BALANCE YOUR MUSCLES - Your dominant side tends to be stronger, leading to muscle imbalances, which can result in injuries. Lift with dumbbells, which isolate each side and balance weaknesses.
CHANGE YOUR OIL - Omega 3-fatty acids fight inflammation just like aspirin. (And the sauces-walnuts, salmon - taste better, too) that means less pain, more gain.
GO GREEN - Leafy green vegetables and citrus fruit boost the blood’s alkaline levels, which help heal wounds faster. It also makes your blood level acidic, which cuts inflammation.
GRADE “C” - Collagen is abundant in connective tissues, tendons, bones, and muscles. Vitamin “C” is a key component of your body’s collagen recipe.
GRADE “C” PART 2 - Calcium - Injured athletes typically consume 25 to 40 percent less calcium than their uninjured counterparts; (i.e. the winners).
MORE MUSCLE LESS TIME - STOP performing squats while curling 10 pound dumbbells - and listen up - combination exercises, two or more moves blended together - are intended to work a ton of muscle mass and save time, plus they burn fat and shake up stale routines. But the key is choosing exercises that don’t limit the amount of weight you can use or disturb a movement’s flow.
ARE YOU A STIFF? - Hardcore’s movements to stretch your entire body:
Quadriceps - position your body in front of a wall, take your right leg and bring it forward, bend knee towards wall and hold for 30 seconds, reverse leg then repeat.
Pectorals - place your arm against a door frame or wall, then move your shoulder forward.
Latissimus Dorsi (Back) - position your body on a swiss ball, with knees bent on floor, extend arms on ball and push your arms into the ball and your chest toward the floor.
Calves - place ball of your foot on the edge of a step, and pull your heel down for a count of 30 seconds.
Hamstrings - place your foot on a box or bench, then lean forward from the hips until you feel a stretch.
CREATIVE = MUSCLE GROWTH - Creative enhances your performance in strength-power sports. It also promotes gains in lean body mass and muscle fiber growth. It improves memory and assists various neural functions
HARDCORE’S FOOD TIP - Blueberries high in antioxidants, give the athlete an added edge, to go beyond the minimum amounts provided by the multivitamins to maximize the advantages antioxidants can bring. So next time you are having oatmeal for breakfast add some blueberries and feel the difference.
SHOULD I AVOID ALCOHOL? - The occasional drink is not a problem. Binging can have an adverse effect. Alcohol use will cause the body to bypass those metabolic pathways for burning fat we’re trying to utilize. Chronic alcohol use also decreases sertum testosterone and growth hormone levels.
Peter Vincent is a fitness expert and a former Mr. New York City. For more information, call 917-371-4629 or visit PVFitness@yahoo.com.
