When To Stretch

Many start their workout with stretching, but with the wrong type of stretching.

Two common ways to stretch are static stretching and dynamic stretching.

• Static stretching involves moving a muscle to its farthest point without pain and then holding that position for about 20 to 45 seconds. This type of stretch is effective for increasing flexibility and is best used after exercise to help cool down and reduce injury risk. An example is bending forward to touch your toes to stretch your hamstrings and holding that position.

• Dynamic stretching involves active movements that take your muscles and joints through their full range of motion without holding the position. These are usually done before exercise to warm up muscles and prepare the body for activity. Examples include leg swings or walking lunges.

Both methods are important for flexibility and injury prevention but serve different purposes in a workout routine.

BCAA Xplode powder by Olimp Sport Nutrition

I tried this BCAA from Olimp with pineapple flavor. It tasted bad, one could taste the amino acids with a touch of pineapple. It was a little expensive, only 6 grams of amino acids per serving. You can buy an amino acid supplement which taste  better and has 11 grams of amino acids per serving. It desolved easily, but because of the taste I mixed it with orange juice which made it better. But still I could taste the amino acid flavor came through.

Overall: 1/5
Value: 1/5
Taste/mix: 0/5

Flourless Protein Chocolate Cake/Mud Pie Recipe

Time: 20min Oven: 175C (conventional oven)

6pcs

•     2 eggs
•     1½ dl stevia sweetner
•     1dl milled oatmeal(consistency of flour)
•     ½ dl protein powder
•     3 Tbsp cacao powder
•     1 tsp baking powder
•     1 pinch vanilla powder
•     100g coconut oil
•     100g chopped unsweetened chocolate
•     1 dl 99,3% peanut butter

1. Preheat oven to 175C. Use a non-stick oven forms and smear with coconut oil and powder with some milled oatmeal with a diameter of  approx. 20cm.
2. Whip the eggs and stevia until frothy. Mix the dry ingredients in a separate bowl. Melt the coconut oil in a pot on low heat. Add the chopped chocolate to the coconut oil. Take pot off the heat and mix until chocolate is melted.
3. Mix the chocolate and coconut oil mix with the whipped eggs and fold in the dry ingredients. Portion into the forms. Put a spoon of peanut butter in the middle of every form and gently push down. Bake for 8-10min in the middle of the oven. The middle of the cake should be soft. Bon appétit

Why you should never stop working out

www.stelizabeth.com

According to an article I recently read. It stated that people who workout should never stop working out. If you stop working out abruptly negative physiological changes will arise. The better shape you're in the more extensive the effects. The first thing that deteriorates is stamina and the ablitiy to take up oxygen. After at least 2 weeks of not working out your performance will drop by 10%.

You won't see the changes at first but your image in the mirror will change with time. Your body composition will change. You'll lose muscle mass and start retaining fat. Loss of muscle mass equals loss in strength. As your body composition changes because of long periods of inactivity, illness from diabetes, cardiovascular disease to joint and ligament problems. When blood circulation and oxygen saturation deteriorates, this can lead in worst case scenario dreary and depressed.

If you want to decrease on the amount your training do it gradually. Try to work out on a weekly bases. You don't have to be in shape, just for the health benefits.

Source (in swedish): http://www.gymgrossisten.com/inspiration/artiklar/darfor-ska-du-inte-sluta-trana?c_rid=51wx015PT8BWaDg-367987372|51508268&utm_source=newsletter&utm_medium=email&utm_campaign=ggse_160303&utm_content=standard

Fit N' Big Tip

If you want to get back into training like you did before laying off. Start slow with cardio, to get your stamina and gradually go over to combine weight training. You don't want to shock your body then you'll be more susceptible to colds and injuries. Because your body is already under stress of working out and repairing itself.

100% Whey Professional by Scitec Nutrition

100% Whey Protein Professional was a delicious protein; almost sinful. It contains 22 grams of protein per serving (30 grams).

I've tasted Caramel and Cappuccino, they taste like candy. Tastes good when mixed in milk and/or water. Pretty cheap for a protein that tastes good and has a high protein content. This is a protein I can recommend. Makes you look forward to your next shake. I used it as a snack between meals and post workout. Don't forget to follow the blog to get the latest tips and reviews.

Overall: 5 /5
Value: 5/5
Taste/mix: 5 /5

100% Casein Complex by Scitec Nutrition

100% Casein Complex was a good tasting casein, which wasn't that expensive. It was a little "grainy", like sand grain and was very thick. I went for the Belgian Chocolate flavor. I gave it a 4/5 on taste /mix because it was grainy; otherwise a good tasting protein with a good amount of protein.

Overall: 4/5
Value: 4/5
Taste/mix: 4/5

Nutritional Value per serving (30g)

Total Calories 113
from Fat 9
Total Fat 1g
of Saturated Fat 0,6g
Cholesterol 9g
Total Carbohydrates 3g
from sugars 3g
Protein 23g
Calcium 509mg
Potassium 74mg

Casein by Body Science

I chose the top 3 flavors; Double Chocolate Almond, Piña  Colada, and Pear Split (swedish ice cream with pear and vanilla flavor; in swedish Päron Split). What's good with this protein is that you can drink it, and eat it in 2 ways. Take 1,5dl liquid to 1,1dl powder mix and put in the freezer, and you'll get ice cream. Or the same mix but in the fridge, you've got pudding. The Double Chocolate Almond didn't taste good when mixed with water, but worked fine with milk. It tasted even better as pudding. The best out these 3, was Pear Split. It tasted good both with water and milk. Overall satisfied with this protein and was cheap



Overall: 5/5
Value: 5/5
Taste/mix: 5/5

5 Killer Chest Exercises

I stumbled upon an article by flexonline. 5 chest exercises. I tried them out in today's pec workout. I'm adding these to my chest workout.

• Leaning 1-Arm Dumbbell Flye

• Reverse Grip Incline Bench Press 

• Machine Incline Flye  

• Push-Up Ladder 

• 1-Arm Cable Crossover

Click here to see the article and videos.

Creatine Monohydrate by Star Nutrition

Creatine Monohydrate. I did a cycle of creatine and I got good results; in both strength and volume. Most of the volume was water retention. It doesn't matter if you decrease your salt intake, you will still retain water. Creatine makes the muscles retain water that is why volume increase and strength gains. A big muscle is a strong muscle. The muscle itself becomes rock hard. After getting off creatine, water retention will good down drastically and the muscle will become softer. With all the excess water gone, muscle definition is visible and one can see how much the muscles have grown. Creatine is a cheap way to increase muscle mass very quickly.



Pros

• Muscles get harder
  

• Strength increase
  

Cons

• Water retention
  

Overall: 4/5
Value: 5/5
Taste/mix: 3/5