ATHLETIC STRENGTH AND POWER

ASAP Sports Nutrition Shopping Cart: Get Lean .... Laura's Lean

For twenty weeks straight, I have been using strictly Laura's Lean Beef products in all of my red meat category recipes. That's what's in my shopping cart. What a difference! The beef, in all the varieties, definitely changes the way you think and feel about beef. My kids and I really like the taste, and it's reassuring to know that the meats that we eat via Laura's Lean come from cattle never given antibiotics or growth hormones.

And protein? 21 grams per serving!! Try getting that much protein, and the essential fatty acids that come along with it, at your local GNC store for that price. If it's between the filet or the whey..... this is a no-brainer! The Laura's Lean filet mignon can be purchased at the meat counter of many grocery stores. If you're a steak lover.... this is the way to treat yourself.

It's also nice to know that the Laura's lean cattle are raised on a vegetarian diet of natural grasses and grains...never being fed any animal by-products. They also test the feed for pesticides and have strict standards for humane treatment. Also, no additives, fillers or artificial ingredients are used in their beef. So be sure to check out their Laura's website and her blog for further information on all of their products.

All Rights Reserved      Copyright 2007 www.athleticstrengthandpower.com  blogpost by Ed Cicale

   

Strength Training for Females.... Debunk the Myths

Today's Today's post is directed toward the female athlete. Ted Lambrinides and myself receive much correspondence and questions on this subject. Michigan State strength Coaches, Ken Mannie and Mike Vorkapich have recently co-authored an article that appeared in Coach & Athletic Director Magazine. Click here to read an Accent_on_Female_Strength_Training 

Females may want to hit the cardio work for 20-30 minutes 6-7 times per week.... this includes fast walking, jogging, elliptical,treadmills,stationary bikes, recumbents, rowers.
Strength training may be more your friend than you think. I would suggest hitting the weights in a high intensity fashion, three times per week. From a physiological standpoint, you really can't put muscle on top of fat.... and the reality is that by actually having increased muscle tissue, you'll be burning and metabolizing more calories even as you sit at that desk!  Certainly don't worry about too much muscle. Unless your on anabolic steroids...you never have enough muscle....besides, it slowly deteriorates over the years. You'll just have to trust me on this

Be sure to include these exercises in the plan.
Pullovers
Pulldowns
Lateral Raises
Overhead Presses
Chest Flys
Bench Pressing... also inclines and declines
triceps isolations
bicep work

Leg work:
thigh abduction and adduction...high reps (25-45)
Leg Extensions    20 reps...or until intense burn
Leg Curls.... can't forget the hammies.... gives the legs form and balance

...those exercises, or at least some variation must be performed at least 2 times per week...preferably three!

Abs
many variations to choose from here....perform several each day! See our past ASAP post on Abdominal and Core work and the accompanying exercise sheet by Sarah Ensminger.

...those exercises, or at least some variation must be performed at least 2 times per week...preferably three!

Yoga............ whenever you want as much as you want.

Additionally, by improving your diet, eliminating all fast foods, all high fructose corn syrups, added sugars, and stuff like that you'll be fine. Worry less about cheeses, meats, occasional pizzas....worry more about sugars and HIDDEN sugars.

All Rights Reserved    Copyright 2007 www.athleticstrengthandpower.com blogpost by Ed Cicale