Have you ever wondered if the length and intensity of your workout really matters? Or maybe you’ve just simply felt accomplished after a high-intensity workout, but did part of you cringe at the fact that you weren’t sweating and pushing yourself all morning? Well, it’s time to stop worrying over the details. All the really important health factors linked to exercise can be achieved with high-intensity interval training (HIIT), including improvements in maximal oxygen consumption, body mass index, blood sugar regulation, and blood pressure. Tunisian researchers have found that these healthy body changes can occur quickly and safely, making it a desirable workout technique that can be effective for a wide range of people. Not only that, but HIIT takes minimal time out of your weekly schedule, so you receive similar benefits to your old, traditional routine while gaining more time to spend however you wish.
Check back tomorrow for more health tips, and from all of us at XP Labs, have an excellent workout!
Today’s topic is one you may have disagreed with a buddy over once or twice before. That’s right, we’re talking about whether or not a heavy load matters when you’re training to repetition failure. Hopefully you were on the side that argued “size doesn’t matter” because a recent study noted in the Journal of Applied Physiology shows that, when going all the way, load has no effect on hypertrophy or strength in experienced lifters. This well-controlled study compared two groups, one using heavy resistance (70-90% of max each lift) and one using light (30-50% of max) over a 12-week training period. Both groups made equally substantial gains in muscle mass and strength.
Bottom line, the goal is to get yourself to repetition failure… how much weight you use is completely up to you. Now get to it, and come back tomorrow for the next tip of the day from your friends at XP Labs!
Do you spend hours in the gym only to be disappointed when you look in the mirror? Do your muscles get fatigued easily, or do they end up sore after an intense workout? It turns out that the quality of your protein and the time at which you consume it may be to blame. According to a recent study reported in the American Journal of Physiology, consuming fast-absorbing amino acids while you are working out leads to bigger muscles with the same amount of effort. Seems like a pretty simple way to get the sculpted physique of your dreams, right?
Details of the Study
First off, the study took place at the University of Maastricht in the Netherlands. They gathered 10 young, in-shape athletes and had them complete a workout at the end of the day after they had eaten. This way, the results would not be swayed by an empty stomach and would be more realistic to how people really workout. Next, they gave them something to drink every 15 minutes throughout the exercise routine. Half of the people received a simple sugar drink, while the other half were given a drink containing the key ingredient in IsoXp. What happened next stunned everybody. The group that was given IsoXp’s unique protein composition showed an 8% lower amount of protein breakdown versus the sugar-only group, but a whopping 33% higher increase in protein production (it is important to note that only the specific type of protein used in this study will yield these results because most ordinary proteins take too long to absorb into the bloodstream). Amazing.
What This Means For You
To put it simply, it means that if you want to get the most out of your time in the gym, you need to be consuming our New Zealand whey protein drink as you workout. The key ingredient found in it is the exact same protein used in the above study. This unique protein compound absorbs into the bloodstream almost instantaneously, helping your body react to the tearing of the muscles and rebuild them in a way that cannot be beat. And the best part of it all is that IsoXp is sweetened with stevia, making it taste delicious while keeping the formula all natural.
This study conducted in the Netherlands proves that when you drink our New Zealand whey protein drink, only then will you be able to experience the full benefit of each workout you complete.
It’s another wonderful day, athletes, and that means we’re here with another round of the latest fitness news! Positivity really is the name of the game, thanks to research conducted with a subject group of 44,000 people by a group of British scientists. These studies show that you really can – and should – be your own best advocate when it comes to staying motivated. No amount of trash-talking or negativity from the peanut gallery can stand up to positive self-talk when your mind is determined to succeed. When you see yourself as a winner, you will be a winner. Positive self-talk not only boosts your motivation to train, but it can also push you to train harder, increasing the intensity and volume of your workouts. So stop listening to the haters and start listening to yourself! Thanks for watching! Drop by tomorrow for your next fitness tip from all of us here at XP Labs.
Today we are discussing the benefits of high-intensity interval training, also known as HIIT. Did you know that healthy adults should be getting a weekly minimum of 150 minutes of moderate exercise, 75 minutes of intense exercise, or a combination of both? HIIT is basically exercising in repeated bursts of – you guessed it – high-intensity exercise with periods of rest in-between. Research published in the Keio Journal of Medicine online in August of 2016 shows that HIIT is excellent for building elevated fitness levels in a short amount of time. HIIT improves many things, including aerobic capacity, endurance, and your overall power output, far more efficiently than standard routines. And thanks to the fact that it’s a safe exercise method which doesn’t take up a lot of time, HIIT is very beneficial for helping patients maintain or regain quality fitness levels. Be sure to check back tomorrow for your daily exercise tip from your friends at XP Labs!
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!
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!
