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Blog - Recipes, workout tips, and more!

Why Sleep is So Important for Gains and Fat Loss

Kyle Grosshanten

Probably the most important part of the recovery cycle is sleep. But how many of us get enough of it?

The number one reason sleep is important is because the Human Growth Hormone (HGH) rises during deep sleep, which often begins about 30-45 minutes after falling asleep. HGH (also known as Somatotropin) is an amino acid produced in the pituitary gland of the brain. This plays an important role in human development by affecting skeletal growth.

Certain sleep conditions release HGH. In men, 60% to 70% of daily human growth hormone secretion occurs during early sleep which is typically when the deepest sleep cycles occur. Poor quality rest can negatively impact human growth hormone levels.

Another reason sleep is so important is Cortisol levels, the stress hormone. When your body is not getting enough sleep cortisol levels rise. This effects the body in dramatic negative ways including:

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Muscle Growth: Going to Failure vs Fatiguing the Muscle

Kyle Grosshanten

What is the best way to promote muscle growth?

What do you think is more important for muscle growth: going to failure or fatiguing the muscle?

We always hear the expressions "Go to failure" and "Make sure you totally fatigue the muscle." Some people claim that failure and fatigue are the same thing while others state they are quite different. Let us settle this common question once and for all!

Yes, going to failure is going to be more crucial for overall muscle growth, but surprisingly fatiguing the muscle is a close second!  In other words, you need both if you want to maximize your gains.

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Four Tips To Become A Fat Burning Machine

Kyle Grosshanten

1) Eat more protein

One of the best ways to burn fat is to consume plenty of protein.  Protein is one of the basic components of food and makes all life possible. Amino acids are the building blocks of proteins. Antibodies, enzymes, and many of the hormones in the body are all proteins. They enable the transport of nutrients, oxygen, and waste throughout the body, they provide the structure and contracting capability of muscles, and they provide collagen to the connective tissues of the body and to the tissues of the skin, hair, and nails.

You should aim to consume protein with every meal, not only because it will keep nitrogen levels high (which in turn will result in muscle growth), but because protein, compared to all other macronutrients, has the greatest thermogenic effect. Protein has a thermogenic effect of 30%, which means that for every 100 calories you eat, your body burns 30 while digesting, leaving you with 70 net calories.

Here is a list of foods that are high in protein:

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