Jumping rope is one of the best forms of physical activity that will strengthen your cardiovascular system. It is also good for your mental health as it requires a certain level of focus and coordination. Jumping rope is a good way to start a workout and warm up quickly. This is because it’s a full body activity.
If you’re a boxing fan, you will know that jumping rope has been a traditional part of training for a fight. All of the great boxers like Muhammad Ali, “Sugar” Ray Robinson, Mike Tyson and Floyd Mayweather have all mastered jumping rope. Boxing skills are complimented by the skill of jumping rope.
If you want to gain muscle mass fast you need to be in a positive energy balance. This means that you need to consume more calories than you burn. In other words… YOU NEED TO EAT!!
In general, there are 700 calories worth of energy in one pound of muscle. You need roughly 2800 calories to actually build a pound of muscle. This is largely to support protein turnover, which can be elevated with training.
You need protein!
Protein is a macronutrient that is essential to building muscle mass. It is commonly found in animal products, but it is also present in other sources such as nuts and legumes.
The amount of protein that you need depends on a few factors including your weight, age, sex, and health status.
Why is protein important?
It helps you build muscle mass and repair muscle tissue.
Amino acids are organic compounds that form protein which produces muscle mass. Amino acids are classified into three groups.
Essential amino acids cannot be made by the body and must be supplied by food.
Nonessential amino acids are made from the body from essential amino acids or in the normal breakdown of proteins.
Conditional amino acids are needed in times of illness and stress.
Proteins are the “Building blocks” of muscle mass. Proteins are made of amino acid molecules. Imagine amino acids as Lego pieces that connect to each other to form protein.
Where do I get protein?
Protein mostly comes from the food that we eat. It’s mainly from animal products, but also in plants, nuts, and legumes. Protein can also be supplemented from protein powders.
Foods that contain protein are:
Lean Beef– 22 grams of protein per 3-ounce serving of 93% lean ground beef.
Chicken– 27 grams of protein per 3-ounce serving of skinless chicken breast.
Salmon– 19 grams of protein per 3-ounce serving.
Eggs– 6 grams of protein per 1 large egg.
Peanut Butter– 7 grams of protein per 2 tablespoons.
Pasta– 6 grams of protein per 1 cup cooked penne.
Cottage Cheese– 12 grams of protein per ½ cup seving.
Lentils– 18 grams protein per 1 cup cooked lentils.
If you want to gain muscle mass fast, you need to add more protein to your diet. There are plenty of organic food sources that you can get protein from. If you need to supplement there are also plenty of options of supplements like vegan protein shakes or whey protein. The bottom line is that… You need to feed your muscles if you want them to grow!
In this article I want to share some of the best essentials that I believe you can have if you are serious about your training.
Having a water bottle is essential every time you work out. The body needs to stay hydrated properly to function at its best. Having your own water bottle is also beneficial for not mistaking a generic water bottle for someone else’s. With Covid constantly being a problem in our society, it’s very important to not drink after others whether it be intentionally or accidental.
Foam rolling is an essential tool for self myofascial release. Self myofascial release is just a fancy term for self massage. The purpose of this is to help warm up muscles, and to help your body recover from workouts by alleviating muscle soreness. You can also use a tennis ball or lacrosse ball as an alternative for pinpointing certain spots.
Yoga mats are good to have while performing exercises on a hard surface like cement, asphalt, hard wood, tile, etc. Doing ab crunches on a yoga mat is important to avoid irritating the spine on hard surfaces.
Jump rope is one of the best ways to get a cardio blast. It’s a full body coordinated movement that helps develop rhythm and athleticism. Jump ropes are also very affordable, usually ranging between $2 and $10. It’s best to jump for a certain amount of time. Usually a couple of three minute rounds of jumping is a good way to start a workout and get the body warm.
Get yourself a good pair of running shoes or cross trainers. Having the correct shoes will make a great difference in your training program and overall fitness. Usually most lower body aches, pains, and dysfunction is rooted in the arches of a person’s feet. Sometimes it is even necessary to add an extra pair of insoles to your shoes to better support your feet.
If you are serious about your health you must be willing to invest in your fitness. All of the items listed above are low cost and could easily be put into a budget. Remember good health is true wealth. Happy New Year!
Have you ever felt like you pulled a muscle and wondered what the heck just happened? Well, it was most likely a muscle strain. A muscle strain is the over stretching or tearing of muscle fibers. They are classified in three different grades of severity. A Grade I strain is a mild strain where only a few muscle fibers are damaged. Grade I strains most likely will feel tender and painful, but the muscle will still have normal strength.
A Grade II muscle strain is a little worse and there usually is a loss of strength. You would be able to tell if the injury was a Grade II strain if there was swelling or a bruise on the area that’s hurt.
A Grade III muscle strain is the absolute worse. This is when the muscles tears all the way through. When this happens you feel a “pop” sensation as the muscle rips away from the tendon. These type of injuries require immediate medical attention because there is usually a loss of muscle function. The Grade III muscle strain usually causes the muscle to look deformed where there is a “dent” in the muscle where the muscle fibers have detached from the tendon.
How To Heal Muscle Strains
Grade I and Grade II muscle strains can be treated with the R.I.C.E. healing method. R.I.C.E. stands for rest, ice, compression, and elevation. Rest is very important because most muscle strains are caused by over working or over stretching the muscle. Your body is telling you to “chill out!”. While resting you should be applying ice to the injured area frequently.
Ice will help the inflammation and swelling go down. I personally recommend icing for about 20 minutes every few hours. Compression is also necessary to reduce the swelling. Keep it wrapped up with compression clothing or sleeves (you could even use an ACE bandage). You want the compression to be tight but not too tight to the point where you aren’t getting blood circulation to the area.
Lastly, it is important to keep in mind that the injured area should be elevated above the heart. This will keep the swelling down. It is pretty evident that the overall goal for allowing the muscle to heal is by reducing inflammation and swelling. This can all be done at home, but keep in mind this is only for Grade I and Grade II muscle strains. As mentioned before, Grade III muscle strains require immediate medical attention. Depending on the severity of the injury surgery may be needed. The length of recovery depends on the individual and the grade of muscle strain.
Muscle strains are caused by over stretching or over working a muscle. There are three different grades of muscle strains. Grade I and Grade II muscle strains can be healed at home with the R.I.C.E. method of healing. It is recommended that Grade III muscle strains receive immediate medical attention.
In this video Mike Lee is giving a demonstration of several different ways to do push ups to increase your upper body strength and overall fitness. Try to add this exercise to your personal workout at the gym or your home.
“If you put the work in results will come!”
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Sleep is a naturally reoccurring state of mind and body, known by relatively inhibited sensory activity, inhibition of most voluntary muscles, as well as reduced interactions with surroundings. Without any form of doubt, we all know that sleep is of vital importance in having a healthy lifestyle.
It is different from being awake, by a decreased reaction to stimuli, but is, however, more reactive than being in a coma or conscious disorders. During sleep, most of the body’s systems are in an anabolic state (buildup of tissues), in order to restore the immune, nervous, skeletal, and muscular systems to their top state; this process helps to maintain memory, mood, as well as cognitive function, and also to play a large role in functioning of the endocrine and immune systems.
Sleep deprivation, on the other hand, occurs when an individual gets less sleep than they need to feel awake and alert. When a person does not get enough sleep to feel awake and alert, they begin to experience symptoms of sleep deprivation. The main symptom is excessive daytime sleepiness, but other symptoms include:
reduced sex drive
difficulty learning new concepts
forgetfulness inability to concentrate
lack of motivation clumsiness
increased appetite and carbohydrate cravings
Sleep deprivation can negatively affect a range of systems in the body, causing the following impact or effects on a healthy lifestyle:
Sleep deprivation can result in an increased risk of respiratory diseases.
A lack of sleep can affect body weight. The two hormones, leptin and ghrelin, are responsible for hunger and satiety (fullness) and the levels of these hormones are affected by sleep. It also causes the release of insulin, which leads to increased fat storage and a higher risk of type 2 diabetes.
Sleep helps the heart vessels to heal and rebuild as well as influences the processes that maintain blood pressure and even sugar levels.
Insufficient sleep can affect hormone production, which includes growth hormones and testosterone in men. Also, it also prevents the body from strengthening the immune system by producing more cytokines to fight infection. This can mean a person can take longer to recover from illness as well as having an increased risk of chronic illness.
The benefits of good sleep to a healthy lifestyle, are particularly obvious for people that are usually involved in intense physical activities such as athletes. Studies have shown that after-exercise recovery with extra sleep improves the buildup of muscle, strength, as well as increase in endurance. On the other hand, sleep deprivation causes athletes to suffer from poorer reaction times, longer recovery times, and terrible performances. Humans may suffer from various sleep disorders, including dyssomnias such as insomnia, hypersomnia, narcolepsy, and sleep apnea; parasomnias such as sleepwalking and REM behavior disorder; bruxism; and circadian rhythm sleep disorders.
In general, it is without doubt to say that sleep is essential for the general wellbeing of the body and even the mind. Therefore, it is important to ensure that you sleep well.