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Bigger Leaner Stronger Sprint Workout Get Faster, Build Muscle, and Fat Loss | Nick Rana

Most people don’t run at their top speeds unless someone’s chasing them. But here’s a novel idea: “Practicing running faster will make you faster,” says Matt NolanOpens in a new Window., an RRCA-certified running coach and master instructor at Barry’s BootcampOpens in a new Window. in New York, NY. Sprint workouts, or short, hard efforts followed by easy recovery periods, actually help you become a better runner at all paces and distances. That’s because “they train the body to recruit and develop fast-twitch muscle fibers, build muscle, improve heart rate and overall caloric efficiency,” says Nolan. Plus, the more comfortable you get working at these high-intensity speeds, the easier they’ll start to feel. After just a few weeks, you’ll be surprised how much easier it is to hold your balls-to-the-wall sprint pace for longer than when you started.


When you’re doing these sprint workouts—just once or twice a week—make sure to leave enough time to warm up and cool down before and after…
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Eight Essential Exercises To Remain Fit - Nick Rana

Human movement can be reduced to three basic categories: pushing, pulling, and hip extension (squattingOpens in a new Window., jumping, running, and even riding a bikeOpens in a new Window.). Functional fitnessOpens in a new Window. begins with learning good form for this essential repertoire and then gradually adding weight and difficulty to build stability and strength. Doing these exercises correctly with five pounds, in other words, is better than doing them poorly with 100. In the words of Gray CookOpens in a new Window., one of the founding fathers of functional training, “Don’t add strength to dysfunction.”
Row We pull on things all the time, but pull strength and stability are even more valuable for correcting the forward lean we develop sitting at a desk all day. There is no better tool for horizontal rows than adjustable fitness straps. Hung from any doorway—or even a tree—straps allow for a more efficient row than other methods because of the way they demand head-to-heel co…

Nutrition And Supplements Which Shall Not Be Skipped - Nick Rana

Let’s say you’re looking to lose a little fat and pack on some muscle. You’ve already got a healthy diet, a steady cardio routine, and some reliable weight-training workouts, so you head down to the nutrition store to pick up some new supplements—only to be stopped in your tracks by aisles and aisles of unpronounceable tubs filled with who knows what. How’s a guy supposed to know where to start? Don’t sweat it: Here are six research-backed supplements you should strongly consider on your quest to reach peak levels of health and fitness. 1. Branched Chain Amino Acids (BCAAs) Do you find yourself experiencing post-workout muscle soreness and fatigue, but not seeing the fat-loss results you expect? If so, consider taking BCAAs. People who took BCAAs before and after exercise had a significant reduction in muscle soreness, according to a University of Birmingham studyOpens in a new Window.. Furthermore, a Brazilian studyOpens in a new Window. discovered BCAA supplementation helped reduce…

Surprising Facts That Can Stop Development Of Muscles - NICK Rana

After switching up your diet and workout routine, you finally started to pack on some solid muscle—and people were noticing. Then the progress halted. Despite your continued efforts, your shoulders seemed to shrink, your biceps became less buldging, and your quads refused to grow any bigger. What gives? A number of factors influence your body’s ability to pack on gains—your sleep schedule, your diet, your fitness program, even your state of mind. You could seriously go crazy trying to figure out what went wrong. To help you get to the bottom of things, we checked in with  Jim White, personal trainer and registered dietitian, and Jay Cardiello, celebrity personal trainer and star of ABC’s My Diet is Better than Yours. Adjust your program with their tips and you’ll be back to building that jacked physique you crave in no time. 1. You skimp on sleep-Nick Rana Plain and simple: If you’re not getting quality sleep each night, your muscles won’t grow. “Lack of sleep increases your body’s l…