Want Bigger, Stronger, and/or More Powerful Muscles?

Do you know how many muscles your body has?  Approximately 650.  How many do you care about?  Well, we need every single one of them to perform normal everyday functions--such as breathing, pumping blood, eating, pulling in our gut...

Now most of our muscles we do not really think about.  For example, there are approximately 200 muscles involved in walking, and obviously we do not monitor them.

If you want to better understand how your muscles work, and how to make them bigger, stronger and/or more powerful, read on.


Different types of Muslce Fibers for Different Jobs.

Skeletal muscles are the ones you see in the mirror--and they have two main types of fibers.

So called "Slow-Twitch" muscle fibers--Type I fibers, are the main type used for endurance activities. The "Fast-Twitch" or Type II fibers are brought in to work when a task utilizes more than 25% of your maximum strength. Contrary to popular belief, slow-twitch fibers are not only used for slow activities.  The action just does not require much of your fast-twitch strength for your slow-twitch fibers to take over.  And an effort does not need to be fast for your fast-twitch fibers to be involved.

Setting a personal-best squat or bench press is going to utilized every possible fast-twitch, and all the slow-twitch fibers, even though you are not probably moving very fast.

The average person has roughly an equal mix of slow- and fast-twitch muscle fibers.  The exception is elite athletes, where gifted marathoners probably have more slow- than fast-twitch fibers, and Olympic sprinters probably have more fast-twitch fibers.

The fast-twitch fibers are twice as big as slow-twitch fibers.  While both types of fibers can get bigger, the fast-twitch fibers can grow much bigger compared to the growth of slow-twitch fibers.

Check out this article for tips and advice on building bigger, stronger, and/or more powerful muscles.

Challenge Pancakes

In honour of Shrove Tuesday, here is my (adapted) recipe for Challenge Oatmeal Pancakes, a low-carb, high-protein alternative to try out on Pancake day.

Note, this recipe "officially" serves one, but from experience, doubling it feeds my wife, myself, and our two children aged 6 & 4.

Ingredients:
1/2 cup old-fashioned oatmeal
1/4 cup cottage cheese
2 eggs
1 tsp vanilla extract
1/4 tsp cinnamon
1/4 tsp nutmeg
2 scoops Vi-Shape Nutritional Shake Mix from ViSalus Sciences

Combine all ingredients in a blender and mix until smoother.
Spray a frying pan or skillet with a little olive oil cooking spray.
Add the batter and cook over medium heat unit both sides are lightly browned.

Top with toppings of your choice.  My favourite toppings include organic crunchy peanut butter, organic almond-cashew butter, fresh berries, and a dollop of REAL maple syrup.

Nutritional Information (not including toppings)
390 Calories
40g protein
41g carbohydrates
6.5g fiber
6.5g fat
20mg cholesterol
575mg sodium

Try them out, and let me know what you think.  I also sometimes make them without the added protein powder.  The first 3 people to try them and post a photo of their Challenge Oatmeal Pancakes will receive a prize--a t-shirt, a hat, a visor, or an ultimate disc/frisbee.  Also a prize for whomever refers the most shares/likes/+1s etc.