Tag: how to gain muscle

6 Habits Preventing You from Gaining Muscle

Not Eating Enough

You need to eat big to get big. If you restrict your calories too much, you could cause your body to become catabolic and start to break down muscle tissue, the exact opposite of what we want! Strive to get in quality nutrition several times a day. Remember, the more we feed our bodies, the harder our metabolism has to work to burn it off. Just stick to whole foods with adequate protein and carbs (about 1g/lb. of bodyweight and 2-3g/lb. of bodyweight, respectively).

Too Much Cardio

If you do cardio for longer than an hour, you can cause your body to break down muscle and block anabolic hormones from being produced. Just keep your cardio sessions short and at a higher intensity.

Doing Too Many Single-Joint Movements

Try doing more compound movements that will recruit more muscle fibers at one time. Movements like pushups, squats, deadlifts, dips, strict press, etc. will target multiple muscle groups. Isolated movements don’t activate as much growth hormone as compound movements, nor do they burn as many calories.

Overtraining

You may not be allowing your body enough time to recover. The body needs about 48 hours for muscle fibers to repair properly. So not only is your post-workout nutrition important, but allowing your muscles to take a break is extremely important as well. Try not to work out the same muscle groups two days in a row.

Not Getting Enough Sleep

A lack of sleep increases cortisol levels, which can breakdown muscle tissue. When you get at least 7 hours, adequate melatonin is produced, which fights off free-radical damage to the trained muscles.

Not Challenging Yourself

Once you’ve mastered 10 reps at a certain weight in one set, bump it up to 12 or 15 reps. Keep challenging yourself and your muscles. You won’t see any progress if you keep doing the same thing day in and day out.

by Samantha Coogan, MS, RDN, LD

 

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DOLCE DIET LIFESTYLE:
How to Stomp Out Stress

by Samantha Coogan, MS, RDN, LD

Stress has a major impact on health. It can impair impulse control, reasoning, learning and memory. It is very important to try to minimize the stress in your life in order to increase your longevity. When you do get stressed, just try to take a few deep breaths and refocus. We also have some other suggestions below for stress relief. Keep reading to see how stress can affect you and what you can do to decrease it.

The Signs

• Difficulty concentrating
• Increased blood pressure
• Decreased sex drive
• Increased agitation
• Stomach issues/GI irregularity
• Weight gain

The Triggers

Work

• It has been reported that 77% of Americans stress over at least one work-related issue
• Costs billions in decreased productivity and absenteeism

Money

• 76% of Americans stress out about finances
• Paying bills/accounting has been reported as the most stressful household task, and unfortunately, plays a major role in the downfall of many relationships

Relationships

• 73% of American parents stress over family responsibilities (providing for the family, obligations, whether they are “parenting” correctly, etc.)
• Stress can be contagious. When you are with someone who cares deeply for you, your stress becomes their stress as they fight to either help you improve your situation, or are forced to watch you go through these events without a means to help

Technology

• Studies have reported feelings of rejection and anxiety over Facebook interactions either from updates from people they don’t like (exes, acquaintances, etc.) and/or rejected friend requests, guilt from rejecting friend requests, and having to monitor certain posts based on who follows them (i.e. family, co-workers, etc.)

How to Fix It

Exercise

• Only 48% of American use exercise as an outlet for stressful situations
• If you have a tight schedule, do little things throughout the day to get moving, such as parking farther away, stretching at your desk or getting up every hour to get your blood flowing.

Organization

• Clearing clutter and having a schedule tends to help you feel more in control, just don’t obsess over sticking exactly to your schedule everyday

Schedule “YOU” Time

• Taking time out to do the things you enjoy is an automatic way to lower stress
• Do the things you love, such as, reading, hiking, exercising, playing video games, shopping, listening to music, etc.
• As part of organization, schedule time to do these things and then you won’t neglect yourself because it’s already on your agenda!

What Happens When You Stop Stressing

• Better focus
• Better sleep
• Increased productivity
• Less stress eating
• Improved immune system
• More energy

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DOLCE LIFESTYLE:
Best Movements to Target Different Muscle Groups

by Samantha Coogan, MS, RDN, LD

Love targeted muscle workouts? Here are some exercises to add to your gym routine.
Deltoids
• Military Press
• Dumbbell Front Rise
Chest
• Bench Press
• Dumbbell Flys
• Dips
Biceps
• Chin-Ups
• Barbell and Dumbbell Curls
Forearms
• Farmer’s Carry
Obliques & Lower Back
• Russian Twists
Abs
• Planks
• Medicine Ball V-Ups
Quads
• Loaded Squat (Front, Back or Overhead)
• Leg Press
• Leg Extension
• One-Legged Squats
Traps
• Barbell or Dumbbell Shrugs
• Bent-Over Lateral Raises
Triceps
• Tricep Dips
• Skull Crushers
Middle Back
• Lat Pull-Downs
• Seated Cable Row
Glutes
• Kettlebell Swings (American or Russian)
• Stiff-Legged Deadlift
Hamstrings
• Romanian Deadlifts
• Facedown Lying Leg Curls
• Good Mornings
• Back Extensions
Calves
• Box Jumps
• Calf Raises

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DOLCE LIFESTYLE:
5 Ways to Get Rid of Loose Skin
(After Weight Loss or Pregnancy)

by Samantha Coogan, MS, RDN, LD

1. Slow & Steady Wins the Race
It took you time to put the weight on (and stretch the skin along with it), so it’s going to take time to take it off. The quicker you lose weight, the more loose skin you’ll have. You need to give your skin time to catch up and build back up its elasticity. It’s crucial to build muscle while losing weight. Not only will it increase your metabolism, but it will help with skin elasticity.
2. Increase Your Skin’s Elasticity
We can do this a few different ways. Elasticity has everything to do with collagen. Collagen is responsible for skin turgor, helps repair damaged/wounded skin, and keeps skin and muscle tissue together.
Vitamin C’s vital role in the body is producing collagen and elastin. The more we have of these two, the tighter our skin will be. Incorporate more citrus fruits and red/orange/yellow-pigmented fruits and vegetables into your diet.
Vitamin E acts as an antioxidant inside of the skin. It increases collagen and elastin quality. Add shelled sunflower seeds, almonds, and wheat germ to your diet to up your vitamin E intake. You can also use lotions with vitamin E to apply directly to the skin.
Vitamin D works to grow new skin cells. It also works as an anti-inflammatory. Add in wild-caught salmon, avocados and nuts/seeds to your diet to increase vitamin D intake. And don’t forget about 5-10 minutes per day in the sun on bare skin for added vitamin D synthesis.
3. Bump up Your Protein Intake
In order to gain muscle, we need adequate protein for growth and repair. Protein is also a key factor in skin turgor and integrity, specifically collagen. Protein recommendations are based on your level of physical activity, however, 0.8 to 1g of protein per pound of body weight is a general rule of thumb.
4. Strength Training
Strength training helps improve muscle tone, builds lean, functional muscle, speeds up metabolism, and improve body composition, which means less fat. Your skin will start to tighten up and wrap around those nice, dense muscles.
5. Hydration, Hydration, Hydration
Nothing keeps skin looking and feeling younger than moisture and hydration. Just look at the names of some of the best lotions and creams out there that boast hydration-rich nutrients. So why not start from the inside out? You’ll also reduce water retention by upping your water intake and it’ll help skin bounce back and fight off wrinkling in those especially loose areas.

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DOLCE LIFESTYLE:
10 Benefits of Running

by Samantha Coogan, MS, RDN, LD

We love strength training here at The Dolce Diet and will always recommend you incorporating it into your workout routines. Who doesn’t love squatting heavy? However, your cardiorespiratory endurance is also very important. Keep in mind, don’t overdo the cardio as it could start to make you catabolic, in which your body will start breaking down functional muscle. Just keep a good balance between your cardio and strength training workouts. Below are a few reasons that running is a great cardio workout and the benefits it can provide to you.
1. Improved Mental Health
When we exercise, our brains release endorphins, which make us feel happy and satisfied. A quick run can give you a quick burst of endorphin production, especially if you’ve had a rough day. They don’t call it a “runner’s high” for nothing.
2. Increase Strength
Running is very much a lower body workout, and can improve lower body strength along with joint and tendon strength.
3. Reduced Blood Pressure
The arteries expand and contract when running, which will improve blood pressure overall, allowing for adequate blood flow when your organs and brain need it most.
4. Reduced Asthma Symptoms
This may seem counterintuitive, but running can actually strengthen your lungs and bronchi, which will only improve asthmatic symptoms and outbursts.
5. Increased Bone Mineral Density
When the body is stressed, minerals are sent to the bones to help keep them intact. Running is voluntary stress placed on the body, so during your jog, your bones will be dumped with density-improving minerals.
6. Strengthened Immune System
Like any type of exercise, the more you do it, the better your immune system tends to be. You expose yourself to oxidative stress and other factors, but your body becomes better able to adapt and fight off infection due to an increased exposure to foreign bodies and stress.
7. Reduces Risk for Diabetes
Running aids in insulin sensitivity and is a good way to try to avoid insulin resistance. Exercise in general has an insulin-like effect on the blood, so any movement is helpful for those with diabetes, or those right on the cusp of diagnosis.
8. Weight Loss
Depending on intensity and duration, you can burn 705 to 865 calories per hour.
9. Improved Joint Strength
By strengthening the ligaments and tendons, you improve your joint strength, which puts you at less of risk for injury.
10. Increased Self-Confidence
The more you run, the better you feel mentally, physically and emotionally. Wellness is all-encompassing, and running helps get you to that spot.

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DOLCE LIFESTYLE:
6 Reasons to Eat Grass-Fed Butter

by Samantha Coogan, MS, RDN, LD

Skip the highly processed margarines and butter substitutes and go right for the real thing. There are many benefits to butter that people simply don’t realize!

ONE

The CLA (conjugated linoleic acid) found in butter helps boost our metabolism.

TWO

The fatty acids found in butter help protect the gut from infection.

THREE

Contain tooth-friendly nutrients, such as, vitamin D.

FOUR

The saturated fat content of butter helps improve our immune systems and helps white blood cells stay alert to foreign bodies.

FIVE

Fat is crucial for childhood brain development, and butter has the right amounts of fats to get the job done.

SIX

Butter has a higher Omega-3 content than Omega-6. Omega-3 is essential to help reduce inflammation, and makes hair healthy, skin and nails healthy

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DOLCE LIFESTYLE:
3 Hearty Slow Cooker Recipes

Break out your Crock-Pots! Here are three delicious recipes that are sure to be a big hit when the family sits down for dinner. These healthy slow-cooker recipes also make for some delicious leftovers. Enjoy!

Slow Cooker Tex Mex Quinoa

Serves 6-8
Ingredients
• 1 ½ cups quinoa, dry, well rinsed
• 1 can (15 ounces) black beans, drained and rinsed
• 1 can (14.5 ounces) diced tomatoes, with juice
• 1 cup sweet peppers, chopped
• 1 poblano chili pepper, chopped
• ½ tsp. minced garlic
• ½ cup yellow onion, chopped
• 2 tbsp. chili powder
• 1 ½ tsp. ground cumin
• 3 cups water
• ¼ cup cilantro, chopped
• 1 tbsp. fresh lime juice
• 2-4 tbsp. taco seasoning
• 1 ½ cups mozzarella cheese, shredded
• Optional: green onions, salt and pepper to taste
Directions
1. Place the washed quinoa, drained and rinsed black beans, and undrained diced tomatoes in the slow cooker.
2. Chop the sweet peppers and poblano chili pepper (remove seeds if desired). Add the chopped peppers, minced garlic, and chopped onion to the slow cooker.
3. Stir everything together. Add in the chili powder, ground cumin, and water.
4. Stir again and cook for 3-4 hours on HIGH or until the water is completely absorbed and the quinoa is cooked through.
5. Remove from heat and stir in the chopped cilantro, fresh lime juice, taco seasoning to taste, and green onions if desired. Season with salt and pepper.
6. Stir in the mozzarella cheese and enjoy immediately.

Slow Cooker Stuffed Peppers

Serves 5-6
Ingredients
• 5-6 peppers with tops and middles removed
• 2 ½ cups cooked quinoa or brown rice
• 2 cups cashew cheese sauce
• 1 ½ cups cooked black beans
• 1 clove garlic minced
• ¼ cup onion diced
• ½ tsp. chili powder
• Juice from ½ a lime
• sea salt to taste
Directions
1. Cut open the peppers from the top and carefully remove the stems and middles.
2. Mix all the other ingredients in a large bowl.
3. Put a small amount of water in the bottom of the large crock pot.
4. Place the peppers in upright.
5. Stuff the quinoa mixture into each pepper.
6. Turn slow cooker on HIGH and cook for about 3 hours.

Slow Cooker Shredded Beef

Serves 6-8
Ingredients
• 1 pot roast
• ½ yellow onion, sliced
• ¼ green pepper, sliced
• ¼ red pepper, sliced
• 1 ½ cups low-sodium beef broth
• 1 tbsp. chili powder
• 2 tsp. onion powder
• 1 tsp. ground cumin
• 1 tsp. garlic powder
• 1 tsp. paprika
• 1 tsp. ground oregano
OR
• 1 packet low-sodium taco seasoning
Directions
1. Combine all ingredients and cook on LOW for 8 hours.
2. Serve with black beans, brown rice and gluten-free tortillas or taco shells

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DOLCE LIFESTYLE:
5 Healthy Drinks That Aren’t Water

by Samantha Coogan, MS, RDN, LD

1. Fruit-Infused Water/Spa Water
• Simply throw in your fruit of choice into water for 1-2 hours before enjoying.
• Try it with watermelon, berries, citrus fruit or cucumber (yes, I know that’s not a fruit).

Try this SAVVY fruit infuser tumbler!

2. Coconut Water
• Don’t get fooled by ones filled with unnecessary sugar and chemicals, read the label.
• This is a great alternative to Gatorade as it provides tons of electrolytes.
3. COFFEE!
• Need we say more? You know where we stand on the issue.
• Trying to beat the summer heat? Try it iced.
4. Fruit-Infused Tea
• Same directions as fruit-infused water.
5. Black or Green Tea
• These are great if you’re used to the caffeine content in soda, and don’t want to suffer through drastic caffeine withdrawals.
• A more natural way to get your caffeine fix.
• Sweeten with honey, stevia and/or lemon if needed.

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DOLCE LIFESTYLE:
10 Habits of Healthy People

by Samantha Coogan, MS, RDN, LD

1. Support Locally Grown Foods
While supporting small, sustainable farms and businesses, you’re also getting a better understanding of where your food is coming from.
2. Get Second Opinions
Don’t rely on the diagnosis of one physician. More importantly, when it comes to nutrition, most doctors have taken 0-1 courses in nutrition. Doctors are the experts in their respective field, but their schooling just doesn’t focus on nutrition. For sound nutrition advice, seek out a Registered Dietitian Nutritionist.
3. Don’t Buy Into “Trendy” Diets or Fitness Regimens
Do what works for you, not everyone else. And research different foods, preparation, exercises and all things health-related to make an informed decision. Don’t be a sheep and follow the crowd. Be a wolf.
4. Invest in Your Health by Investing in Your Food
Yes, healthy food tends to be more expensive, but think of it as investing in your health. Besides a slightly higher grocery bill is certainly cheaper than any hospital bill.
5. Health Starts in the Kitchen
You simply can’t out-exercise a bad diet. As the saying goes, “health is 20% exercise/fitness and 80% diet”. Fuel yourself properly in order to maximize your potential in the gym, and everything will fall into place.
6. Walk the Walk!
If you are against GMOs, buy organic. If you say you eat Earth-grown nutrients, make sure you’re doing it.
7. Look for SHORT ingredient lists
5 ingredients or less is what’s ideal to look for on an ingredient list. There are of course some exceptions. Certain foods do require binding agents to keep the product together or yield a certain texture. Once you start getting into the teens or ingredients that you can’t even pronounce, then you’re in trouble. Hint hint: aspartame and acesulfame-k on the ingredient list of sodas is “Equal” – blue packet – and “NutriSweet”, both artificial sweeteners.
8. Listen to Your Body
Our bodies have a unique way of protecting us and compensating to keep us healthy. Those cravings are usually a sign that you need nutrients! Listen to it and nourish it!
9. Adequate Nutrients = Adequate Food
Don’t restrict your calories! You need to eat to feed the body properly in order to carry out necessary metabolic functions, not just to look good in a bikini.
10. Think Like a Hunter
Hunters didn’t douse their foods in processed chemicals and “fake” versions of different foods, and why should you? Hunters were some of the most athletic human beings on this planet, so they must have been doing something right.

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DOLCE LIFESTYLE: Produce’s Dirty Secret
How to Read Produce Labels

by Samantha Coogan, MS, RDN, LD

Sometimes the supermarkets don’t explicitly state which of their produce is organic. Here is an easy way to figure it out based on the sticker label that is on produce, if the item isn’t already clearly marked.

Starts with a 4 = conventionally grown
Starts with an 8 = genetically modified
Starts with a 9 = organic

With this information in mind, be sure to stick to the rules of the Dirty Dozen and Clean 15 when picking up your produce. The Dirty Dozen (highest in pesticides) should always be purchased organic, while the Clean 15 (lowest in pesticides) can be purchased as conventionally grown. And always stay away from GMO whenever possible.

The Dirty Dozen

1. Apples
2. Celery
3. Sweet bell peppers
4. Peaches
5. Strawberries
6. Nectarines (imported)
7. Grapes
8. Spinach
9. Lettuce
10. Cucumbers
11. Blueberries (domestic)
12. Potatoes
*Kale and green beans were added to this list in 2012

The Clean 15

1. Onions
2. Sweet corn
3. Pineapples
4. Avocado
5. Cabbage
6. Sweet peas
7. Asparagus
8. Mangoes
9. Eggplant
10. Kiwi
11. Cantaloupe (domestic)
12. Sweet potatoes
13. Grapefruit
14. Watermelon
15. Mushrooms
QUICK TIP: A quick way to figure out how to buy organic vs. conventional is to figure out which parts of the fruit or vegetable you would actually consume. For example, most people eat an apple with the skin on it. The skin will have pesticide residue on it. However, you don’t eat the skin of an avocado, therefore, the inside is free of any pesticide residue as its skin has acted as a barrier.

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