5 SUREFIRE WAYS TO STOKE YOUR METABOLISM DURING THE CSE CHALLENGE!
Below is a list of 5 of the more basic elements of effective training methods that will set your metabolism on fire. Incorporate some, or all of these into your weekly routines and see how hot you can get your metabolic fire to burn this challenge!
1. Anaerobic or resistance training-based conditioning
This type of conditioning refers to the use of resistance training equipment used in a circuit-style session such as barbells, dumbbells, kettlebells and other unique pieces such as tires, TRX Suspension Trainers and medicine balls. The act of utilizing a piece of equipment for either added resistance or to generate power will add an appreciable amount of muscle in a short time.
2. Aerobic or cardiovascular-based conditioning
This refers to more traditional modes of cardio-respiratory training such as running, sprinting, biking, swimming and other pieces of gym equipment such as elliptical, recumbent bikes, rowers and step machines. Training under these conditions will enable you to use both steady-state and short-burst interval training to stoke your metabolic fire.
3. Hybrid conditioning
You guessed it; this type joins the two elements above into one effective fat-scorching routine. Using both resistance equipment and traditional cardio-style modes will challenge you to no end. Switching from one to the other within a program is a surefire way to keep things interesting. This, of course, can include many other variables such as bodyweight exercises, exercise order and your scheduling preferences. If any of you have done our Hustle 3.0 Training Program you know all about Hybrid Training!
4. The use of bodyweight and equipment
There is something to be said about the ability to manipulate your own bodyweight. The act of lifting, pulling and pushing yourself off the floor, up to the ceiling or up over a bar is an amazing display of true strength. Pull-ups, chin-ups (yes, they are different), inverted rows, parallel dips, bench dips, push-ups (feet elevated) and various forms of sit-ups crunches, planks and leg lifts all contribute to not only total body strength but also one serious metabolic boost.
5. Training for time or completion
Traditional weight training has you perform a predetermined number of sets before the finish line. Training for time keeps you in a hurry as you race against the clock. Speed becomes the factor of concern with form and technique sometimes becomes compromised. Be sure to keep your form in check and don’t get sloppy with your movements. Training for completion will gradually increase your performance as you take less rest breaks between exercises and/or increase weight slightly or perform each move in a more advanced way.
* If you’re not sure where to start with your exercise program, refer to the back of the meal plan to find 12 total workouts (scaled for beginner and advanced training levels) that will get you familiar with all of these methods! Remember, there are always demo videos posted in the Facebook group during the first week of each challenge that teach you proper form and function of each exercise.
Source: Brad Borlund - Muscle & Strength, LLC
MARK YOUR CALENDARS…
The CSE SPRING Challenge will kick off on March 18th! We are almost there! Be sure to get in your BEFORE submissions on or after March 18th! We can’t wait to see who will be taking home the grand prize to HAWAII!
IN THE KNOW…
We are gearing up to launch our CSE Kids Shake line! We will have Milk Chocolate and Creamy Vanilla available end of March! Your kids will love these! And, knowing all of the goodness packed inside each scoop, you will too!
OFF BEAT BUTTERS! These specialty nut butters will have you DROOLING! We are hoping to launch our first run at the beginning of April! We are so excited to get these into your hands! Get on the waitlist NOW!
HUSTLE PRE-WORKOUT: WHAT DOES IT HELP WITH & WHY SHOULD I USE IT?
NITRIC OXIDE PRODUCTION
We have been long-time fans of nitric oxide. The benefits in and out of exercise are undeniable! Nitric oxide is a naturally occurring gas found in the body. Supplementing with NO precursors like Citrulline Malate and L-arginine softens and dilates the blood vessels making room for more blood volume. During an intense workout, this means more oxygen and nutrients to working muscle groups, better endurance, less fatigue and a faster recovery. There have been over 60,000 clinical studies done on nitric oxide over the last 20 years, and with good reason. While there are a million reasons to get more NO in your life, here are just a few of the main benefits that you may feel from helping your body produce more NO:
• Help memory and behavior by transmitting information between nerve cells in the brain
• Assist the immune system at fighting off bacteria and defending against tumors
• Regulate blood pressure by dilating arteries
• Reduce inflammation
• Improve sleep quality
• Increase endurance and strength
RAW ENERGY PRODUCTION
• Chelated Creatine Magnesium is a chelated form of creatine, meaning it’s bonded with an amino acid for better absorption and delivery, driving raw energy into each cell. Creatine is extremely important in energy production on a cellular level and plays a direct role in ATP production. ATP is often referred to as the energy currency of life because all human activity is powered by it! Exercise empties your ATP; creatine helps to fill these energy stores back up quickly, decreasing muscle soreness and speeding up recovery time after you work out. This powerhouse energy producer has been shown to improve:
• Sprint ability
• Muscle endurance
• Muscle mass
• Resistance to fatigue
• Cognitive function
• Beta-alanine is an amino acid that helps to improve performance and exercise capacity, especially during high intensity exercise and strength training. It also aids in recovery helping to build lean muscle tissue.
• Betaine Anhydrous supplementation has been shown to improve muscle strength and power production, increase the number of reps done with a given load and improve endurance. Betaine has also been shown to dramatically increase protein synthesis following workouts. This can help lead to greater long term muscle growth and maintenance.
• D-Ribose which significantly improves energy production by enhancing your mitochondria. Ribose is also a critical component of ATP in the cells which helps to amp up real and raw energy production.
RECOVERY & GROWTH
BCAA’s (Branched Chain Amino Acids) have been used as part of pre and intra workouts forever because, of the 9 essential amino acids, the 3 BCAA’s are considered the top dogs. These aminos have proven to help increase muscle growth, decrease muscle soreness and reduce exercise fatigue. Leucine stimulates muscle protein synthesis and may be the major fuel involved in anabolic (tissue building) reactions. Isoleucine is important for blood sugar regulation, muscle development and repair and energy regulation. Valine is needed for muscle fiber firing, tissue repair, and for the maintenance of proper nitrogen balance in the body.
BCAA’s are super important, but there are other amino acids that play a vital role in this space so we added the most important players as it relates to recovery and growth. Here’s our list:
• Taurine is a specialized amino acid that is important for endurance and muscle strength. Exercise depletes taurine levels, thereby impairing strength and endurance, so it's critical to get a proper amount of taurine after every workout to replenish what was lost.
• Magnesium Glycyl Glutamine: This amino acid is a building block of protein and plays a critical role in proper immune function and digestive processes. Glutamine also plays a role in glutathione production, which is the heaviest of hitters in the anti-oxidant department. Glutamine also helps in diminishing DOMS (Delayed Onset Muscle Soreness) making it easier to come back and train again. Magnesium Glycyl Glutamine is the chelated form of this amino acid which makes for better bioavailability and chemical stability; ie: you get more out of it!
• Zinc (as Monomethionine): the most effective way to deliver this essential mineral is by pairing it with the amino acid, monomethionine, in chelated form. This way it is easily absorbed and put to use by aiding in proper maintenance and growth, wound healing, maintaining vision, thyroid and immune function and combatting free radicals and oxidative stress.
• N-Acetyl L-Cysteine holds a high value for helping to make and replenish Glutathione. Glutathione is one of the body’s most important and powerful antioxidants. It helps neutralize free radicals that can damage cells and tissues in your body and calms inflammation. It’s essential for immune health and many, including us, believe it contributes to longevity.
• L-Threonine plays an important role in the production of collagen which helps to support connective tissues, joint spaces and bone health. It supports the liver by inhibiting fatty buildup around the organ and also supports the immune system with antibody production.
• Lysine is important for normal growth and maintaining lean muscle tissue. Lysine helps to create collagen as well aiding in soft tissue repair and wound healing. It also helps transport fats across your cells to be burned for energy.
• GABA (Gamma-Aminobutyric Acid) aids in mental focus by calming the neurotransmitter processes in the brain. GABA gives you laser focus for a killer workout.
• Tyrosine is an amino acid that promotes increased alertness, mental focus, mood, and energy during intense exercise.
• Choline Bitartrate plays an important role in concentration and learning abilities. It helps to increase focus and alertness, lifts brain fog and also helps to control mood swings keeping you in a happy, healthy head space.
BIOAVAILABILITY & ABSORPTION
• BioPerine® is a patented extract of the fruit of black pepper that contains standardized amounts of the active ingredient piperine. Black pepper extract has been proven extremely effective in raising the absorption rate of all of the super important constituents listed above.
* If you are new to taking a pre-workout or are sensitive to any ingredient listed above we recommend starting out with 1/2 scoop to test for tolerance. If you have a bit of an upset stomach you can simply take a bite of a banana or half a power bite or anything else small. JJ takes a heaping scoop in 8 oz. of water on an empty stomach 30 minutes prior to working out. Erika takes a full scoop diluted in 20 oz. of water that she sips throughout her workout. This works best for both of us so find what works for you when taking this power packed supplement. This is an extremely active formula and the benefits listed above are real!
ALMOND FLAX PROTEIN BITES
1 cup natural almond butter
½ cup raw honey or pure maple syrup
¼ cup flaxseed meal
2 servings CSE Simply Vanilla protein powder
2 tsp. vanilla extract
Dash of sea salt
2 cups almond flour
1. Mix all the ingredients together, adding the almond flour last, until well combined.
2. Using a small cookie scoop, scoop into balls and store in the fridge or freezer. Enjoy!