Press your way to toned and powerful shoulders!

Toned, powerful shoulders complement every physique – male or female!

There are a lot of exercises to work the shoulders, but one of the most basic ones is the shoulder press, using a barbell.

Also called a military press, this exercise lets you work the shoulders as well as the triceps and trapezium muscles, and is a great staple to incorporate in your workout.

Form is important though, as the shoulders are relatively vulnerable joints. Always warm up properly, and avoid pressing behind your neck: this puts unnecessary strain on the joint.

This exercise is also incorporated in Claude Goetz’s training program for beginners or people looking to get back into shape, which you can find here.

Are carbohydrates needed for endurance?

In short: yes, if you are looking for performance.

Recently, the low-to-zero-carb diets have increased in popularity, mainly because of their fat-burning effect due to a process called ketosis, in which the body readily burns fat to provide energy.

So, is this kind of diet compatible with competitive endurance training? A recent study in Australia (1) answers this question with a definite NO.

The study examined two groups of elite race walkers, one on a high carbohydrate diet, one on a low-to-zero carb, high fat diet. Although the rate of fat burning in the low carb group was higher, they were actually less efficient in using their energy, needing more oxygen to provide the necessary energy.

This hindered their performance significantly.

The takeaway from this study is that if you are training for performance, you need carbohydrates. Low-carb diets have their place in losing fat, but are not suitable for high-performance training.

Provide adequate carbohydrates in your diet, and use the proper carbohydrate supplements before, during and after training or competing.

 

Reference:

(1) Low carbohydrate, high fat diet impairs exercise economy and negates the performance benefit from intensified training in elite race walkers Louise M. Burke1,2, Megan L. Ross1,2, Laura A. Garvican-Lewis1,2, Marijke Welvaert3,4, Ida A. Heikura1,2, Sara G. Forbes1, Joanne G. Mirtschin1, Louise E. Cato1, Nicki Strobel5, Avish P. Sharma6 and John A. Hawley2,7

The bench press: a basic exercise for power and size

There are a few basic exercises you should incorporate in your training schedule, and the bench press is absolutely one of them.

Unrivaled for developing the size and strength of your chest and triceps muscles, it is a classic move that gets great results – if done properly.

Always make sure you thoroughly warm up before using heavier weights, stretch, and use someone to spot you on the heavy repetitions.

Keep your feet on the floor, your back on the bench, and don’t arch too much to avoid injury to the lower back.

Grip the bar slightly over shoulder width apart, and lower slowly to your chest. touch your chest, and push upwards in a controlled way.

This exercise is a favorite of Claude Goetz, and he required his elite athletes to push double their bodyweight for a single rep in this classic power move.

Want to get training yourself? Check out Claude’s “Get back into shape” program here!

Over 40? Elite Whey Protein is for you!

As you age, your body changes, you respond differently to training, and need more recovery time.

People adapt their training to their age, but rarely their nutrition or supplements.

Claude Goetz is an expert on longevity, himself approaching 80 and advising Jean-Claude Van Damme, age 56, on nutrition.

That’s why he developed Elite Whey Protein!

Elite Whey Protein has unique benefits for all athletes, but especially the more mature one:

  1. It has 15% more leucine than traditional whey isolates. This amino acid kickstarts muscle building. Studies have shown that as you age, your body reacts less to the benefits of protein. Simply put, increasing leucine makes your body handle protein as if you were younger.(1)
  2. It has virtually no lactose: the digestion of lactose decreases with age, creating stomach upset.
  3. It has 40% more tryptophan than most whey isolates. This amino acid produces serotonine, which decreases with age, a compound in the brain that promotes feelings of personal security, relaxation, and confidence. A serotonin deficiency can result in sleep disturbance, anxiety, depression, and a propensity to overeat, particularly carbohydrates like simple sugars.
  4. It helps to counteract sarcopenia, the age-related loss of muscle mass.
  5. It is a native whey protein, meaning it contains no fat, cheese residue, hormones, antibiotics or chemical agents as it is cold-filtered out of milk from grass-fed cows. Most whey is a by-product from cheese production, and has been subjected to chemicals and heat treatment.

Try out this top quality whey protein isolate in vanilla, strawberry or chocolate taste!

Reference

  1. Katsanos, C.S., et al. (2006). A high proportion of leucine is required for optimal stimulation of the rate of muscle protein synthesis by essential amino acids in the elderly. Am J Physiol Endocrinol Metab. 291(2):E381-387.