The Isometric Core Training Technique

Hello, athletes and exercise enthusiasts!

Welcome to another tip of the day from XP Labs. Core training has been getting some serious attention lately, but a series of studies directed by Stuart McGill at Canada’s University of Waterloo as well as an article by Natasha Mendrin from CSU Fullerton clearly show that isometric core exercises are far superior to traditional dynamic training. The main difference is that isometric core exercises develop core stiffness and spinal stability, which is essential for athletes who want the strongest and most capable bodies. Conversely, whole-body exercises can activate core muscles, but not as efficiently. Core stiffness training not only strengthens your core, but it also enhances endurance, transfers strength and speed to the limbs, reduces lower back pain, and improves many other areas while generally bolstering athletic performance. Be sure to come back tomorrow for more of the latest health and exercise information from your friends at XP Labs!

 

Fatigue Kept At Bay During High-Power Training With Caffeine

 

Hey there, fitness fanatics!

Have you been on the fence about whether or not you should be using caffeine in your supplement routine, or even wondering if you should be consuming any caffeine at all?

Well, it’s time to put your questions about this ultra-common pick-me-up to rest. As published in the Journal of Strength Conditioning Research, Brazilian scientists led by Beatriz Ribeiro have discovered that 6 milligrams of caffeine per kilogram of body weight increased the power output of team handball players by 5.3 percent. (And in case you’re curious, team handball is an Olympic sport that’s kind of like a cross between soccer and basketball.) Even with this increased power output, the players did not suffer more muscle damage during their training. 30 to 60 minutes pre-workout is the ideal time for power athletes and bodybuilders to take caffeine. Thanks for watching! Check back tomorrow for more tips and breakthroughs in physical fitness from your friends at XP Labs!

Is Your Sports Drink Inhibiting Your Performance?

How is this possible?

It all comes down to the glycemic index of the carbs. Anything containing sucrose, high fructose corn syrup, glucose, agave, or maltodextrins, or any of the beverages claiming to have zero calories or carbohydrates, are actually high glycemic carbs.

Why does that matter?

Well, in recent clinical studies, in which 1,000 athletes participated in, it was discovered that these high glycemic carbs lead to elevated blood sugar levels and lowered oxygen consumptions. So, clearly, if your body is not getting as much oxygen as it should be, the amount of exercise you can do before getting too tired is greatly impacted.

So I can never drink these beverages?

Obviously, that is up to you. But if you want to be able to perform your best during a workout or a competition, you should avoid them for at least an hour prior. Now, if you are headed on a road trip, or want something refreshing on a hot summer’s day, drink away.

What am I supposed to drink instead?

We understand. The beverage you have been relying on all these years is suddenly off limits and you feel a little lost. But have no fear; instead, you simply need to drink low glycemic carbs. The main ingredient in our GlycoXp beverage is a proven, high-quality low glycemic carbohydrate that will not only provide you with increased endurance, but will also improve the amount of fat you burn.

When your body experiences increased oxygen intake, your body can work harder and last longer.

It’s as simple as that. Low glycemic carbs contribute to a successful workout while high glycemic carbs distract from it. It’s pretty clear which one you should be drinking. And the best part is, our GlycoXp formula is created with only the best ingredients, so you can feel great about what you are putting into your body. What’s more, it is sweetened with stevia, giving you a delicious, beneficial sports drink that you will actually enjoy.

How Long After A Workout Does Protein Make A Difference?

So you go to the gym, get your sweat on, and then get on with your day. Several hours later, you realize that you forgot to drink your protein shake when you were done. Darn it! Now your muscles won’t be able to reap all of the benefits of your workout. Or will they?

Good news: Your muscles actually respond to protein for 24 hours after your workout.

Yes, you read that correctly. As long as you remember to consume your high-quality whey protein within 24 hours of your intense weight training session, you can still see your muscle growth improve quicker than if you completely forgot it.

How is this possible?

It does seem hard to believe, but according to the McMaster University in Canada, it is absolutely possible. They recently completed a study with 15 men around 21 years old. They had these guys consume a protein beverage containing 20 grams of the good stuff prior to a weight-training workout. Upon their return 24 hours later, their muscle-signalling molecules (that’s what actually makes your muscle tissue rebuild) were still on high alert from the protein. Pretty cool, huh?

But there’s a catch.

You actually have to do an intense workout to achieve these benefits. In the study, the subjects only worked out one leg per session in order to observe if the protein still had a positive impact when no weight training was present. And as you would have guessed, only the muscles that got worked out showed the results. Not only that, but the subjects in the study worked out as long as their muscles would possibly let them. However, it didn’t matter what the total weight was that they were lifting, so that’s good news.

So do I still need to drink it right before and after my workout?

Yes, ideally you would consume our ISO XP New Zealand whey protein (which has more than double the amount of protein used in the study, FYI) immediately before and after your workout. After all, that is the best time to get the effects of the protein. However, if you forget – or you just want an extra boost – you can also enjoy our delicious shake many, many hours later and still experience improved muscle growth. We think that’s pretty exciting, and we bet you do, too.

Is Your Sports Drink Right For You?

You know those sports drinks that are marketed to athletes? The one’s that come in bright colours and tend to end in the letters A-D-E? Well, most of these beverages can actually impair your athletic performance. What?!? Yes, it’s a shocker. These drinks that are commonly advertised by muscular, sweaty, physically fit people may be preventing you from reaching your full potential when you workout.

How is this possible?

It all comes down to the glycemic index of the carbs. Anything containing sucrose, high fructose corn syrup, glucose, agave, or maltodextrins, or any of the beverages claiming to have zero calories or carbohydrates, are actually high glycemic carbs.

Why does that matter?

Well, in recent clinical studies, in which 1,000 athletes participated in, it was discovered that these high glycemic carbs lead to elevated blood sugar levels and lowered oxygen consumptions. So, clearly, if your body is not getting as much oxygen as it should be, the amount of exercise you can do before getting too tired is greatly impacted.

So I can never drink these beverages?

Obviously, that is up to you. But if you want to be able to perform your best during a workout or a competition, you should avoid them for at least an hour prior. Now, if you are headed on a road trip, or want something refreshing on a hot summer’s day, drink away.

What am I supposed to drink instead?

We understand. The beverage you have been relying on all these years is suddenly off limits and you feel a little lost. But have no fear; instead, you simply need to drink low glycemic carbs. The main ingredient in our GlycoXp beverage is a proven, high-quality low glycemic carbohydrate that will not only provide you with increased endurance, but will also improve the amount of fat you burn.

When your body experiences increased oxygen intake, your body can work harder and last longer.

It’s as simple as that. Low glycemic carbs contribute to a successful workout while high glycemic carbs distract from it. It’s pretty clear which one you should be drinking. And the best part is, our GlycoXp formula is created with only the best ingredients, so you can feel great about what you are putting into your body. What’s more, it is sweetened with stevia, giving you a delicious, beneficial sports drink that you will actually enjoy.

Is New Zealand Whey Protein Better

via http://youtu.be/b7wEkVOqTwc

New Zealand Whey Protein Isolate Manufacturers

via http://youtu.be/yKyNTm3Kswk