Muscle Podcasts Worth Listening To!

Our TOP 5 Muscle Podcasts You Should Check Out! 

#1 Muscle Expert Podcast by Ben Pakulski. Ben is a IFBB pro bodybuilder who has combined holistic and unique approach to the sport.

#2 MindPump Podcast, has been described as Howard Stern meets fitness. It is sometimes raw, sometimes shocking and is always entertaining and informative.

 

 #3 Rich Roll Podcast, Rich is an ultra-athlete, best-selling author, and self-proclaimed wellness evangelist who dives deep into health topics. 

 

 

 #4 20 Min Fitness Podcast, covers topics like debunking the latest fitness trends and talking with fascinating fitness authors, athletes, and podcasters. Along with much more!

#5 Elite Muscle Radio, if you are looking for a true no BS approach to fitness then this would be your podcast. Also includes business related advice for trainers and health related entrepreneur.


Ashwagandha Benefits for Muscle Growth & Recovery

Benefits of Ashwagandha for Muscle Growth & Recovery

Ashwaganda is a natural herb that has been used for many of years to combat stress, improve metabolism and physical strength. 

Many individuals endure a high stress lifestyle, this can significantly impact ones overall health. High cortisol levels (stress) can lead to water retention, weakened immune system, decrease in libido, and slower muscle recovery and growth.

It’s ability to stimulate the thyroid gland plays a huge impact on a persons metabolism. The body depends on your thyroid to regulate your metabolism and produce sufficient amount of T3 and T4. It also allows your body to reduce inflammation and regulate blood sugar levels. 

Ashwagandha is also an antioxidant for the body, or sometimes referred to as a free radical scavenger. By allowing the body to function optimally it can reduce stress, reduce depression, reduce brain fog, improve sleep, and it can improve both muscle gains and rate of recovery – as shown in the studies bellow. 

Study Results

“Ashwagandha group experienced statistically significant improvements in average squat power, peak bench press power, 7.5 km time trial performance, and perceived recovery scores.”

“Compared to placebo, ashwagandha had a 74% greater increase in bench press and 62% more arm and chest growth.”

“57 untrained males between 18 and 50 years of age completed a resistance training routine and consumed either starch placebo or 300mg of ashwagandha root extract twice daily for eight weeks. Compared to placebo those consuming ashwagandha root extract had a 74% and 49% greater increase in bench press and leg extension exercises as well as 62% and 135% more growth in the arms and chest.”

“The subjects using ashwagandha also lost 133% more fat and increased their testosterone levels over 400% more than placebo.”

“Ashwagandha also stimulates the thyroid gland (as measured by T3 and T4), increases antioxidant enzyme activity in the liver, and decreases triglycerides.”

“Greater increase in VO2max with ashwaganda compared to placebo.

 

  

Dosage?

Ashwagandha has been studied using many different dosage from 300mg – 6000mg a day split into dosage 3x at 2000mg.

Follow the label on your bottle and discuss with your health care professional if you intend to increase the dosage.

Want to Learn More?

Ben Pakulski an IFBB professional body builder who explains the benefits of ashwagandha in his podcasts:

127- Overcoming Anxiety through Nutrition with Ali Miller

His Youtube Channel:

Ben Pakulski Best Supplement on a Budget to Build Muscle

References:

Reviewing Studies that have been summarized from: 

https://www.tigerfitness.com/blogs/supplements/ashwagandha-benefits-dosage-side-effects

Publish Ashwaganda Trial Pubmed: 

https://www.ncbi.nlm.nih.gov/pubmed/26609282

https://www.ncbi.nlm.nih.gov/pubmed/30463324


4 Post Workout Foods You Should Be Eating

Post Workout Foods and Why 

1. Protein:  Try to incorporate 20-40g of protein 30-60 min post workout. Fast digesting protein (isolate) or a whole food source like chicken, turkey, salmon, shrimp, eggs etc. Some studies have shown that having protein powder post workout is beneficial because it takes away a lot of the digesting process of a whole food. Allowing your tired body to digest quickly can initiate faster recovery.

 

2. Carbs: Your body has used up almost all of its glycogen storage. Don’t just have protein post workout and forget about the carbs. Aim for a min of 30g of carbs 30-60m post workout. You can also use fast digesting carb powder like vitargo or karbolyn. Or you can use whole food sources like sweet potato, rice, quinoa, oats etc.

 

3. Fruit: People make the mistake of dismissing fruit post workout. Your body has just undergone a vigorous amount of stress during your workout. Don’t be afraid to replenish it with antioxidants. Allowing your PH levels to increase also allows your body to absorb protein and utilize carbs more efficiently. Fruit is a great way to spike insulin post workout for protein absorption. Try making a smoothing with strawberries, willd blueberries, bananas etc. 

 

4. Cholesterol: Sounds crazy? Maybe, but there has been many great studies on how cholesterol is anabolic. Meaning it helps with building muscle. Cholesterol has been shown to aid in cell membrane viscosity which may contribute to cell membrane stability. The stability of our membrane allows our muscles to adapt to the stress of our workout more efficiently and intern, recover faster. I’d suggest getting a healthy source of cholesterol like the kind you get from whole eggs, shellfish or sardines. However, the majority of studies published were based on cholesterol from eggs. So try incorporating eggs post workout 3-4x a week and see if your recovery improves!

Most Important Take Away: 

Your body is under high amount of stress post workout, its tired and hungry for nutrients to replenish itself with. Stick to clean protein sources and whole foods. This will ensure your body gets the nutrients its needs and won’t negatively impact your immune system like fast food would. 

 

 

 

My Personal Favourite Combo:

    1. 30min post workout: Shake with protein powder, wild blueberries and coconut water 
    2. 60min to 1.5 post workout: Egg with rice and spinach


January 2018: New Year, New You, New Fitness Routine.

Post by: Margherita Di Bari – IFBB Fitness Pro

I think it’s great so many people choose to start their year strong with the commitment to their health and fitness. After all, consistently training improves not only your physical body, but your entire mindset and quality of life. If you’re looking to upgrade, find an avenue of fitness that works for you and go with it!

January is a perfect time to test the waters – different classes, methods, different gyms – with all the new year trials and specials going on, it’s the perfect opportunity to find what works for you.

When it comes to making the decision, I find there is one important factor that tends to get overlooked in the beginning, but makes all the difference in the end:

Make sure your gym has as much heart as you do.

This realization hit me hard when I was training for my Canadian Nationals fitness competition in 2016, just before I won my IFBB Pro Card.

Training out of Torque Barbell Club, I was on the stair master for my 3rd cardio session of the day; wrapping up a 2 hour workout and finishing my training for my fitness routine choreography. Needless to say, it was one of those times I climbed up on the stairs and thought to myself, “how the hell am I going to finish this”?

I had nothing left in me, and I was mentally and physically breaking down. I climbed up, put my head down, tried my best to keep mind over matter, until I was distracted by yelling up ahead.

One word: Powerlifters.

The yelling was Dan, hitting his personal best (at the time) of a 700lbs deadlift… 700lbs!!!!

Him and a group powerlifters all training for their upcoming meet, and the vibe was months, and years of practice all coming down to one moment. It was like the entire gym stopped, and everyone came over to support what was happening. The stair master has prime view of the squat racks, so I was right in on the action.

I looked around and saw at least 15-20 people around the area, clapping and cheering on the lifters. In that moment, all of us were one. I felt a surge of energy rush through me, and I was hooked to everyones success.

In that instant, I stood up tall on the stair master; I put the level one notch higher, blasted my music, and started running off the high energy of the entire gym.

I thought to myself, “how amazing is this communal support”?

Torque Barbell is more than just a gym; when you walk in here, you walk into a family who all has one thing in common – pushing to become the best version of ourselves.

We have athletes, bodybuilders, powerlifters, hockey players; people of all ages, younger and older, mothers and daughters, firefighters, lawyers, dentists, people from all walks of life make up our TBC community.

No matter who you are when you come through the doors, you feel the support and most of all you are welcomed into a group of like-minded individuals all just pushing to be healthy, fit, and live our best lives.

So when you’re out there choosing the perfect gym for you, make sure your gym has as much heart as you do.

Take in the environment, and take in the vibe.

You’ll be spending a lot of time there, and if you’re going to be consistent you need to LOVE where you train!

Let’s face it, there will be times when you’re not always motivated, some days flat out suck and it’s all a part of the process to push past these roadblocks; but when you have a gym that gives you that extra support when you need it most, it makes all the difference.

Be a part of something greater than yourself; join a community that gives you that extra push just by being in a positively driven atmosphere.

When it comes down to it, you are a product of your environment, so surround yourself only with the best.

 

Sincerely,

Margherita Di Bari

IFBB FITNESS PRO

 

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Training Log: Dan Petkovsek

This is the second post in my training cycle for USPA Nationals on July 8th.

First off – I know I said I would post each week, but to be honest – the past few weeks have been very busy, and unfortunately, this fell by the wayside – so I apologize.

A post shared by Dan Petkovsek (@danpetkovsekpl) on

A post shared by Dan Petkovsek (@danpetkovsekpl) on

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I’ve had some questions about percentages and other things on this program for people who are running it on their own. Read More