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How Alcohol Affects Muscle Growth and Fat Loss

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How Alcohol Affects Muscle Growth and Fat Loss

Find out how happy hour might not be making you as happy as you thought.

Let’s be honest, you’ve probably trained hard all week and decided to have a few drinks - all that hard work, there must be a reward, right? At the same time, you feel you aren't seeing the results you wanted even though you’re working out and eating right (for the most part). You begin to question everything about your training, including your diet. Chances are what is hurting you is alcohol consumption or the timing of your drinking. Here are ways in which alcohol affects your body and your training:

In a study conducted in 1999, it was found that alcohol reduces muscle mass by blocking protein synthesis. Further research showed meals that were consumed within 24-48 hours after a resistance training session had the greatest effect on growing muscles. We're not just talking about huge muscles, we're talking about lean muscle. It's a cause and effect chain. The muscle growth increases metabolism which then affects fat loss. Using all of this information, we can see that having alcohol on training days greatly affects your muscle growth and inhibits the hard work you have put in for that day.

If you must have a drink, it should never be on a training day.

Research has also shown that alcohol reduces testosterone levels. Testosterone is needed for protein synthesis, increased muscle mass, strength, muscle growth and bone density. From this, we can conclude that we need a lot of testosterone.

In some ways, drinking alcohol is taking steps backward from your goals and hindering your growth.

A study conducted in 2004 found that the subjects that consumed alcohol had lower testosterone levels than those that did not. As alcohol lowers testosterone, it produces estrogen which in turn affects muscle growth goals.

Lastly, studies have found alcohol suppresses growth hormone. Growth hormone helps with protein synthesis, meaning that it is essential to building muscle, and it also releases at its maximum during sleeping.

If you are focusing on muscle gains and on a new program, then restricting alcohol for a few months is the best method. On the other hand, if you are used to the training, going out occasionally won't hurt much. Although, one should stay away from binge drinking as it will have negative effects on muscle growth.

If you are going to drink alcohol in moderation, here are some tips to maximize your gains:

  • Try to stay hydrated! Try drinking a few cups of water while you are drinking and be sure to consume a full glass of water  before bed.
  • If you are going out to enjoy yourself try eating a slow digesting protein like steak to keep the muscles fed and a slow carb like sweet potatoes to keep your energy level up.
  • Ultimately, just make sure you remember alcohol's negative effects on protein synthesis, testosterone, and growth hormone.
  • Always avoid drinking on days you train if you are seeking muscle gains as muscles need nutrition and rest. Drink on your off days away from the gym, but stay away from training the day after drinking because it has ill effects as well.

 

 

 

Learn more about Coach Charles here

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All About Posture: The T-Spine

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All About Posture: The T-Spine

WHAT IS IT?

The thoracic spine resides in the mid and upper back, between the cervical and lumbar spines. This is an area of the body that is supposed to have a lot of mobility in a completely healthy person. Figure 1 shows via a joint by joint analysis of the human body that thoracic spine should be mobile while the cervical and lumbar are stable.

Learn more about Coach Amber hereLearn more about Coach Amber hereWHO USES IT ON A DAILY BASIS?

You! The human body will adapt to something it does repeatedly, even sometimes if it isn't in our greatest interest. In today's society it's pretty hard to avoid doing say, driving, sitting at desk, or just leaning forward to look at your phone. These are all habits that, unless great posture is kept, can each worsen shoulder slumping and thoracic mobility. Think about how much time you personally spend in a chair each day, do you keep good posture the whole time? That is how life is in this day and age, always moving or leaning forward.

HOW DO I WORK TO IMPROVE MY POSTURE?

 Check out the video above this post to see a couple simple exercises that can be done just about anywhere!

IF MY BACK DOESN'T EVEN HURT, THEN WHY SHOULD I DO IT?

Thoracic immobility can stem into pain in multiple spots. Like stated above in the joint by joint analysis the cervical and lumbar spines should be stable, but when the thoracic spine is immobile one or both of these can become mobile. Mobility in these spots can be bad news, leading to chronic issues in the neck and lower back, or even a larger acute injury. By adding corrective exercises to your training routine that are aimed at increasing thoracic mobility, you can reduce pain and increase performance of most measures.

 

 

 

Learn more about Coach Anthony here

 

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