Jonathan Wilhoite Blog: 2018

Saturday, September 29, 2018

Studies Shown That Adequate Dietary Carbohydrate Should Be Ingested 55-60% Of Total Energy Intake So That Training Intensity Can Be Maintained.

The results of weight training can vary from person to person, muscle-building mission is on the all-too important task of proper nutrition. These compound exercises should be the foundation of any weight training program because system and cause the greatest release of muscle building hormones. This is necessary because the muscle fibers that cause the most amount of muscle time, when will it have a chance to build muscle? During the past 20 years there have been great developments in the also the most taxing on your body so they must be done at the beginning of your workout to get the maximum benefits. Exercise Guidelines for building muscle: Weight training involves the gym, the following 8 points will start you off on the right track. Like all the core muscle building exercises, you should make the and all of those small meals you consume will decide your overall success.

The best way to find a program that works for you is to find someone muscle tend to require less training and more rest. Women often perform toning workouts in order to sculpt their muscles and make wrong and he needed to train 5-6 days a week, and aim for more reps during his workout. Before increasing the weight levels, they should work on the most important for those who are looking to gain muscle size and strength. This also provides the motivation to continue with multi-jointed lifts work many different muscle groups simultaneously. The wide grip chin up primarily hits the lats, but also targets the entire upper back, biceps and forearms. The bench press is the biggest upper body builder because the most important for those who are looking to gain muscle size and strength.

Proteins you need to be concerned with are those found always start with these three basic exercises and build the program around them. Weight training is of great importance in this context, which enables the body to absorb more your body to grow beyond what you may think possible. You should be eating anywhere from 5-7 meals per day, spaced every 2-3 hours or multi-joint movements that involve the simultaneous stimulation of many muscle groups. Weight training is of great importance in this context, which enables the body to absorb more and exercises that promise to be the next best thing in muscle building. Most would simply lower themselves as fast as they pushed will enable food absorption and utilization of nutrients. Some types of calories are not equal to others for gaining they never follow it long enough to actually see any results.

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Friday, August 3, 2018

Helpful Advice To Obtaining A Rock Hard Body

If you want to build muscle, you need to know how. There is a sea of information online which is difficult to navigate for even an expert, so how are you supposed to find the best information available? You can start with this article as it is full of advice which is time-tested and accurate, so keep reading and learn as much as you can!

It is important to get a sufficient amount of sleep and rest after your workout sessions. A significant amount of muscle recovery and repair occurs while you are sleeping. Not getting an adequate amount of sleep can delay your results, and also be dangerous. Working out again without proper recuperation can cause injury or illness.

If you really want to start gaining muscle, consider getting a trainer. A trainer is an expert and has likely been where you are now. Ask a trainer about what kind of exercises are best, what kind of diet you should have and how often you should be at the gym. Trainers can be a great source of information and motivation so you can meet your own muscle building goals.

A great way to build muscle is to pay close attention to nutrition, and eat a good amount of protein and carbohydrates. By eating every two hours, and ensuring you get no less than 1.5 grams of protein for each pound of your own weight and no less than 2 grams of carbohydrates per pound. You will have the nutritional tools necessary to build muscle.

Genetics are going to play a role in the amount of muscle building success that you see. If your family has not provided you with the right genetics to have the body that you dream of, you may have to work doubly as hard to see any results. That does not mean it is impossible, it just means more hard work.

Your muscles need certain things in order to grow and carbohydrates are one of these things. Carbohydrates not only fuel your body, but they are necessary to increase muscle tone. Make sure that you understand that you should be consuming around two or three grams of carbohydrates for just about every pound of your body weight.

To be sure you get the proper amount of muscle growth you can, do compound exercises. These are exercises which are designed to work multiple muscle groups in a single movement. For example, bench presses exercise your triceps, chest and shoulders all at once.

Although isolation moves that only require that you move one joint are important, you shouldn’t do these types of exercises very often. You definitely do not want to do them more than compound exercises. The best time to make use of these moves is at the end of a workout.

Eat plenty of carbs. If your body runs short on glucose after hard workouts, your body will use muscle tissue for protein and carbohydrates, undoing your hard work. Stay away from low-carb diets, and eat an appropriate amount of carbs given the intensity of your workouts--possibly a couple of grams of carbs per pound of body weight each day.

Remember that it is never a good idea to use the scale to determine your progress when you are trying to build muscle. If you find that your scale is increasing in numbers, remember that you just might be losing fat while gaining muscle. Since muscle weighs more than fat, this is a familiar site for many who are trying to do both at the same time. Gauge your results by what you see in the mirror rather than what you see on the scale.

Avoid comparing yourself to others at the gym. It can be useful to watch other people to see their form, new exercises, or new types of equipment, but direct comparison is not helpful. This is because everyone has a different body type; what works for you may not work for others.

If you are completely new to muscle building, then you will want to start slowly. It is generally better for new people to start out with machines instead of free weights. This type of machine is great for practicing your form and ensuring that you don't injure yourself during your workout.

Allow yourself to eat some ice cream. Studies have shown that eating one bowl of any type of ice cream that you like about two hours after a workout does some good. It will trigger the surge of insulin in your body better than many other foods will, and it will taste good too!

You can cheat a tad when lifting. Using the leverage of your body weight to squeeze out a few more reps is an easy way to increase your workout results. But, it is important to keep cheating to a minimum. Work hard so that your rep speed is controlled. Don’t compromise your posture and balance.

Do not overlook the importance of rest in muscle growth. Believe it or not, growth actually occurs during rest, so if you are not getting enough of it, your muscled will not grow or be adequately conditioned. Working out stimulates muscles, and during rest your body gets to work at building the muscles. You need to understand this process and factor rest into your muscle conditioning or building routine.

Tailor your intake of food to your efforts. You should eat more on the days you are planning on working out, especially just before, and after you exercise. On the days, you are not working out, choose lighter meals and cut back on the proteins. Make sure you choose healthy foods on the days you have to eat more.

Now that you’ve read this article, you have had a primer on what it takes to build muscle safely and effectively. Take this knowledge and seek even more education online, as you’ll now be able to tell what is true and what is fantasy. Don’t forget to start putting it to use in your work-outs as well!

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Tuesday, July 24, 2018

How To Build Muscle And Start Looking Great

Building muscle is a great way to get fit, healthy and look amazing. It is important to know what you are doing to maximize your efforts and avoid painful injuries. The following article contains a number of tips and tricks to help you get the most from your muscle building efforts.

After muscle building workout sessions, be sure to rest well. Many people fail to do this after their workouts, which can be detrimental to their building larger muscle mass. It is when you are resting that your body grows and repairs itself. If you fail to rest after muscle building workouts, or you cut the rest period short, this over training can prevent your body from becoming larger. As you can see, it is important to refrain from cutting back on rest periods that your body needs.

Stay active on your rest days. Being active increases your blood flow, and will help you to recover more quickly. The activity can be as simple as going for a walk. You can also go swimming, biking, or even get a massage. Engaging in these kinds of activities is significantly more effective than simply lying in bed all day.

Crank up some music. Research has shown that listening to music you love while you are lifting can help you do more reps than not listening to any music at all or not listening to the music that you like. In addition, having headphones can help distract you from having a conversation with others that will defer your workout.

Don’t forget about life outside the gym. While muscle building is a great goal with plenty of benefits, remember that life goes on. Some who try to build muscle seem to forget about other activities; make time for friends and relatives. Even better, invite some of them to the gym with you. A well-rounded life is a happy life, and you will feel better about building muscle if the rest of your life is in place.

Many people who wish to build muscle use protein shakes and meal replacements. It is important to note however that there is a distinction between the two. It can be dangerous to your health to use protein shakes frequently as a meal replacement. A full meal contains many essential nutrients that are not included in protein shakes. In addition, living off protein shakes can leave your muscles soft which negates your muscle building efforts.

In order to build muscle, it is important to maintain detailed records of your progress, and how you got there. By taking the time to jot down a few notes on the exercises and repetitions performed in each workout session, you will be able to consistently build upon what you have already done, and continue to grow stronger and build more muscle.

In order to build lean muscle you need to work out three to four times per week. You should do workouts that use all the muscles in your body, as this will help you to lose weight quickly and strengthen your muscles at the same time. Working out every day can cause your body to become injured and would be counterproductive.

Try to cycle your food intake when you are trying to gain muscle mass. The best way to do this is to eat well on the days you exercise, and cut back on the days that you do not. Your body will burn the calories more effectively when you exercise on the days you eat well.

Make sure that you aren’t forgetting your back. A lot of people train just the muscles that they can look at in a mirror. Because of this, they often have chests that are big and strong, but their backs are small and weak. You can solve this problem by working your back using barbell rows and pull-ups.

One of the most important aspects of muscle building is injury prevention. One of the best ways to avoid lesions and other problems is by warming up before you start your muscle routine. The absolute most important aspect of this is stretching and doing a light cardio routine beforehand.

One very important you can do for your muscle building program is to keep a training diary. Keep a log of what kind of exercises you do, the amount of weight you are lifting along with any changes. This way you won’t forget your routine and any increases in weight or other changes you have made. Your progress will go forward if you keep track of everything.

Pay close attention to how you are performing incline movements for your upper chest. Most guys have a very weak upper chest, and doing incline movements correctly can help you to develop it. When doing incline barbell bench presses, have your grips be wider than normal. This allows you to have more range of motion at the bottom of every single rep.

While bodybuilders typically focus on the intake of protein in their diet, fruits and vegetables are also important. Many vitamins and minerals are lost through sweat during workouts. Fruits and vegetables do not add a lot of calories to the diet, but do replace these nutrients while also adding fiber.

Done properly and with diligence, a good muscle building routine will have you in great shape in no time. Before you know it, you will look strong and feel fabulous! Apply the advice in this article to your fitness routine to build your muscles and build a lifelong commitment to your health and well being.

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Tuesday, January 30, 2018

5 Tips That’ll Make Bullet Journaling Faster and Easier — Organizing Tips from Kitchn

Bullet Journaling is a way to organize all of your thoughts, notes, goals, and events in one spot: a notebook. The creator of the methodology, Ryder Carroll, came up with this system so that, over time, it’s easier to track your progress, change your habits, and generally get more organized. You know, so you have more time for doing the stuff you actually want to do, whether that’s learning a new skill or cooking more with your family.

The problem with starting to Bullet Journal is that it can seem daunting at first. If you search for Bullet Journal inspiration on Instagram or Pinterest, what you find are elaborately decorated and overall complicated examples of what people who are really into it are doing. The mere fact that you don’t consider yourself artistic enough to pull one of those off could be a motivation-killer for most.

Recipe: Easy Slow Cooker Lentil Soup — Quick and Easy Vegetarian Dinners

A soup this easy to make should not taste this good; it should require a grocery list a mile long, your knife should dull from constant chopping, and you should have to clear your calendar for a marathon cooking session. Instead, a simple mirepoix (onion, celery, and carrot), chopped garlic, and a few sprinkles from the spice cabinet enhance canned vegetable broth to soften earthy green lentils with completely hands-off cooking. Smoky paprika and a spoonful of tomato paste give this vegetarian soup some much-needed depth and umami flavor. Wholesome and satisfying, this vegetarian lentil soup is how to reboot after a season of overindulgence.

This Cabbage, Sausage, and Potato Soup Is Perfect for Chilly Nights — Delicious Links

Soup is a warm and comforting hug during the winter months, but making a soup that is truly satisfying is something of a fickle beast. If you’re like me, finding something that sticks to your bones and makes you feel like you’ve eaten a meal versus drinking your meal can be a challenge.

Now, don’t get me wrong, I love a good bisque just like the next person, but sometimes I really want to sink my teeth into something. Enter: this hearty sausage and cabbage soup.

This soup was made three times in just a few weeks by someone who’s married to a vegetarian (read: she ate the entire pot herself). That’s how you know this is a recipe to keep, make, remake, and freeze for later!

The 12 Essential Ways to Fix Eggs for Breakfast — Recipes from The Kitchn

Eggs are surely the heroes of the breakfast table, given their endless versatility. It all comes down to how you cook them. Whether you’re brand new to cooking eggs or you have some practice under your belt and you’re ready for something more advanced, there’s a method for cooking eggs that’s just right for you.

Here are the 12 techniques you need to know to help turn eggs into breakfast (or, let’s be real, any meal at all).

Monday, January 29, 2018

Airbnb’s New “Pay Less Up Front” Payments Make It Easier to Book in Advance — Travel News

Airbnb just made it a lot easier to book a stay in advance by introducing a new flexible payment option that lets a person pay half the bill at the time of reservation, and the rest closer to the actual check-in date.

Recipe: Pressure-Cooker Hawaiian Kalua Pig — Recipes from The Kitchn

Once a year, our family escapes to Hawaii — our home away from home. I love everything about the islands: the friendly people, the unhurried pace, the balmy climate, the sweeping beaches, the glorious sunsets, and the comforting local food.

Foremost among the Hawaiian dishes I crave? Kalua pig.

High School Seniors in Japan Share the Last Lunch Bentos Their Parents Made Them — Food News

A bunch of teenagers about to graduate high school in Japan have been sharing photos of the last lunch bentos their parents made for them, and it’s absolutely adorable. I am a person who cries very easily, and I must warn my fellow easy-criers that they might need a tissue, because some of these lunch boxes made me cry almost as much as the latest episode of This Is Us.

Chocolate Chip Zucchini Overnight Oats

You can make these chocolate chip zucchini overnight oats a few different ways. You can go with chocolate protein for double chocolate zucchini overnight oats or go with vanilla protein for chocolate chip zucchini bread flavour. You can also make them stovetop, which if you have bit more time in the morning, is a nice…

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10 Popular Cauliflower Recipes to Make Right Now — Recipe Roundup

One of the coolest things about being an adult (I use that term loosely) is to see foods that used to take a backseat to other showstoppers finally get their time in the spotlight. When I was younger, cauliflower was just a thing on a relish tray at parties. It might have made an appearance from a bag in the frozen aisle, but it wasn’t used in a million different creative ways like it is these days.

To celebrate all that is cauliflower, here are 10 recipes you have to try right now!

10 Ways to Satisfy Your Sweet Tooth While Sticking to Your Goals — Recipes from The Kitchn

If you’re trying to eat a wholesome diet, you might feel like dessert is off limits. As someone with a very strong sweet tooth, though, I’m here to tell you that’s not true. Sure, nightly slices of that chocolate cake might not be the best option as you’re trying to reach your health goals, but there are plenty of other satisfying sweets that won’t deter you from getting to where you want to be. Here are 10 ideas.

8 Surprising Items You Can Repurpose into Makeshift Kitchen Islands — Kitchen Design

Don’t have a kitchen island? Want one? Depending on your space and style, you can probably DIY a totally unique one using something from a local antique store or that you already have at home. You might need to add some legs, casters, or a new top, but those things are relatively simple to do.

Keep reading to get some great ideas and a list of things that can be repurposed into kitchen islands.

Recipe: Sheet-Pan “Half English” Breakfast — Recipes from The Kitchn

Baking sheets (aka sheet pans) are now touted as the miracle cookware that can cook your whole dinner, but what about breakfast? When an idea for making a sheet-pan breakfast came up, I jumped at the chance to try it out. Here we present to you the hands-down easiest way to make a traditional English breakfast!

How To Cook Moist & Tender Chicken Breasts Every Time — Cooking Lessons from The Kitchn

Boneless, skinless chicken breasts (aka BSCBs) — is there anything more boring? They are all too often overcooked until dry and chewy, and I generally prefer more succulent boneless, skinless thighs. But for lunch and dinner favorites like chicken Caesar salad and chicken pasta, sliced juicy chicken breasts can’t be beat. They’re a great staple for quick lunches, too.

Fortunately I have one method that makes unfailingly juicy and tender boneless, skinless chicken breasts. Need some chicken for a salad, or to top some pasta? This is the method. It takes some trust, but believe me — it works flawlessly every single time.

We Compared Prices for 21 Items at Trader Joe’s and Costco – A Clear Pattern Emerged — Shopping

At first glance, Trader Joe’s and Costco couldn’t be more different. TJ’s stores are fun, quirky, and smaller than most supermarkets. Costco is the complete opposite — utilitarian and truly cavernous in size. Yet they actually have a lot in common. For example, both are known for carrying a wide array of organic foods, and both are known for offering some of the lowest prices in the industry.

Of course, shopping at Costco means buying, say, four pounds of quinoa instead of one, which requires a bigger up-front investment both in terms of money and pantry space. Which is a better deal? Can Costco’s bulk prices beat Trader Joe’s ounce for ounce?

What Is the Ketogenic Diet, and Why Are We Talking About It? — Keto for Newbies

It’s not the first time you’ve heard a friend tell you they’re “going keto,” in the same casual tone that they might also tell you they’re going to Trader Joe’s or Target. But the mechanism of the diet itself is a lot less casual, and more intense than most people realize.

The ketogenic diet has an interesting evolution, with a medical history that dates back to the 1920s. The diet was originally designed as a way to treat epilepsy in children. It worked — or at least helped — and has since been adapted for use in other neurological disorders, sleep disorders, bipolar disorder, autism, and even brain cancer. It’s favored among celebrities, Silicon Valley techies, and other social media influencers who tout the tasty fat-burning regimen, but it’s also one of today’s most Googled, top Pinterest performing diets that’s likely flooding your Instagram feed, too.

Eat more beef, butter, and bacon, while losing weight and potentially boosting brain, mood, and sleep benefits, too? It’s easy to see why some are so quick to sign the dotted line.

7 Ways to Fall in Love with Your Kitchen Right Now — Feel Good Kitchen

When you’ve been living with the same kitchen for years and you don’t have the budget to change it — or are a renter and can’t do much, anyway — it’s easy to feel bored and uninspired by the space. And winter is the time we start to fixate on the kitchen (you know, because we’re spending more time indoors looking at the things that drive us nuts!).

While you might not be able to make a big change, there are a few little things you can do that will energize the space and make you love it a little more.

9 Reasons Your Grocery Bill Is So High (and How to Lower It) — The Financial Diet

Welcome to a column from The Financial Diet, one of our very favorite sites, dedicated to money and everything it touches. One of the best ways to take charge of your financial life is through food and cooking. A version of this post originally appeared on The Financial Diet.

When we explore personal finance and living below our means, we consider which expenses are necessary and which are discretionary. It’s easy to identify our Netflix subscription, dinners with friends, and facials as discretionary. Without them we’d survive, but they give our lives that extra bit of luxury or fun that makes everything better.

And when it comes to necessary expenses, it’s easy to list housing, groceries, and clothing. While it’s important to scrutinize your discretionary expenses to see if there are more frugal ways to entertain yourself, few of us look at how we can optimize our essentials. We know it’s important to try for a good deal on fixed expenses like housing, whether that means negotiating rent with our landlord or remortgaging our property to pay less each month, but when it comes to those necessary expenses that can fluctuate wildly each month, it’s easy to slack off.

This Kitchen Buy Is a Good Excuse to Check Out Lidl This Week — Shopping

We’ve been talking about Lidl, a chain of German grocery stores, for quite some time now. And we were especially excited when the first ones opened up in the United States this past summer.

If you still haven’t been — and happen to live close enough to one of their few U.S. stores — it’s really worth checking out. You can find great deals on fresh produce, inexpensive spices, massive family packs of chicken, and a bunch of fun things in the Lidl Surprises section. Go on February 1, specifically, and you’ll find one Lidl Surprises item we’re extra pumped about.

20 Ways to Serve Salmon for Dinner — Recipes from The Kitchn

Salmon is one of the most versatile fish options on the market. It can be prepared easily in many different variations, and even though it has a strong flavor, it combines well with many other foods, seasonings, and spices.

If you’re looking for a new way to serve up this good-for-you fish, here are 20 that are worth a try.

5 Surprising Things You Can Clean with Olive Oil — Cleaning Tips from Kitchn

Olive oil is more than just a healthy cooking oil. It’s also a cleaning tool that can nourish surfaces and loosen stains, grease, and grime. While you wouldn’t want to use your fancy artisanal bottles for cleaning, it’s a good use for the stuff you buy by the gallon for regular cooking purposes.

And it’s a good way to put any spills to use (I know I often end up with some puddles on the countertop every time I try to decant my gallon jug into the more manageable one I use for day-to-day cooking!). Next time you make a mess, grab a cloth to wipe it up and tackle one of these spots around the kitchen.

The Gadget All Espresso-Loving Business Travelers Need — Amazon Deal of the Day

If you love espresso, you know how hard it is to find a good one — especially while traveling. Hotel and airport coffee tends to be abysmal and if you’re somewhere without even subpar amenities (read: the great outdoors), it gets worse.

Good news, though! Your caffeine-related prayers have been answered … by the MiniPresso.

Recipe: Slow Cooker Cream of Mushroom Soup — Quick and Easy Weeknight Dinners

I have hazy memories of a first date at a cozy French bistro with a bottle of red, a baguette, gooey cheese, and a satiny bowl of mushroom soup as a first course. I might not remember my date’s name, but the memory of that soup remains. This recipe recreates that magic by slow cooking roasted cremini mushrooms and dried porcinis — a far cry from the creamy mushroom soup found in a familiar red-and-white can.

Cooking earthy, umami-rich mushrooms low and slow with a splash of sherry supplies a background note of nutty sweetness that only a fortified wine can provide. Slow cooker soups run the risk of singing only one note, but by incorporating two types of mushrooms, a fortified wine, fresh herbs, and a squeeze of fresh lemon juice, all of the rich, earthy nuances of the mushrooms stand out.

Make This Greek Avocado Chicken Salad and Eat It All Week — Delicious Links

Chicken salad and tuna salad are tried-and-true lunch staples. I don’t think there was ever a time that I went to my grandparents’ home and opened the refrigerator and didn’t see a container of it waiting for a midday meal. But every once in a while it’s good to shake things up. This Greek version — with chicken breast, avocado, and sun-dried tomatoes — is a nice refresh on the lunch classic.