Jan
05
2009
After you hit the weights, have a double. British researchers found that lifters who drank two 15-ounce servings of milk following a workout experienced less muscle damage than those who skipped the beverage. The protein and carbohydrates in milk appear to inhibit muscle-protein breakdown and may also reduce inflamma¬tion. This effect can help you recover faster after 3 training session, says lead researcher Emma Cockburn. Moreover, these proteins are more dissolvable than the caseins and do not secrete to form larger structures. As the caseins congeal into curds, the proteins in milk remain suspended as whey proteins which are left behind the caseins. These Whey proteins constitute around 20% of the protein in milk, by weight.
Jan
05
2009
USE THIS SIMPLE MOVE TO BOOST STRENGTH AND FLEXIBILITY
Stopping to the side can move your workout forward. The single-leg lateral squat works muscles that other one-leg exercises neglect, and it will also improve your strength in the traditional squat says Robert dos Remedios, C.S.C.S., the author of Men’s Health Power Training.
THE BENEFIT
This exercise is valuable because it forces you to control your body using one leg while you move in all three planes—side to side, up and down, and forward and backward. This improves rotational strength and flexibility in your hips and knees, says Dos Remedios. It also refines your balance and coordination and adds muscle.
HOW TO DO IT?
Stand on an 18-inch-high bench or box, with your left foot on the bench and your right foot dangling off the side. Your arms should be outstretched in front of your body.
While reaching forward with your arms, drop your right leg back across and behind your left leg as you try to lower the toes of your right foot all the way to the floor.
Using your left leg only, push your body back up to the starting position. Try to complete 6 to 8 repetitions on each side.
OUR EXPERT’S TIPS
If you have trouble, start on a lower step, says Dos Remedios. A rule of thumb; Choose the highest platform that allows you to tightly touch your foot to the floor. Increase the height as you gain strength.
