Modern Monday

Without a doubt, one greatest issues of the modern “iron game”, whether the target is bodybuilding, sport or aesthetics’ relates to diet. The overwhelming majority face an uphill battle towards their goals simply because their diet is poor and lacks the nutritional spectrum to excel. Irregardless of your training regime, it will fall victim to a poor diet. To maintain course towards your goals it is imperative that your diet includes an appropriate balance of healthy fats, nutrient dense carbohydrates and sufficient, high quality protein, as well as optimal hydration.

Though far from a complete list of all food choices, a healthy diet should make use of:

- spices (ginger, cinnamon, turmeric, thyme, garlic, parsley, cayenne pepper, rosemary, sage, saffron, oregano)
- vegetables (particularly but not limited to organic broccoli, cauliflower, brussels sprouts, swiss chard, kale, spinach, asparagus, beet greens)
- nuts (i.e. walnuts, almonds)
- berries (i.e. but not limited to, cherry, blueberry, acai)
- chocolate (high quality)
- oatmeal, millet, quinoa
- fruit (i.e. but not limited to, fresh figs, cantaloupe, pomegranate, tomatoes, papaya, mango, kiwi, starfruit),
- green tea, coffee (high quality)
- range free eggs
- olive oil (coconut oil where possible, peanut oil in some cooking conditions)
- avocados
- cold water fish (i.e. salmon, herring, sardines depending upon availability and please ensure wild and from ethical fisheries)
- a reliable and advanced protein supplement (register now with the Inner Circle for the initial release of USPlabs® Anti-Catabolic Advanced Performance Protein).

With such items as the mainstay of your regular diet, and ensuring that they well are preparing properly, along with understanding the timing of meals and managing proportions, achieving your goals improves dramatically.

In addition to the general overview of dietary choices, the following three tactics are to be implemented to ensure optimal muscular recovery:

• Contrast showers, Epsom salt and Ice and baths, massage therapy from a rejuvenation specialist and appropriate amount of sleep
• A balanced dietary and supplement plan that includes Modern BCAA+™, USPlabs PowerFULL®, SuperCissus® and USPlabs PRIME® and given a proper diet includes carbohydrates, particularly for athletes with high work threshold demands, USPlabs AP™.
• An exercise plan that stresses range of motion and work threshold development within a broad program to ensure optimal recovery.

Prepared by John Davies

John Davies is available on his personal page on Facebook , Renegade Training™’s, Google+, Renegade Training™ on Google+ as well as or Twitter.

John’s present supplement stack starts daily with the “athlete’s advantage”, Modern BCAA+™, SuperCissus®, USPlabs PowerFULL® and USPlabs PRIME®, along with additional use of Yok3d®, USPlabs AP™ depending upon his training cycle

Disclaimer
The information provided in “Instant Training Improvement Tips”, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk

Whether your goals relate to bodybuilding, sport or general health, many problematic training and diet oversights that slow development are common but equally easy to avoid. Certainly the entire aspect of "muscular recovery" is a tremendous problem and the reason why many do not achieve their goals. This concern goes completely against the grain that the majority of recovery measures are easy to implement, whether that means using contrast showers or supplementing with Modern BCAA+™.

That said, a poor diet will derail the best intentions and it is imperative that all individuals ensure their diet includes a proper nutritional mix of healthy fats, nutrient dense carbohydrates and sufficient protein, in addition to maintaining optimal hydration.

Though not a complete list of all food items, all diets should make use of:

- spices (ginger, cinnamon, turmeric, thyme, garlic, parsley, cayenne pepper, rosemary, sage, saffron, oregano)
- vegetables (particularly but not limited to organic broccoli, cauliflower, brussels sprouts, swiss chard, kale, spinach, asparagus, beet greens)
- nuts (i.e. walnuts, almonds)
- berries (i.e. but not limited to, cherry, blueberry, acai)
- oatmeal
- fruit (i.e. but not limited to, fresh figs, cantaloupe, pomegranate, tomatoes, papaya, mango, kiwi, starfruit),
- green tea
- range free eggs
- olive oil (coconut oil where possible, peanut oil in some cooking conditions)
- avocados
- cold water fish (i.e. salmon, herring, sardines depending upon availability and please ensure wild and from ethical fisheries)
- a reliable and advanced protein supplement (register now with the Inner Circle for the initial release of USPlabs® Anti-Catabolic Advanced Performance Protein).

By making use of such items as the mainstay of your regular diet, as well as preparing properly and understanding the timing of meals and managing proportions (to be discussed at a later date), attaining your goals increases substantially.

In addition to the general overview of food items to be the basis of your diet, the following three approaches that are to be used to ensure optimal muscular recovery:

• Contrast showers, Epsom salt and Ice and baths, massage therapy from a rejuvenation specialist and appropriate amount of sleep
• A balanced dietary and supplement plan that includes Modern BCAA+™, USPlabs PowerFULL®, SuperCissus® and USPlabs PRIME® and given a proper diet includes carbohydrates, particularly for athletes with high work threshold demands, USPlabs AP™.
• An exercise plan that stresses range of motion and work threshold development within a broad program to ensure optimal recovery.

Prepared by John Davies

John Davies is available on his personal page on Facebook , Renegade Training™’s, Google+, Renegade Training™ on Google+ as well as or Twitter.

John’s present supplement stack starts daily with the “athlete’s advantage”, Modern BCAA+™, SuperCissus®, USPlabs PowerFULL® and USPlabs PRIME®, along with additional use of Yok3d®, USPlabs AP™ depending upon his training cycle

Disclaimer
The information provided in “Instant Training Improvement Tips”, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk

Based upon the thermometer it appears spring quickly made way for summer temperatures and with such, athletes need to not only be concerned with muscular recovery but ensuring proper hydration. I note this with reasonable caution and the voice of experience, as unfortunately in the early days of my athletic career I suffered an extremely serious injury that was very likely caused due to dehydration. The failure to address hydration properly can cause a multitude of problems and can not only derail your goals in exercise but have severe repercussions with your health.

With warmer weather, make the following revisions to reduce the risk of dehydration:

• With temperatures rising, I strongly to make extensive use of Modern BCAA+™ with ample supply of water as well as increase your daily intake of organic pomegranate, acai berry and cranberry juices.
• Shift training times to either early in the morning, late afternoon, after sun-set early evening or to cooler indoor settings.
• Wear lighter and looser fitting clothing as well as a hat, preferably with a wide brim.

This is addition to the following three approaches that are to be used to ensure optimal muscular recovery: