Now I am aware that some people will think that this is "unprofessional" but I think it is something that needs to be addressed that some people are afraid to talk about.
Pooping before a workout has many benefits, first if you go before you exercise, you won't have to during. This is important because interrupting a workout to go to the bathroom sets you back and slows you down. Also if you feel like you have to go during an exercise, you will preform worse. If you have to go while you are squatting, you might end up going during a repetition. (Has happened to people)
If you take a pre-workout supplement (N.O. Xplode, Superpump Max, Etc.) the caffeine in most of them will make you have to go to the bathroom anyways. So might as well go to the bathroom before exercising, and wait for the pump from the supplement to kick in.
So basically go to the bathroom before you exercise, it will help in many ways.
Thursday, December 29, 2011
Monday, October 31, 2011
Eating to Gain Lean Muscle
I get asked a lot "What supplements should I take to gain lean muscle?" And I always answer, well that depends, how is your diet?
Probably the most neglected thing when it comes to working out or training is the diet. Then average person does not consume enough protein for their body to recover, which in turn destroys muscle. Athletes should take in about 1.4 - 2 grams of protein per kilogram of their body weight, any less and any exercise you do could potentially cause more harm then good.
So how do you use this to help you gain lean muscle? Its rather simple, eat foods that are high in protein and low in fat. Chicken and fish are great for this. Red meat can be great too, but you must cut the fat off before you cook it. There are many plants that are high in protein with no fat at all that are amazing for you to eat.
Besides just eating the right meat and protein, you must limit your intake on junk food. A good rule of thumb is 80/20, 80% of the time eat right, 20% of the time you can indulge yourself on some thing.
You need to read labels, and eat the serving size according to the labels to know exactly how much you are taking in.
Basically you have to eat a high protein low fat diet.
Steve
www.sjnutrition.net
Probably the most neglected thing when it comes to working out or training is the diet. Then average person does not consume enough protein for their body to recover, which in turn destroys muscle. Athletes should take in about 1.4 - 2 grams of protein per kilogram of their body weight, any less and any exercise you do could potentially cause more harm then good.
So how do you use this to help you gain lean muscle? Its rather simple, eat foods that are high in protein and low in fat. Chicken and fish are great for this. Red meat can be great too, but you must cut the fat off before you cook it. There are many plants that are high in protein with no fat at all that are amazing for you to eat.
Besides just eating the right meat and protein, you must limit your intake on junk food. A good rule of thumb is 80/20, 80% of the time eat right, 20% of the time you can indulge yourself on some thing.
You need to read labels, and eat the serving size according to the labels to know exactly how much you are taking in.
Basically you have to eat a high protein low fat diet.
Steve
www.sjnutrition.net
Monday, October 3, 2011
Supplement Cheat Sheet
The following is a supplement cheat sheet which can be used to help you figure out your needs. It can also be found at http://www.sjnutrition.net/Supplement-Guide.html
Protein
-Made up of 22 amino acids, 9 are essential
-4 calories per gram
-1 gram per pound for athletes
Whey
-Fast Acting
-High in Branched Chain Amino Acids and Glutamine
-Drink after workouts
Casein
-Comes from cows milk
-Slow digesting
-Drink before bed
Soy
-Complete Protein
-Cholesterol-lowering ability
-High in glutamine and arginine
-Estrogen-like effects
L-Glutamine
-Conditionally essential, when the body is subjected to physical stress such as trauma, cancer, burns, and intense exercise, becomes essential.
-Stored & Synthesized in skeletal muscle
-regulates acid-base balance and allows creatine to excrete high acid urine, protecting body from acidosis
-Helps keep the body’s nitrogen balance in the positive range
-Helps immune system fight germs
-5 to 10 grams per day
Arginine
-Stimulates growth hormone release
-Need to take high dosage to get any effect
-20 grams minimum
Tryptophan
-Essential
-induces sleep and modifies mental activity
-Combines with other molecules to produce serotonin, promps sleep by decreasing blood pressure, alertness, and appetite
-Releases growth hormones
-Consume less carb snacks
-3 to 5 grams per day
Branched Chain Amino Acids
-Leucine, Isoleucine, and Valine
-Fastest absorbed
-Leucine-stimulator for insulin release, greatest anabolic affect
-always supplement all three together
-used as fuel source
-BCAAs initiate anabolic signaling to speed up muscle recovery
-Fights fatigue
-Boosts immune system
-Take 0.1 grams per pound of body weight, take in small amounts throughout the day.
Carnosine
-beta-alanine and histidine
-Similar to glutamine
-Anti-catabolic, growth hormone, insulin-like growth factor
-Increase anabolic reactions
-Decreases latic acid
-Antioxidant Power
-Nitric Oxide Booster
-3 grams per day
Oil, Vitamins, Minerals
Primrose Oil
-Omega-6 fatty acid
-Fat burner
-Reduces risk of heart disease
-Helps relieve rheumatoid arthritis pain
-Stomach flu like syndromes with high dosage
Flaxseed Oil
-Prevents heart disease, inflammatory bowel disease, arthritis, and others
-Omega-3 fatty acids
-Lowers high blood pressure
-Helps prevent cancer, depression, and burns
Vitamin A- Vision, 900mcg
Vitamin D- Growth and Repair, 5-10 mcg
Vitamin E- Free radical fighting, 15 mcg
Vitamin K- Blood clotting, 120 mcg
Vitamin B-1 – Carbohydrate metabolism, 1.2 mg
Vitamin B-2 – Blood cell formation, 1.3 mg
Vitamin B-3 – Lowers Cholesterol, 16 mg
Vitamin B-5 – Antioxidant, 5mg
Vitamin B-6 – Immune-system health, 1.5mg
Vitamin B-9 – Energy production, 400 mcg
Vitamin B-12 – Carbohydrate metabolism, 2.4 mcg
Vitamin C- Immune-system booster, 90 mg
Dibencozide
-B-12 Vitamin
-Role in protein synthesis
-oxidates fats
-Regulates nervous system
-Water based vitamin
-Pill is better
-5 to 10 grams
Minerals
Calcium – Blood clotting, bone and teeth growth
Chlorine- Water balance and found in digestive enzymes
Magnesium – Muscle contraction and nerve conduction
Phosphorous – Bone and teeth formation
Sodium – water conservation and nerve conduction
Sulphur – Hormone Production
Trace Element
Colbalt – Red blood cell production
Copper – Hemoglobin production
Iodine – Formation of thyroid hormones
Iron – Red Blood cell formation
Zinc – Enzyme production
Magnesium – Red blood cell production
Chromium
- Insulin regulation
- Helps bind insulin to cell membrane receptors
- Reduces blood cholesterol levels
- Fat burners
Creatine
- Used when doing high intensity, sort duration activities
- Produces ATP
- 5 to 10 grams per day
Nitric Oxide
-Boost recovery and reduce joint and muscle pain
- Anti-inflammatory
- Contains arginine
- Not yet proven
Glucosamine
-Helps lubricate the joints
-Anti-inflammatory
-1.5 grams
Testosterone and Anabolic booster
Androstenedione
-banned in most sports, but baseball
-increases testosterone levels
-steroid like side effects
-100 to 200 milligrams/day
19-Nor-4-Androstenedione (19-NOR)
-Naturally creates nandrolone without legal problems
-Converts into either testosterone or another anabolic hormone
-Easiest to detect with drug test, up to 18 months
7-Keto-Dihydroepiandrostendione
-DHEA
-Boosts testosterone levels
5-Androstenediol (DIOL-5)
-Converts into 19-Nor in the liver
-Sold as methandriol
-Anti-catabolic
-Estrogen blocker
-Strengthens immune system
4-Androstenediol (4-AD)
-Converts testosterone 3 times faster
Yohimbine
-Boost hormone levels and increase fat loss
-Sexual stimulant
-15 to 20 milligrams/day
Smilax
-Comes naturally from herbs
-May boost testosterone levels
Boron
-Function in the metabolism of other minerals like magnesium, calcium, etc.
-Reduces effects of arthritis and osteoporosis
-Boosts testosterone levels in post-menopausal woman
Fat Burners
Vanadyl Sulfate
-Regulates glucose
-Stimulates insulin’s effect on glucose in muscles
-40 to 50 milligrams/day
Alpha-Lipoic Acid (ALA)
-Reduces insulin resistance
-Accelerates the removal of glucose from blood stream
-Fat loss supplement
-Creatine absorption booster
-600 to 1000 milligrams
HMB-Beta-Hydroxy or Beta-Methylbutyrate
-Increases muscle mass and strength and decreases exercise induced muscle damage
-Increase in blood levels
-3 to 5 grams/day
Hydroxycitric Acid (HCA)
-Burns fat
-Suppresses Appetite
-Comes from fruit
Inosine
- Regulates enzymes
-Helps maintain ATP levels in bone marrow
-Enhances cardiovascular functioning
-Increases cardiac contractions
-Speeds up rate of carbs used for energy
-Increases oxygen In blood
-800 – 100 mgs/day
Carnitine
-Fat burner
-Turns fat into ATP
-2 – 4 grams/day
Pyruvate
-Boost resting metabolism
-Improves bodies use of fuel
5-HTP (5-Hydroxytryptophan)
-Induce sleep
-Fights depression
-Decreases cravings
-50 – 300 mg before meals, 700 – 900 for weight loss
Guarana
-Virtually identical to caffeine
-Reduce hunger
-Relieve fatigue
-Treat obesity
-Increase fatty acid levels and use them as energy source
-Mild diaretic properties, increase water intake
- 500 – 1000mg/3 times/day
Caffeine
-Stimulant
-Elevates heart rate and blood pressure
-Speeds up fat use for energy
-Can be addicting
-Take no more than 1 gram/day
Monday, August 15, 2011
Theory on Brazilian Jiu-Jitsu for Mixed Martial Arts
Through out my BJJ career I've been told that learning the art is like putting a puzzle together. I believe that I have figured this puzzle out finally after 3 years.
After you have learned the basics, and have basic movement down, all it is, is learning advanced rather fancy moves. Except there are some exceptions to this, you learn what you can do from every/any position.
My theory though is if you are doing BJJ for MMA, you only really need to be a high blue belt to purple belt to be successful. As long as you can think through what you are doing, with knowing the basics, you should be able to compete at any level.
I'm not saying that getting a black belt is overrated at all, that is a huge achievement, but I don't think its completely necessary to make it far in MMA. Look at most of the great champions, most/a lot of them are about a purple belt. I could name a bunch, but I really don't want to.
This blog might not make to much sense, but to me it does. So feel free to comment, I can explain it better.
Steve
www.sjnutrition.net
After you have learned the basics, and have basic movement down, all it is, is learning advanced rather fancy moves. Except there are some exceptions to this, you learn what you can do from every/any position.
My theory though is if you are doing BJJ for MMA, you only really need to be a high blue belt to purple belt to be successful. As long as you can think through what you are doing, with knowing the basics, you should be able to compete at any level.
I'm not saying that getting a black belt is overrated at all, that is a huge achievement, but I don't think its completely necessary to make it far in MMA. Look at most of the great champions, most/a lot of them are about a purple belt. I could name a bunch, but I really don't want to.
This blog might not make to much sense, but to me it does. So feel free to comment, I can explain it better.
Steve
www.sjnutrition.net
Tuesday, July 19, 2011
Sponsoring Athletes
I've been in the sponsorship game for a while now, except on the other end. I've always been the one getting the sponsorships and using the companies to get deals. However now that SJ Nutrition is sponsoring athletes I realize why so many people have trouble getting sponsored. There are a couple reasons.
1. They are morons. The people applying can't spell sponsor right, don't fill out all the information, or just do a half ass job.
2. There is always someone better, then you. You may think you are the best but really you're not. Thats why everyone keeps practicing.
3. Lacking the basic credentials and not knowing how to play the game (sponsorship game). If your team isn't really that good, or you don't have a good record, or don't/haven't had any sponsors, you probably won't get sponsored. Sponsors want to get the best guys they can to where their labels for as cheap as they can. If you aren't willing to work for them, they aren't going to work for you.
So if you want to get sponsored, you can't act like you are hot shit, be polite, give all information that's asked for and more, and it's ok to be rejected, even if you are good some companies won't except you just because they can't.
As always check out www.sjnutrition.net
1. They are morons. The people applying can't spell sponsor right, don't fill out all the information, or just do a half ass job.
2. There is always someone better, then you. You may think you are the best but really you're not. Thats why everyone keeps practicing.
3. Lacking the basic credentials and not knowing how to play the game (sponsorship game). If your team isn't really that good, or you don't have a good record, or don't/haven't had any sponsors, you probably won't get sponsored. Sponsors want to get the best guys they can to where their labels for as cheap as they can. If you aren't willing to work for them, they aren't going to work for you.
So if you want to get sponsored, you can't act like you are hot shit, be polite, give all information that's asked for and more, and it's ok to be rejected, even if you are good some companies won't except you just because they can't.
As always check out www.sjnutrition.net
Monday, July 11, 2011
The Importance of Exercise
Through out my journey of life, It becomes more and more apparent that exercise is one of the most important things that someone should do frequently in their life. When I say frequently I mean at least 3 times a week, for at least a half an hour. However during my personal training courses they say that a person should do aerobic exercise 5-7 times a week and anaerobic exercise 3-4 times a week. I can agree with this however I disagree, because if a person does the maximum of 4 and 7 times (days) a week and does not understand proper nutrition, they will burn out, not achieve normal gains, and could possibly lose muscle or hurt themselves.
Now to get to the point of this blog, exercise is one of the best things that a person can do. It gives a person more energy, builds muscle, reduces fat, boosts confidence, can help prevent, cure, or relieve symptoms diseases such as : Arthritis, Osteoporosis, Asthma, Cancer, Heart Diseases, Diabetes, and many others. Its a shame that the average person doesn't know this, because it could help so many people, I preach this all the time to clients, family, and friends. The world needs to know this, especially since 65% of Americans are overweight and 35% are obese. Also America is one of the most highly medicated countries on this planet, now I know that medication has its place however many people could be on less drugs if they just exercised a little.
I'm not saying that the average person should go out and train 2-3 times a day to become a professional athlete like I'm doing, but once every other day would do the world a great deal to improve the quality of life.
So the point I'm trying to make is if you don't exercise already, please give it a try, get off the couch and go for a walk. Do little things to improve your life to become more active and less sedentary. If you have any questions or comments feel free to post, if you are nervous about saying something send me an email.
As always check out www.sjnutrition.net
Steve
Now to get to the point of this blog, exercise is one of the best things that a person can do. It gives a person more energy, builds muscle, reduces fat, boosts confidence, can help prevent, cure, or relieve symptoms diseases such as : Arthritis, Osteoporosis, Asthma, Cancer, Heart Diseases, Diabetes, and many others. Its a shame that the average person doesn't know this, because it could help so many people, I preach this all the time to clients, family, and friends. The world needs to know this, especially since 65% of Americans are overweight and 35% are obese. Also America is one of the most highly medicated countries on this planet, now I know that medication has its place however many people could be on less drugs if they just exercised a little.
I'm not saying that the average person should go out and train 2-3 times a day to become a professional athlete like I'm doing, but once every other day would do the world a great deal to improve the quality of life.
So the point I'm trying to make is if you don't exercise already, please give it a try, get off the couch and go for a walk. Do little things to improve your life to become more active and less sedentary. If you have any questions or comments feel free to post, if you are nervous about saying something send me an email.
As always check out www.sjnutrition.net
Steve
Saturday, May 21, 2011
First Blog
Hi, I am Steve Jorgensen, this is the first blog that I have ever written and I am not sure of what to put.
Here is some background info about me I guess, I am the co-owner of the company SJ Nutrition, I am a Mixed Martial Arts fighter, or at least I am trying to be, I'm trying to make it as a personal trainer, I love to paintball and work on my Volvos. I have depression and anxiety. I'm pretty much the perfect steriotype of a guy. I have a warrior mentality and everything that I'm good at seems to involve combat for some reason. This being said the only types of books that I can stand reading are books that have some sort of fighting in it, or knowledge usefully to fighting. I oppose war, all i want is peace, however fighting calms me, its the only thing that brings peace to me and my life.
Due to my crazy schedule roller coaster of a life I lack a social life, it feels to me that I have only one friend to hangout with, since my best friend moved away, I do not blame him for leaving, I think it was necessary, however I do miss him everyday.
All I do is work, look for a job, lift weights, or train. All I want to do is train everyday for the rest of my life, however I haven't been able to in about a month, I miss my trainers and miss the fight. I miss punching people in the face, and I miss getting hit, the physical contact of combat is addictive, once you have done it you yearn for it everyday. This is why paintball was so addicting to me, until I found out what actual combat was like, hand to hand, there is no way to describe it, it just fulfills your life. I realize that this probably makes me sound like a psycho but I do not care, I do not care about what others think about me in this life.
My dad has a saying "Always look out for number one" as he points at himself, I think I have been living by that more everyday, or at least trying to, however it is making my social life decrease, I have many goals but to achieve them I must do many things alone. For example when I lift I often lift alone, when I train I am all business, lacking the social concept of interaction. When I do business I do it as fast as I can so that I can get more done, and often block outside communication.
I guess this blog is about my social life, I have interpreted my dreams to be telling me that I need human interaction, but when I try it seems like no one wishes to interact with me. Its a double edged sword, maybe I try to hard, I don't know, I think I'm a nice fun guy but maybe I am not how I think. I love to help people thats one of the reasons why I want to train people, it makes your feel about yourself, if they lose weight it can even save lives.
I feel that I was put on this earth to do something great, but I'm not sure yet, I ask God to guide me and give me a sign but it hasn't happened yet. I feel like if this world ever turns to shit, that I must become the new leader, I do not know why but that is how I feel. coincidentally today is supposed to be a rapture, where that will happen, at 6 o clock today I guess, so in three hours. I almost want it to happen, so that I can lead my people, lead my friends, fix this world that is slowly getting worse and worse by the minute it seems.
It seems like Ive been ranting a lot, but isn't that the point of these things?
Well anyways, check out www.sjnutrition.net
Steve out
Here is some background info about me I guess, I am the co-owner of the company SJ Nutrition, I am a Mixed Martial Arts fighter, or at least I am trying to be, I'm trying to make it as a personal trainer, I love to paintball and work on my Volvos. I have depression and anxiety. I'm pretty much the perfect steriotype of a guy. I have a warrior mentality and everything that I'm good at seems to involve combat for some reason. This being said the only types of books that I can stand reading are books that have some sort of fighting in it, or knowledge usefully to fighting. I oppose war, all i want is peace, however fighting calms me, its the only thing that brings peace to me and my life.
Due to my crazy schedule roller coaster of a life I lack a social life, it feels to me that I have only one friend to hangout with, since my best friend moved away, I do not blame him for leaving, I think it was necessary, however I do miss him everyday.
All I do is work, look for a job, lift weights, or train. All I want to do is train everyday for the rest of my life, however I haven't been able to in about a month, I miss my trainers and miss the fight. I miss punching people in the face, and I miss getting hit, the physical contact of combat is addictive, once you have done it you yearn for it everyday. This is why paintball was so addicting to me, until I found out what actual combat was like, hand to hand, there is no way to describe it, it just fulfills your life. I realize that this probably makes me sound like a psycho but I do not care, I do not care about what others think about me in this life.
My dad has a saying "Always look out for number one" as he points at himself, I think I have been living by that more everyday, or at least trying to, however it is making my social life decrease, I have many goals but to achieve them I must do many things alone. For example when I lift I often lift alone, when I train I am all business, lacking the social concept of interaction. When I do business I do it as fast as I can so that I can get more done, and often block outside communication.
I guess this blog is about my social life, I have interpreted my dreams to be telling me that I need human interaction, but when I try it seems like no one wishes to interact with me. Its a double edged sword, maybe I try to hard, I don't know, I think I'm a nice fun guy but maybe I am not how I think. I love to help people thats one of the reasons why I want to train people, it makes your feel about yourself, if they lose weight it can even save lives.
I feel that I was put on this earth to do something great, but I'm not sure yet, I ask God to guide me and give me a sign but it hasn't happened yet. I feel like if this world ever turns to shit, that I must become the new leader, I do not know why but that is how I feel. coincidentally today is supposed to be a rapture, where that will happen, at 6 o clock today I guess, so in three hours. I almost want it to happen, so that I can lead my people, lead my friends, fix this world that is slowly getting worse and worse by the minute it seems.
It seems like Ive been ranting a lot, but isn't that the point of these things?
Well anyways, check out www.sjnutrition.net
Steve out
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