Welcome back! It’s been far too long since we did one of these and what better day to get back into the rhythm than New Year’s Eve. We have some great content for you including a video explaining factors in determining the amount of calories your body needs, the best time to workout, a Lean Beef Spinach Meatball pasta recipe, our Body-Solid Product of the Day and some tips to keep your fitness-related New Year's Resolution.
Does the time you train matter?
Jim Stoppani, Ph.D. – FlexOnline.com
FlexOnline.com’s Jim Stoppani wrote a great article last week discussing the scientific facts surrounding what time is best to train. You could go to a local gym or ask your friends what’s the best time to train and you’re likely to get a different answer with every ask — first thing in the morning is best, after lunch, before lunch, 5pm, you’ll hear it all.
Stoppani starts with the hypothesis that research shows our muscle strength is lowest in the morning and greatest in the late afternoon (5pm-7pm). With this in mind, it would makes sense that training in the late afternoon would be the best path to getting bigger and stronger.
Wrong! A study from the University of Jyväscylä in Finland) found in subjects tested that muscle size of the legs increased by about 3% regardless of the time of day. Moreover, both groups made equivalent increases in muscle strength.
The takeaway: time of the day doesn’t scientifically matter. Stoppani does believe however you should train when it best fits your schedule: “That way you are less likely to miss workouts and training consistently is what produces the best results in strength and muscle mass gains.”
@BodySolidFit whatever fits your schedule best is best for you. 🙂
— Jim Stoppani (@JimStoppani) December 28, 2013
How Many Daily Calories Does A Person Need?
The amount of calories a person needs to consume on a daily basis varies by individual. Discover the three factors that can help you determine your daily caloric needs in this episode of BrainStuff:
Lean Beef Spinach Meatball Pasta
Here’s a quick, easy, protein-filled recipe from our friends at FitMenCook. Great for weekly meal prep as well. Ingredients
6 oz lean ground beef
1/2 cup shredded raw spinach
1/4 cup diced red onion
1 tbsp minced garlic
1/2 tbsp cumin
Sea salt and pepper, to taste
2 oz wheat spinach pasta
1/8 cup marinara (natural and low sodium)
1 1/2 cup raw spinach
5 cherry tomatoes
1 tbsp low fat parmesan cheese
Set oven to 405 degrees F.
For added flavor, saute the red onions in a skillet using spray olive or coconut oil.
Mix together ground beef, chopped raw spinach, red onion, garlic, and spices. Mix thoroughly using your hands until the spinach is completely mixed into the meat.
Form two or three meatballs of roughly the same size using your hands. For accuracy, you can use a food scale to weigh and measure each portion.
Place meatballs on a baking sheet and bake in the oven for 10-12 minutes.
Cook pasta and stir in tomatoes, spinach, and cheese as desired.
Mix in cooked meatballs and enjoy!
10 Tips to Help You Keep Your New Year’s Resolution
Louise Smith – GAIAM Life
Anyone who has ever worked out at a gym knows this phenomenon, January 2, you show up to work out at your normal time and suddenly all of your favorite machines and racks are taken, all the dumbbells are being used or there’s a confluence of people swarming around your normal haunts. First off, you should save yourself the hassle and get some Body-Solid gear so you can work out in the comforts of your home.
If you still want to go to a gym though, you’ll experience this phenomenon but play a little game, see how many of those people are still hanging around in May. The number will be real low but hopefully these tips help, so you don’t have to be one of those we’re all counting in May. No matter what your fitness-related resolution is, here are a few tips to stay on track.
1. Be Realistic
The surest way to fall short of your goal is to make your goal unattainable.
2. Plan Ahead
If you still don’t have a resolution, you may be in trouble. Making it tonight is very last minute and perhaps not well thought out. Maybe there’s something you’ve been thinking about doing for awhile?
3. Outline Your Plan
Decide how you will deal with the temptations and what the goal or objectives are.
4. Make a “Pros” and “Cons” List
It may help to see a list of items on paper to keep your motivation strong. Develop this list over time, and ask others to contribute to it. Keep your list with you and refer to it when you need help keeping your resolve.
5. Talk About It
Don’t keep your resolution a secret. Let the whole world know, some people may get sick of hearing about it on Facebook or Twitter, but too bad! You might just inspire someone else.
6. Reward Yourself
Celebrate your success by treating yourself to something you enjoy that doesn’t contradict your resolution.
7. Track Your Progress
Short-term goals are easier to keep, and each small accomplishment will help keep you motivated. Perhaps use a fitness app, Instagram, a log or even a blog detailing your path.
8. Don’t Beat Yourself Up
Do the best you can each day, and take one day at a time. There may be some slips along the way but don’t fall off the path.
9. Stick to It
It takes about 21 days for a new activity to become a habit and six (SIX!) months for it to become part of your personality. It won’t happen overnight.
10. Keep Trying
If you have totally run out of steam when it comes to keeping your resolution by mid-February, don’t despair. Start over again! Recommit yourself for 24 hours.
Body-Solid Product of the Day
PPR200X – Powerline Power Rack
Fire up your workouts on one of the first inventions that allowed weightlifters to workout safely and effectively — the Power Rack!
With the wide walk-in design, there is plenty of side-to-side movement for a variety of exercises such as squats, incline, decline, flat and military presses as well as shrugs and calf raises.
Complete with 18 positions, two heat tempered lift-offs and two saber style safety rods so you can keep your exercise routine the way it should be simple and effective.
Find out more about the PPR200X at http://www.bodysolid.com/Home/PPR200X/Powerline_Power_Rack