To get a better workout for your butt, hips,thighs, and hamstrings, you can do elevated lunges like I'm doing here.But to get yourself set up to do elevated lunges, you need to start offwith your feet about one and a half to two foot lengths behind the box orthe platform you're using to do the elevated lunges on. Once you are in the starting position, getyour dumbbells and do elevated lunges like this. As you're doing lunges,make sure you keep your head up and look straight ahead. Although this exerciseis called a lunge, you
don't want to lunge forward as you squat down.You want to squat straight up and straight down by keeping your kneesbehind your toes. So, do not let the knee of the elevated leg glide over yourtoes. You want to squat down as far as you can untilthe knee of the leg that's not elevated touches the floor. Make sureyou come down slow enough so your knee only touches the floor. Don't come downso fast that you bang or hurt your knee on the floor. Make sure you do thisexercise on both legs. You want to keep your heels flat on the platformor box at all times while
doing this exercise. If you can't keep yourheels flat, use a lower platform or do regular lunges instead of elevatedlunges. If you want to get an even better butt workoutdoing elevated lunges, focus more on pushing through your heels by curlingup your toes slightly. Another thing you can do for a better buttworkout doing elevated lunges is to pause at the bottom for two to three secondsbefore squatting back up. One more option for getting a better buttworkout is to do elevated lunges on a higher platform. Instead of doing yourelevated lunges on a fiveinch
step, for example, you can better butt workoutdoing elevated lunges on higher five to teninch step or platform.
The Benefits Of Fish Oil For Bodybuilding
Hey, this is Sean Nalewanyj of EliteImpactLabs .And today, I want to discuss fish oil and its direct effects on muscle growth and recovery.Fish oil's effects on overall health are very lengthy, from improving the cardiovascularsystem, to the immune system, to blood pressure, cholesterol, brain function, et cetera. Butwhat have lot of people don't know is that fish oil actually has specific benefits forthose trying to build muscle and burn fat. And here are the three main ways. The firstis that fish oil appears to increase muscle anabolism. This was shown in a study at theWashington University, School of Medicine. The link for that is in the description, andit showed that when a group of 25 to 45yearolds,
were given 4grams of fish oil daily, the researchersfound a notable increased in muscle protein synthesis. Protein synthesis is the processwhere cells combine individual amino acids to build complete proteins. And since proteinsare the fundamental building blocks of muscle tissue, this is obviously very important.They also found an increase in the mTOR pathway, which is a key signaling pathway that controlsmuscle cell growth. The second is that fish oil appears to decrease muscle catabolism.So, not only just fish oil will help you build new muscle tissue faster, but it also helpsyou preserve your existing gains. You know, your muscles are constantly undergoing a processof both anabolism, which is muscle growth,
and catabolism, which is muscle breakdown.And your net muscle gains are determined by taking the total amount of anabolism, andsubtracting the total amount of catabolism. So, if you minimize muscle catabolism, youmaximize your overall muscle gains. Fish oil appears to suppress muscle catabolism in twomain ways. The first is by lowering cortisol levels. Cortisol is a powerful catabolic hormonethat breaks down muscle tissue for you as energy. And second is by decreasing the activityof what's called, quot;The ubiquitinproteasome system.quot; You don't need to remember that.But this system is the main cause of muscle breakdown, and is suppressed when EPA intakeincreases. And EPA is one of the two Omega3
fatty acids that's found in fish oil. Andthe third is that fish oil decreases inflammation. Reducing inflammation after training sessions,helps you enhanced muscle recovery and overall growth. Not only there's a reduction in theinflation and improve muscle recovery, but it also has beneficial effects on your jointsand your connective tissues. And since weight training places a lot of stress on those structures,fish oil appears to be an important supplement in preventing injuries and managing existingtraininginduced aches and pains. So all in all, I'd say that those are three pretty solidreasons to make use of fish oil for bodybuilding specific purposes. In terms of specific dosages,you know, the main thing to keep in mind is
that it's not the overall amount of raw fishoil that's important, it's the specific amount of EPA and DHA that matters. Again, theseare the two key Omega3 fatty acids that are found in fish oil that produced all of thebenefits we just talked about. While there's no absolute guideline in place, a good figureto shoot for is 3grams daily of combined EPA and DHA, which will usually equate to around4grams to 7grams of total fish oil, depending on which specific part that you're using.Now, there are a lot of very low grade fish oils out there, so you do need to make surethat you choose your fish oil carefully. If you want to remove the guess work, then youcan check out EFA UltraPure. And the link
is in the description box for that. EFA UltraPurecontains 420ml of EPA, and 280ml of DHA per 1000ml of fish oil, which is far more potentthan most other popular fish oil brands. It's also produced using molecular distillation,which removes toxins, PCB's and heavy metals to below detectable limits for human consumption.And the soft shells are also entericcoated, which is an added bonus as it eliminates thosefish burps that you get with many other brands. So, thanks for watching this tutorial lesson.Make sure to subscribe if you haven't already, and make sure to join the Elite Impact Lab'sFacebook page, where I do free supplement giveaways every Sunday night, talk to youagain soon with more free tips.