BEST WAY TO BUILD MUSCLE
You just have to lift it more times. In a study, researchers found that the men who did 24 leg extensions with lighter weights built just as much muscle as the men who did 5 reps with heavier weights.
Flex Your Muscle
Whether you like big weights or little ones, the key seems to be lifting them to the point of fatigue. That's important in building more muscle mass, researchers note. And strength training that combines light weights with high reps is a great way to stimulate those muscle cells to build more tissue. That's all the more important as we get older, because our bodies tend to lose muscle with age. But some of us just aren't up for power lifting.
But don't forget this type of exercise; it can mean less arthritis pain later.
Yoga Workout for Joint-Pain Relief.
Know those little aches and pains you feel in the morning? You could do something right now to keep them from getting worse when you're older.
Just jump to it. Okay, you don't have to literally jump. But do be active. People who pick up their feet and commit to regular aerobic exercise have much less muscle and joint pain as they age. Yoga boosts endorphins and improves flexibility and joint-supporting strength.
Have a cup or two . . . of green tea. It can help stave off knee pain.
Be a Lightweight
Still, New Year's resolutions aside, don't dive headfirst into serious strength training if your body is not used to exercise. It's a perfect formula for injury -- which will get you nowhere fast on the path to fitness. So talk with your doctor about a strength-training program that will gradually get you into shape. Once you have the green light to start building a strong, lean body, try these strength-training tips on for size:
For reasons not yet understood, it seems that milk proteins are particularly ideal for the muscle-building process. In studies, exercisers who drank milk gained 6 pounds of lean muscle mass over the course of 11 weeks.
If dairy isn't your thing, you can still reap some muscle-building rewards by getting other kinds of protein into your diet. In the study, milk bested soymilk when exercisers added 20 grams of protein from their chosen source every day. But the soymilk drinkers did gain muscle, too. Just less of it -- about 3 pounds' worth. Whatever protein source you choose, try eating some anywhere from 30 minutes before to 2 hours after you work out for best results.
WHAT’S FOR DINNER?!
Coat a skillet with a 2-count of oil and place over medium heat.
Saute the onion, garlic and bay leaves for a few minutes to a base flavor.
Throw in the red peppers and cook them for a couple of minutes to soften.
Now add the tomatoes; adding them at this point lets them hold their shape and prevents them from disintegrating.
Stir in the parsley, ketchup and Worcestershire; season with salt and pepper.
Simmer the relish for 10 minutes to pull all the flavors together.
Remove it from the heat; you should have about 4 cups of relish.
In a large mixing bowl soak the bread pieces in the whole milk.
Set aside.
In a separate large mixing bowl, combine the ground beef with the ground pork and mix well.
Squeeze out the milk from the bread and add the bread to mixing bowl.
Add the eggs, 1 cup of the tomato relish, and thyme; season with salt and pepper.
Mix well with hands.
To test, fry a small "hamburger" patty of the meatloaf until cooked; the patty should hold together but still have a soft consistency.
Taste the patty for seasoning.
Take a small baking tray and line with parchment paper.
Form the meat into a loaf shape on the tray and top with another 1/2 cup of the tomato relish.
Bake the meatloaf for 1 to 1 1/2 hours until the juices run clear and meat is tender -- it should spring back lightly when pressed.
Remove the meatloaf from the oven and let it cool a bit before slicing.
Serve with the remaining tomato relish on the side.
Reach for the Tiny Weights, Less Weight, More Reps.
Don't knock yourself out with super-heavy lifting. You can make your muscles bigger and stronger by pumping the little stuff.You just have to lift it more times. In a study, researchers found that the men who did 24 leg extensions with lighter weights built just as much muscle as the men who did 5 reps with heavier weights.
Flex Your Muscle
Whether you like big weights or little ones, the key seems to be lifting them to the point of fatigue. That's important in building more muscle mass, researchers note. And strength training that combines light weights with high reps is a great way to stimulate those muscle cells to build more tissue. That's all the more important as we get older, because our bodies tend to lose muscle with age. But some of us just aren't up for power lifting.
But don't forget this type of exercise; it can mean less arthritis pain later.
Yoga Workout for Joint-Pain Relief.
Know those little aches and pains you feel in the morning? You could do something right now to keep them from getting worse when you're older.
Just jump to it. Okay, you don't have to literally jump. But do be active. People who pick up their feet and commit to regular aerobic exercise have much less muscle and joint pain as they age. Yoga boosts endorphins and improves flexibility and joint-supporting strength.
Cross-train. Mixing up your activities helps keep your back in good shape.
Be a Lightweight
Still, New Year's resolutions aside, don't dive headfirst into serious strength training if your body is not used to exercise. It's a perfect formula for injury -- which will get you nowhere fast on the path to fitness. So talk with your doctor about a strength-training program that will gradually get you into shape. Once you have the green light to start building a strong, lean body, try these strength-training tips on for size:
Maximize muscle building by drinking this beverage.
Forget the special postworkout protein drinks. Have a glass of this if you want to maximize muscle toning: milk.For reasons not yet understood, it seems that milk proteins are particularly ideal for the muscle-building process. In studies, exercisers who drank milk gained 6 pounds of lean muscle mass over the course of 11 weeks.
If dairy isn't your thing, you can still reap some muscle-building rewards by getting other kinds of protein into your diet. In the study, milk bested soymilk when exercisers added 20 grams of protein from their chosen source every day. But the soymilk drinkers did gain muscle, too. Just less of it -- about 3 pounds' worth. Whatever protein source you choose, try eating some anywhere from 30 minutes before to 2 hours after you work out for best results.
WHAT’S FOR DINNER?!
Dad's Meatloaf and Tomato Relish
No matter how you slice it, meatloaf is a classic comfort food dish that makes an appearance on family dinner tables night after night, with wildly varying ingredients. The budget-friendly main (cold leftover meatloaf sandwich, anyone?) is different from its cousins meatballs and hamburgers in both simplicity of preparation and size, and most of all, personalization.
Prep Time:
0 mins
Total Time:
1 hr 50 mins
INGREDIENTS
Directions
Preheat the oven to 350 F.Coat a skillet with a 2-count of oil and place over medium heat.
Saute the onion, garlic and bay leaves for a few minutes to a base flavor.
Throw in the red peppers and cook them for a couple of minutes to soften.
Now add the tomatoes; adding them at this point lets them hold their shape and prevents them from disintegrating.
Stir in the parsley, ketchup and Worcestershire; season with salt and pepper.
Simmer the relish for 10 minutes to pull all the flavors together.
Remove it from the heat; you should have about 4 cups of relish.
In a large mixing bowl soak the bread pieces in the whole milk.
Set aside.
In a separate large mixing bowl, combine the ground beef with the ground pork and mix well.
Squeeze out the milk from the bread and add the bread to mixing bowl.
Add the eggs, 1 cup of the tomato relish, and thyme; season with salt and pepper.
Mix well with hands.
To test, fry a small "hamburger" patty of the meatloaf until cooked; the patty should hold together but still have a soft consistency.
Taste the patty for seasoning.
Take a small baking tray and line with parchment paper.
Form the meat into a loaf shape on the tray and top with another 1/2 cup of the tomato relish.
Bake the meatloaf for 1 to 1 1/2 hours until the juices run clear and meat is tender -- it should spring back lightly when pressed.
Remove the meatloaf from the oven and let it cool a bit before slicing.
Serve with the remaining tomato relish on the side.
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