calf machine please add these in to your workout.
photo
Another thing people don’t do is vary the angle of the calf muscle. Just keeping your feet pointed forward only targets the main muscle, the gastrocnemius. Pointing your toes inward and outward will develop the Soleus and Plantaris.
calf

Please whatever you do, just don’t let this happen to you. Friends don’t let friends not lift legs:
tumblr_m6ou97nZtU1qzmh66o1_500

Advertisements

My Turkey is Still Frozen!

This was my reaction this morning, Wednesday, November 27, 2013. I bought it monday and the turkey is only a 13lb bird. Granted, it’s ony feeding 3 people but I am a fan of left overs and at 21g of protein a serving, how can you NOT want more! So I did what I normally do in this case and googled the crap out of this pickle I put myself in. Everyone says do NOT thaw a turkey at room temperature as this allows for bacteria to grow and fester in that delicious bird that could have you puking it all up later on that day. The Butterball Hotline, yes, this exists (1-800-BUTTERBALL (800-288-8372)) or Click Here says you can give your scrumptious bird a cold water bath by placing it in a sink or 5 gallon bucket and giving it 30 min per lb of turkey to thaw. They say to change out the water every 30 min so it doesn’t get to room temperature.

Now, I am baking my apple pie today ahead of time and need the sink to clean all those dirty dishes I created. I needed an alternative to putting the bird in the sink. Low and behold, I found an idea! I went into the garage and grabbed our fishing cooler (no worries, it’s clean) and brought it outside. I placed that turkey right in the cooler, turned on the hose and filled the cooler with cold water. I also added two trays of ice cubes to give it an extra chill:

photo

It should take about 6 hours to thaw and at that point I will place it back into the fridge until tomorrow morning! What a live saver! Did I mention this is the first time cooking a turkey for Thanksgiving by myself??

Here are the recipes I’m using to season the turkey and side dishes:

Turkey Seasoning

Sage and Sausage Stuffing

Green Bean Casserole

Crash Hot Potatoes

 

How to Beat the Thanksgiving Day Bulk

1209536_large

Most Americans love the holidays. It is a time we get together with family, enjoy great food, and catch up on all that went on during the year. This is also the time where most Americans put on the most weight. With a spread like that pictured above, how can one NOT want to indulge during the holidays? Well if most of you are on a healthy diet or simply maintaining a healthy lifestyle, then these tips will surely help you avoid the holiday weight gain many of us dread.

Holiday-Weight-Gain-Chart-590x334

Tip #1: Drink Responsibly

This seems like a no-brainer however, when we get together with family, there seems to always bee alcohol available, especially around the holidays. Sam Adams has their pumpkin brew and I’m sure many other companies have similar beers. But, did you know that for example, the carbohydrates found in one pint of Guinness are 100% sugar! Sugars are simple carbs, used up faster by the body and can create unwanted insulin spikes! This can cause you to eat more than you wanted and crave more of the sugary sweet stuff you’ve worked so hard to avoid.

Tip #2: Drink H2O

Drink a full glass of water before you sit down to your Thanksgiving day dinner. Many times it is hard to differentiate between hunger and dehydration and that second and third helping you have, may have been better served with just another glass of water.

Tip #3: The 70/30 Rule

70% of the food on your plate should be protein in the form of turkey, chicken, or any meat of your choosing. Preferably the meat should be the white meat as it is lower in fat, but if you must have the dark meat (let’s face it, it tastes much better) just even it out with a mix of white and dark. Your protein should be no larger than approximately 4oz (basically the size of your fist or a deck of cards). 30% of the food on your plate should be from complex carbohydrates in the form of green beans (NOT the casserole), wild rice, or sweet potatoes (again, NOT the casserole).

Your carbs should equal no more than 2-3oz (the size of the inside of the palm of your hand). And that extra 10% we haven’t covered? Enjoy a small helping of the item of your choice. It IS the holiday season and that DOESN’T mean you can’t enjoy a small taste of Grandma’s homemade stuffing! Just make sure it’s ONLY 10% of what you’re eating!

Tip #4: Dessert

Beware! This is where you can really pack on the calories! Restrict your dessert to an item no larger than the palm of your hand, or no bigger than the size of your thumb. (So that 7 layer cake is OUT of the question!) Many of you may not like this suggestion. Hell, I’m known in my family to eat two slices of pie with ice cream before everyone is done being served their own slice! However, desserts are filled with sugar, butter, and are so calorically dense, that you could take all the precautions during dinner and throw it right out the window at dessert. Remember what you are working for and use your wits when it comes to these sweets.

Tip #5: No Round-Trips through the Table!

No going back for seconds or thirds… yet. Get enough in the first pass to keep you from going back. Many times, you’ll attempt to fill the plate in your hand again, either wasting food you’ll find you’re too full to eat, or an additional meal’s worth of calories you didn’t really need to eat. Stay where you are and catch up with family you might not have seen for awhile. Many times you’ll find a 2nd trip unnecessary if you’ve followed some of the tips above.

Tip #6: Wait 20 Minutes…

You’re allowed a trip back to the buffet… IF you wait 20 minutes first.

Wait 20 minutes after you’ve eaten your big holiday meal. If you’re still truly hungry, go back for a smaller version of whatever you’re hungry for.

However, chances are, after that 20 minute wait you’ll find you’re pleasantly satisfied. Why? It takes 20 minutes for your stomach to get the message to your brain that you’ve had enough to eat. Scarfing down a 2nd helping of Aunt May’s sweet potato casserole before your stomach has had time to get that memo to your brain can result in the top button of your pants relieving itself from the buttonhole without you even realizing it!

Tip #7: The Workouts

Try to get a good workout in the morning of Thanksgiving if your gym is open. If it’s not, go for a run. By burning off some calories you can increase your caloric deficit, helping you when it comes time to eat. You can also use Thanksgiving dinner as a refeed option and won’t have to feel as guilty or watch those calories so closely. The day after thanksgiving, while everyone is fighting each other in lines for Black Friday, go to the gym again. I’m almost positive they will be close to empty the day after, but not so much the Monday that follows. (Everyone feels guilty about the weekend they just had and all rush to the gym to work it off in one workout, we all know that won’t work!)

Tip #8: Diet Wisely Leading Up to Thanksgiving

Since weight loss or gain is determined based on calorie balance over time rather than day to day fluctuations, if you can create a decent calorie deficit during the week leading up to the meal, after you have that higher calorie meal on Thanksgiving, you’ll actually just set yourself back closer to baseline.

For example, even if you can remove 200 calories from your daily diet starting on Monday leading up to Thanksgiving that will be 600 additional calories you can add. Depending on where your calories are, 200 may seem like a lot. I know for me, if I eliminated 200 a day, I’d be down to 1100 calories a day, and I’d be hungry all week, which could be dangerous. Those of you on a bulk during the winter months, this might be a bit easier for you to do. If you are already on a caloric defict, try reducing by 50-100 calories a day.

Given a typical dinner meal of 500 calories, this allows you to eat 1100 calories that meal without gaining any weight (note that you may have typical dinner meals of more or less calories than this so the number would have to be adjusted).

turkey

I know we won’t be doing much for Thanksgiving this year, I may cook a turkey, haven’t decided yet. However, I hope these tips will help some of you avoid feeling so guilty during the holidays. Family should understand your healthy lifestyle and help you rather than hinder you during this time. I know I love the holidays. In fact, it’s hard to go grocery shopping now as all the ingredients for ginger bread houses and pumpkin pies are screaming my name as I walk down the aisle (or atleast that’s how I see it!). By staying motivated and allowing yourself to relax a bit during the holiday, it will allow you to reduce your stress levels, which we know creates cortisol and increases body fat all on its own.