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Archive for March 2012

Are Abs are made in the kitchen?

Question: @DavidZinczenko (Men’s Health Editor) tweeted the other day, “Abs are made in the Kitchen, not in the gym.” This true?

Henrique Adventa, Los Angeles, California

Are Abs made in the kitchen?Answer: Henrique thanks for the great question. Let me start off by first saying that I also follow Zinczenko and have always appreciated the information he has provided readers, notably in the ever popular Abs Diet.

Any qualified coach you ask will not deny the fact nutrition plays a huge role in an athletes recovery, performance and yes- even their abs. Whether or not it’s 70, 80 or 90% of your results, we all agree it is high and often underestimated by people.

The right nutrients at the right time of day will tell your body to either burn fat or build muscle. Your job in the kitchen comes down to nutrient timing. More specifically, at what times of day your body needs what kinds of nutrients (fancy word for food components; ie. carbohydrates, proteins and fats).

Before you get the timing down, you need to know what the right nutrients are… and the right nutrients differ depending on your goal. Do you want to burn fat, build muscle or get stronger?

The foods you put in your body will dictate what hormones are released. Your hormones then assist in telling your body to either burn fat or store food calories in your muscle tissue (or your fat cells).

Each persons nutritional plan can be customized to the fit his or her needs based on current body fat and muscle content. Below I’ll highlight some simple techniques proven useful for people trying to lose fat or gain muscle.

For Fat Loss and Abs:

  • Minimal carbohydrates during main meals; breakfast, lunch and dinner. Stick to meals composed of protein, healthy fats and vegetables which helps to minimize insulin production and prevent fat storage.
  • Medium dose of carbohydrates before an after your workout. Whey protein powder and a fast acting carbs/sugars like a banana or a small handful of raisins before and after a workout.
  • Total daily calorie estimate = Body-weight x 12. Example- 175 pounds x 12 = 2100 calories.

 
For Muscle Gain:

  • Carbohydrates, fat and protein with each meal to maximize insulin production driving calories into your muscles.
  • Pre and post workout nutrition protocol same as above.
  • Total daily calorie estimate = Body-weight x 15-16.

 
I cannot stress enough the calorie totals mean nothing if you aren’t getting the quality and the source of the nutrient content right in the first place. You need to master eating whole, unprocessed, natural foods before stressing about the amounts.

And Yes (after that major side track) getting back to your first question- abs are made and/or lost in the kitchen.
 

Question: Is it dangerous for me to run and train in the cold?

Michel Baptiste, Montreal, Quebec

running in cold weatherAnswer: Growing up in the mild lower mainland of beautiful British Columbia, thankfully I never had to train in really cold temperatures. That being said I do remember (like it was yesterday) a few very damp and wet early morning Football practices where the temperature hovered around freezing. The coach made sure we went through a good warm up prior to getting into anything too strenuous and we were fine. Then again, we were young and invincible back then and cold weather didn’t really phase us.

Regardless, provided you get in a good warm up, don’t begin the run or activity with a cold body and avoid extreme cold (minus 15-20 C or lower minus -4-5 F) temperatures- you should be fine.

There are a lot of myths associated with cold air training and how it can be potentially damaging to your lungs and oxygen supply in the body. Sure it might tingle a little when cold out but your lungs certainly can’t freeze or become damaged. Unless you plan on training atop mount Everest where you’d easily develop a narrowing of the airway known as exercise-induced asthma, exercising in cold air is OK.

Instead of worrying about your interiors you should focus on your exterior limbs such as feet toes, hands, fingers and of course- the family jewels. These exterior appendages are far from the center of your body where most of your heat is kept and will be the first place to experience the cold and drop in temperature.

To stay comfortable and safe in frigid weather wear a microfiber shirt as a first layer followed by a breathable windbreaker, tuque (Canadian version of a beanie or cap), gloves or mittens. Also make sure to run with the wind at your back when possible in cold temperatures to prevent excess sweating, since sweating when its cold will only make matters worse by causing you to lose more body heat.



Great questions this week guys. Keep them coming and I’ll do my best to answer them…

Stay Strong,

Drew

Click Here and Start Earning Your Beer

Birreria - A New York City Beer Garden Review

 

BIRRERIA and the Gang Aft Agley

 
Beer Review Birreria

  • Fifth Avenue & 23rd Street, New York City
  • On top of Super Chef Mario Batali’s Eataly

 
Instead of reviewing just one beer, this week the Thirsty Thursday Beer Review will focus on a New York City beer garden. A must see hot spot for locals and tourists in my books.

BIRRERIA is a modern take on an old world Italian craft brewery and beer garden located atop a Manhattan office building. With a retractable roof this beauty of a place is ready for action year round; come rain or shine, winter or summer.

Although I prefer the summer months as BIRRERIA boasts beautiful views of both the Empire State Building and Madison Square Park. The winter months offer some beautiful indoor scenery if you catch my drift.

Aside from one of the best selections of beer in the city Birreria offers a wide variety of Italian food but I’ll refrain from comment as I have yet to sample any of the dishes. I’m guessing the food doesn’t stray far from Mario Batali’s Eataly which is located on the ground floor and offers some great varieties. Each section of the Italian style market restaurant offers a different taste- I might be mistaken but I think it goes Pizza and Pasta, Meat and Cheese, and Vegetables and Bakery.

Apparently the opening of the restaurant was delayed several months as they had trouble getting the large copper clad brewing system up 14 floors. A crane eventually came to the rescue and got the job done.

A relatively new addition to the NYC craft brew scene, Birreria and the Eataly were inspired by the best of Italy and America. Brewers Teo Musso of Baladin and Lurisia, Sam Calagione of Dogfish Head and Leornardo di Vicenzo of Del Borgo put their knowledge together along with Eataly’s very own brewmaster Brooks Carretta to create three exclusive cask ales only available at the beer garden.
 

What is Cask Ale?

 
Thirsty Thursday Beer Review BirreriaIt is my understanding that Cask Ale is much like someone would make as a home brew (if you didn’t use bottles that is). It is beer served from the same cask in which it was conditioned. The beer is naturally carbonated, unfiltered, and served at a traditional cellar room temperature of 50 – 55 degrees Fahrenheit.

According to the Eataly Website here are the details to the House Brewed Ales:

RUBY
An American Amber wheat brewed with dried fig and mustard seed.

WANDA
Chestnut mild ale. Chestnuts are a unique brewing ingredient in Italy. Eataly Birreria’s Wanda is a moderate dark traditional mild ale with hints of roasted chestnuts.

GINA
Thyme Pale Ale. A traditional American Pale Ale with fresh thyme from the hills of Borgorose, Italy. A twist on a classic.
 

Beer Prices

 
The house cask beers are reasonably priced for a New York pub at $10, and the draft choices range from $6-10. On the high end there are a few imported bottles that range from $6-40. Some of the bottles serve 2-3 people but I think I still might need to try a couple on my next visit.
 

Beer I had: Gang Aft Agley

 
This time around I couldn’t stay long (probably a good thing) as I was off to meet friends at another local hot spot and only had time to sample one beer. Seeing as how I recently wrote about Scottish Ales I decided to give another a try and went with the Gang Aft Agley from Sly Fox Brewing Company.

According to the Sly Fox website the beer is described as,

“A Scottish Wee Heavy brewed with roasted barley and pale malts. A full-bodied malt lover’s dream beer: mellow, rich and filled with flavor. Gang aft agley translates “go oft astray,” as in Robert Burn’s famous line about “the best laid schemes o’ mice an’ men…””

Birreria Beer ReviewMaybe it’s the lights… maybe the energy, but there is something about being in New York City that makes beer taste better. I really enjoyed this beer and as I alluded to in last weeks beer blog- I am growing fond of the malt brew.

If you have not yet visited the big city- do so. And while you’re here do not let the tall buildings and shiny lights distract you from giving Birreria a try.

I Look forward to trying other Micro Brews in and around the city but will surely keep this gem as one of my go to establishments. If you know of any other hot spots with local micro brews, by all means let me know!

Cheers,

Jon

Click Here and Start Earning Your Beer

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