Kettlebells have become a very popular device for improving strength, endurance, power, and thus body composition. However, there has been very little research in the field. The Journal of Strength and Conditioning saw this opening and decided to construct a study on the effectiveness of kettlebells to transfer strength, endurance, and power to traditional strength training. After 10 weeks of kettlebell training, researchers found a huge jump in strength as measure in the clean and jerk and bench press exercises. Being a personal trainer in West Los Angeles, I had to jump at this research to see how applicable it really was.
Eat Protein Before Bedtime For Better Gains
The Journal of Medicine and Science in Sports just released a study in which casein protein was given to 16 test subjects 30 minutes before bedtime. The study measured the digestion and absorption of the protein compared to a control group. The researchers concluded that consuming protein 30 minutes prior to sleep increases the ability of the body to digest and absorb, thereby stimulating muscle protein synthesis and improving whole body protein balance post-exercise.
Exercise of the Week: Slideboard Hamstring Curl
How to do it: Lie flat on your back on a slideboard with heels on two “slider pads.” Squeeze your glutes as hard as you can, while simultaneously lifting your hips. As you lift your hips away from the ground (while still squeezing your glutes), bend your knees and bring your heels towards your butt. The movement at the hips and knees should be occurring simultaneously. Lower the same way you got up.
Modifications: If this is too hard, bring the heels to the butt first, then lift the hips as high as you can, and finally lower the hips/knees at the same time.
Recipe of the Week: Kale Chips
Ingredients: kale (1 bundle), almond oil (1 tbsp), salt, pepper, parmesan cheese (3 tbsp)
Instructions: Preheat oven to 350 F. Cut kale leaves away from the stem and place in a large bowl to toss. Add salt, pepper, and olive oil. Toss until fully coated with oil. Spread evenly over baking sheet, making sure no leaves are overlapping. Bake for 10 minutes per side.