By Mike Mahler
Just about all of the protein bars on the market are garbage. They are loaded with sugar, artificial ingredients, and low quality proteins. You mind as well eat a Snickers bar which is probably better than most of the high priced protein bars. The only protein bar that I can think of that is good is called organic food bar which you can find at Trader Joes, Whole foods, and many online retailers. However, it is still pretty high in sugar and not even close to the quality of the following homemade protein bars. The homemade protein bars on this page are nothing short of super meals that are healthy and perfect for hard training athletes. I have some everyday and you will want to as well.
Here is a list of ingredients that you need to get:
1. Protein powder. Personally, I use Sunwarrior Protein Powder and recommend it highly. However, it is not essential and you can use whatever protein powder you prefer.
2. Almond butter. Almond butter is loaded with protein and healthy fat. For the purpose of the protein bars it helps bind all of the ingredients together. You can also use peanut buter,
hempseed butter, cashew butter, and pumpkin seed butter. Personally I prefer almond butter and use it most of the time.
3. Spices: spices have many benefits and turn good meals into great super meals. I like to use ginger, pumpkin pie spice, and cinnamon. All are great for blood sugar and have anti-inflammatory properties.
4. Flaxseed powder: flaxseed powder is great stuff and in addition to adding a nice dose of fiber to the bars, it is also loaded with magnesium and helps improve the good to bad estrogen ration. It helps clear out harmful estrogens such as 16-hydroxyestrone and increases the healthy estrogen 2-hydroxyestrone. It also helps bind all of the ingredients together.
5. Sweetener: this one is optional. If you do not want to add a sweetener to the bars you do not have to as they taste pretty good without it. However, most people will find that the bars taste much better with a sweeter. I personally use agave syrup which is a low glycemic sweeter that is loaded with minerals.
6. Almond Milk: This one is also optional. You can use water to mix up all of the ingredients. I think the almond milk adds a nice flavor to the bars and I use a low sugar almond milk that you can get at many grocery stories.
Here are some recipes:
Protein Bars
Vanilla Almond Protein Bar
Ingredients
4 scoops vanilla rice protein
2 tablespoons almond butter
2 tablespoons ground flaxseed
1/2 cup of almond milk
1 tablespoon of ginger powder
1 tablespoon of cinnamon powder
1 tablespoon of pumpkin pie spice powder
1 tablespoon of agave syrup
Put all of the above ingredients in a bowl and stir with a spoon until you have a thick paste consistency. Divide into four parts. Place on a baking tray in the oven for 15 minutes at 425 degrees.
Four bars provides around 70 grams of protein and only around 20 grams of carbohydrates and around 20 grams of fat.
Chocolate Peanut Butter Protein Bar
Ingredients
2 scoops Chocolate rice protein
2 tablespoons peanut butter
2 tablespoons ground flaxseed
1 tablespoon of cinnamon
¼ cup of almond milk
Put all of the above ingredients in a bowl and stir with a spoon until you have a thick paste consistency. Divide in two and wrap each bar in tin foil. Place the bars in the fridge overnight. The next day you will have two delicious bars ready for breakfast or whenever you want a snack.
Nutrition Breakdown (1 bar)
27 grams of protein
17 grams of carbohydrates
21 grams of fat
365 calories
Chocolate Pecan Bars
3 scoops of Sunwarrior Chocolate Protein Powder1 tablespoon of cinnamon powder1/4 cup of pecans2 tablespoons of flaxseed powder2 tablespoons of raw almond butter1 tablespoon of non dairy/non gluten brownie mix1/2 cup of low sugar almond milkStir it up into a thick paste. Broke off into 6 parts and put it in the fridge for two hours. then backed it at 425 for 15 minutes. Turned out really well. Hard three parts as a snack and then the other three parts for dessert after dinner.
Vanilla Pecan Protein Cookies
Ingredients
3 scoops of sunwarrior vanilla protein powder (equal to 45 grams of protein)
3 tablespoons of sunflower seed butter (equal to 10.5 grams of protein)
1/4 cup of pecans
1 tablespoon of cinnamon powder
1 teaspoon of stevia
1 teaspoon of agave syrup
3 tablespoons of flaxseed powder around
1/4-1/2 cup of low carb almond milk
Stir all of the above and start with 1/4 cup of almond milk. If it is still chalky, add more. Once you get it into thick paste like material break it into 7-8 pieces. Bake for 15 minutes at 425 and you are locked and loaded.
SUN WARRIOR RICE PROTEIN:
Tastes great and will not upset your stomach! Finally a protein powder that is organic, tastes great, and will not cause nausea and have you running to the bathroom with the runs!
It is not often that I get excited about protein powder. Most protein powders taste terrible and are loaded with unhealthy chemical ingredients. Sure I have used a few protein powders that are decent but none that actually motivated me to want to sell them on my website until recently. Not too long ago the guys at Sunwarrior were nice enough to send me a few bottles of their rice protein to test drive. Honestly I was expecting another bland terrible tasting rice protein like all of the other options that are on the marketplace. To my pleasant surprise I was actually shocked with how delicious the vanilla and chocolate flavors are. Unlike most protein powders both the vanilla and chocolate flavors taste great in water. This is the true test of a protein powder as you can make just about any protein powder taste great by mixing it with tons of fruits in a blender. However, if it tastes great in just water then you know you have a winner.
Click here for more information
Monday, June 1, 2009
Thursday, April 30, 2009
How To Add Kettlebells To Your Training Program, Part 1
By Mike Mahler
As kettlebell training becomes more popular, trainees are getting confused about how to effectively add kettlebell training to their regimens. Some people might enjoy kettlebell-only or kettlebell-focused programs, while others won't want to quit their current program but instead enhance them by introducing kettlebell movements. Kettlebells are excellent weight training tools and also useful for work capacity and structural integrity. In this article, I'll cover using kettlebells as weight-training tools, along with other training tools for size and strength training--which is the way to go to for fat loss. In Part 2, the focus will be on how to add kettlebell training in timed sets for structural integrity, work capacity, and muscular endurance.
When using kettlebells for weight-training, for a comprehensive and balanced program, you must cover the following five categories:
1. Upper Body Press
2. Upper Body Pull
3. Lower Body Press
4. Lower Body Pull
5. Core
Upper Body Press Exercises
Barbell Military Press
Barbell Incline Press
Barbell Bench Press
Handstand Push-Up
Push-Up
Barbell Push-Press
Lifeline TNT Cable Military Press
Lifeline Power Push-up
Upper Body Kettlebell Press Exercises
Double KB Military Press
One-Arm KB Military Press
Alternating KB Military Press
KB Clean and Military Press
KB Push-Press
One-Arm KB Floor Press
Double KB Floor Press
Upper Body Pull Exercises
Pull-Up
Chin-Up
Barbell Bent-Over Row
Upper Body Kettlebell Pull Exercises
One-Arm KB Bent-Over Row
Alternating KB Bent-Over Row
Double KB Bent-over Row
Renegade Row
Alternating Renegade Row
Lower Body Press
Barbell Squat
Barbell Front Squat
Hack Squat
Elevated Trapbar Deadlift (stand on a solid box or barbell plate to increase the range of motion)
Box Squat
Hindu Squat
One-Legged Squat
Lifeline Portable Power Jumper Squat
Lower Body Kettlebell Press
One-Arm KB Front Squat
Double KB Front Squat
KB Suitcase Squat
KB Suitcase Lunge
Lower Body Pull
Barbell Deadlift
Trapbar Deadlift
Barbell Clean
Barbell Snatch
Lower Body Kettlebell Pull Exercises
One-Arm KB Swing
Double KB Swing
Double KB Clean
One-Arm KB Snatch
Double KB Snatch
Core Exercises
Ab Wheel Roll-Out (kneeling and standing)
Hanging Leg Raise
Slow and Controlled Sit-Up/Side Bend
Reverse Sit-Up
Core Kettlebell Exercises
KB Windmill
KB Turkish Get-Up
KB Side Bend
KB Guard Sit-Up
KB Pass Between the Feet
Once you've constructed your training program to cover these five areas, it's easy to see where kettlebell movements can fit in. Below are two examples of size and strength programs which effectively combine kettlebells with barbell work and body weight training. To cover all the bases, the programs additionally contain a conditioning element. These are not bulking programs wherein the goal is to add as much actual weight as possible, since such programs can end up adding more fat than muscle, which most trainees are trying to avoid! Rather, the objective of these programs is to gradually add solid muscle--gaining five pounds of solid muscle will have a more profound effect on your physique than adding fifteen pounds of mostly fat.
Sample Program "A"
Monday
A1) Lifeline TNT Cable Military Press 3x5
rest: 60-seconds
A2) Weighted Chin-Up 3x5
load: your 8 rep max
rest: 60-seconds
Do A1 and A2 in alternating fashion, i.e., do a set of A1, rest for a minute, then do a set of A2. Continue until all sets have been completed.
Kettlebell Windmill 2x5 each side
B1) Elevated Trapbar Deadlift 5x5
load: your 7-9 rep max
rest: 60-seconds
B2) Double KB Swing 5x5
*swing to chest level
load: your 8-10 rep max
rest: 60-seconds
Do B1 and B2 in alternating fashion, i.e., do a set of B1, rest for a minute, then do a set of B2. Continue until all sets have been completed.
Tuesday
Circuit Training
Double Kettlebell Clean and Push Press 1x10
One-arm Kettlebell Bent-over Row 1x10 each side
Kettlebell Turkish Get-Up 1x5 each side
Double Kettlebell Clean and Front Squat 1x6 (clean before each squat)
One-arm Kettlebell Swing 1x15 each side
Take 30-second breaks between each exercise and 60-second breaks at the end of each round. Do five rounds total.
Thursday
A1) Barbell Clean and Military Press 5x3
load: your 4-6 rep max
rest: 60-seconds
A-2) Weighted Pull-Up 5x3
load: your 5 rep max
rest: 60-seconds
Do A1 and A2 in alternating fashion, i.e., do a set of A1, rest for a minute, then do a set of A2. Continue until all sets have been completed.
Hanging Leg Raise 3x5 each side
load: your 7 rep max
B-1) Double KB Front Squat 5x5
load: your 7-9 rep max
rest: 60-seconds
B-2) Double KB Swing 5x5
*swing to chest level
load: 7-8 rep max
rest: 60-seconds
Do B1 and B2 in alternating fashion, i.e., do a set of B1, rest for a minute, then do a set of B-2. Continue until all sets have been completed.
Friday
Circuit Training
Double KB Clean and Jerk 1x10
Lifeline Power Push-Up 2 Push-Up 1x10
Renegade Row 1x10 each side
Lifeline Power Wheel Roll-Out 1x5
Lifeline Portable Power Jumper Squat 1x10
One-Arm KB Snatch 1x12 each side
Take 30-second breaks in between each exercise and 60-second breaks at the end of each round. Do five rounds.
Sample Program "B"
Monday:
A1) Double KB Clean and Military Press 5x5
load: your 7-9 rep max
rest: 60-seconds
A2) Weighted Pull-Up 5x5
load: your 8 rep max
rest: 60-seconds
Do A1 and A2 in alternating fashion, i.e., do a set of A1, rest for a minute, then do a set of A2. Continue until all sets have been completed.
Lifeline Power Wheel AB Roll-Out 2x10 (from knees or standing, depending on your strength)
B1) Barbell Squat 5x5
load: your 7-9 rep max
rest: 60-seconds
B2) Double KB Swing 5x5
*swing to chest level
load: your 8-10 rep max
rest: 60-seconds
Do B1 and B2 in alternating fashion, i.e., do a set of B1, rest for a minute, then do a set of B2. Continue until all sets have been completed.
Tuesday
Circuit Training
KB One-Arm Clean and Push-Press 1x10
Alternating Renegade Row 1x10
Hindu Squat 1x25
One-Arm Kettlebell Snatch 1x10 each side
Slow and Controlled Sit-Up 1x10 (4 seconds up/4 seconds down)
Take 30-second breaks in between each exercise and 60-second breaks at the end of each round. Do 5 rounds total.
Thursday
A1) Barbell Incline Press 5x5
load: your 7-9 rep max
rest: 60-seconds
A2) Weighted Chin-up 5x5
load: your 8 rep max
rest: 60-seconds
Do A1 and A2 in alternating fashion, i.e., do a set of A1, rest for a minute, then do a set of A2. Continue until all sets have been completed.
KB Turkish Get-Up 3x5 each side
load: a weight you can take to 7 reps
B1) Elevated Trapbar Deadlift 5x5
load: your 7-9 rep max
rest: 60-seconds
B2) Double KB Clean 5x5
load: your 7-8 rep max
rest: 60-seconds
Do B1 and B2 in alternating fashion, i.e., do a set of B1, rest for a minute, then do a set of B2. Continue until all sets have been completed.
Friday
Circuit Training
Explosive Push-Up 1x10 (launching off the floor as high as possible each rep)
Double KB Bent-Over Row 1x10
Double KB Suitcase Squat 1x12
One-Arm KB Swing 1x12 each side
Hanging Leg Raise 1x10
Take 30-second breaks in between each exercise and 60-second breaks at the end of each round. Do five rounds.
Off days, do light exercise, such as walking, swimming, joint mobility training, yoga, tai-chi and chi-kung. These types of exercise help with soreness and workout recovery. If you find that four days is too much training, move Tuesday’s workout to Wednesday and Thursday’s workout to Friday (cutting out the Friday circuit training workout) for three training days. If you're under excess stress or for whatever reason experiencing poor recovery, reduce training to two days only. For example, do Monday’s workout, then do Tuesday’s workout on Thursday, cutting out all other training. For active recovery on off days, do the suggested light exercises.
If you need some more help with program design, make sure you sign up for my program design services.
As kettlebell training becomes more popular, trainees are getting confused about how to effectively add kettlebell training to their regimens. Some people might enjoy kettlebell-only or kettlebell-focused programs, while others won't want to quit their current program but instead enhance them by introducing kettlebell movements. Kettlebells are excellent weight training tools and also useful for work capacity and structural integrity. In this article, I'll cover using kettlebells as weight-training tools, along with other training tools for size and strength training--which is the way to go to for fat loss. In Part 2, the focus will be on how to add kettlebell training in timed sets for structural integrity, work capacity, and muscular endurance.
When using kettlebells for weight-training, for a comprehensive and balanced program, you must cover the following five categories:
1. Upper Body Press
2. Upper Body Pull
3. Lower Body Press
4. Lower Body Pull
5. Core
Upper Body Press Exercises
Barbell Military Press
Barbell Incline Press
Barbell Bench Press
Handstand Push-Up
Push-Up
Barbell Push-Press
Lifeline TNT Cable Military Press
Lifeline Power Push-up
Upper Body Kettlebell Press Exercises
Double KB Military Press
One-Arm KB Military Press
Alternating KB Military Press
KB Clean and Military Press
KB Push-Press
One-Arm KB Floor Press
Double KB Floor Press
Upper Body Pull Exercises
Pull-Up
Chin-Up
Barbell Bent-Over Row
Upper Body Kettlebell Pull Exercises
One-Arm KB Bent-Over Row
Alternating KB Bent-Over Row
Double KB Bent-over Row
Renegade Row
Alternating Renegade Row
Lower Body Press
Barbell Squat
Barbell Front Squat
Hack Squat
Elevated Trapbar Deadlift (stand on a solid box or barbell plate to increase the range of motion)
Box Squat
Hindu Squat
One-Legged Squat
Lifeline Portable Power Jumper Squat
Lower Body Kettlebell Press
One-Arm KB Front Squat
Double KB Front Squat
KB Suitcase Squat
KB Suitcase Lunge
Lower Body Pull
Barbell Deadlift
Trapbar Deadlift
Barbell Clean
Barbell Snatch
Lower Body Kettlebell Pull Exercises
One-Arm KB Swing
Double KB Swing
Double KB Clean
One-Arm KB Snatch
Double KB Snatch
Core Exercises
Ab Wheel Roll-Out (kneeling and standing)
Hanging Leg Raise
Slow and Controlled Sit-Up/Side Bend
Reverse Sit-Up
Core Kettlebell Exercises
KB Windmill
KB Turkish Get-Up
KB Side Bend
KB Guard Sit-Up
KB Pass Between the Feet
Once you've constructed your training program to cover these five areas, it's easy to see where kettlebell movements can fit in. Below are two examples of size and strength programs which effectively combine kettlebells with barbell work and body weight training. To cover all the bases, the programs additionally contain a conditioning element. These are not bulking programs wherein the goal is to add as much actual weight as possible, since such programs can end up adding more fat than muscle, which most trainees are trying to avoid! Rather, the objective of these programs is to gradually add solid muscle--gaining five pounds of solid muscle will have a more profound effect on your physique than adding fifteen pounds of mostly fat.
Sample Program "A"
Monday
A1) Lifeline TNT Cable Military Press 3x5
rest: 60-seconds
A2) Weighted Chin-Up 3x5
load: your 8 rep max
rest: 60-seconds
Do A1 and A2 in alternating fashion, i.e., do a set of A1, rest for a minute, then do a set of A2. Continue until all sets have been completed.
Kettlebell Windmill 2x5 each side
B1) Elevated Trapbar Deadlift 5x5
load: your 7-9 rep max
rest: 60-seconds
B2) Double KB Swing 5x5
*swing to chest level
load: your 8-10 rep max
rest: 60-seconds
Do B1 and B2 in alternating fashion, i.e., do a set of B1, rest for a minute, then do a set of B2. Continue until all sets have been completed.
Tuesday
Circuit Training
Double Kettlebell Clean and Push Press 1x10
One-arm Kettlebell Bent-over Row 1x10 each side
Kettlebell Turkish Get-Up 1x5 each side
Double Kettlebell Clean and Front Squat 1x6 (clean before each squat)
One-arm Kettlebell Swing 1x15 each side
Take 30-second breaks between each exercise and 60-second breaks at the end of each round. Do five rounds total.
Thursday
A1) Barbell Clean and Military Press 5x3
load: your 4-6 rep max
rest: 60-seconds
A-2) Weighted Pull-Up 5x3
load: your 5 rep max
rest: 60-seconds
Do A1 and A2 in alternating fashion, i.e., do a set of A1, rest for a minute, then do a set of A2. Continue until all sets have been completed.
Hanging Leg Raise 3x5 each side
load: your 7 rep max
B-1) Double KB Front Squat 5x5
load: your 7-9 rep max
rest: 60-seconds
B-2) Double KB Swing 5x5
*swing to chest level
load: 7-8 rep max
rest: 60-seconds
Do B1 and B2 in alternating fashion, i.e., do a set of B1, rest for a minute, then do a set of B-2. Continue until all sets have been completed.
Friday
Circuit Training
Double KB Clean and Jerk 1x10
Lifeline Power Push-Up 2 Push-Up 1x10
Renegade Row 1x10 each side
Lifeline Power Wheel Roll-Out 1x5
Lifeline Portable Power Jumper Squat 1x10
One-Arm KB Snatch 1x12 each side
Take 30-second breaks in between each exercise and 60-second breaks at the end of each round. Do five rounds.
Sample Program "B"
Monday:
A1) Double KB Clean and Military Press 5x5
load: your 7-9 rep max
rest: 60-seconds
A2) Weighted Pull-Up 5x5
load: your 8 rep max
rest: 60-seconds
Do A1 and A2 in alternating fashion, i.e., do a set of A1, rest for a minute, then do a set of A2. Continue until all sets have been completed.
Lifeline Power Wheel AB Roll-Out 2x10 (from knees or standing, depending on your strength)
B1) Barbell Squat 5x5
load: your 7-9 rep max
rest: 60-seconds
B2) Double KB Swing 5x5
*swing to chest level
load: your 8-10 rep max
rest: 60-seconds
Do B1 and B2 in alternating fashion, i.e., do a set of B1, rest for a minute, then do a set of B2. Continue until all sets have been completed.
Tuesday
Circuit Training
KB One-Arm Clean and Push-Press 1x10
Alternating Renegade Row 1x10
Hindu Squat 1x25
One-Arm Kettlebell Snatch 1x10 each side
Slow and Controlled Sit-Up 1x10 (4 seconds up/4 seconds down)
Take 30-second breaks in between each exercise and 60-second breaks at the end of each round. Do 5 rounds total.
Thursday
A1) Barbell Incline Press 5x5
load: your 7-9 rep max
rest: 60-seconds
A2) Weighted Chin-up 5x5
load: your 8 rep max
rest: 60-seconds
Do A1 and A2 in alternating fashion, i.e., do a set of A1, rest for a minute, then do a set of A2. Continue until all sets have been completed.
KB Turkish Get-Up 3x5 each side
load: a weight you can take to 7 reps
B1) Elevated Trapbar Deadlift 5x5
load: your 7-9 rep max
rest: 60-seconds
B2) Double KB Clean 5x5
load: your 7-8 rep max
rest: 60-seconds
Do B1 and B2 in alternating fashion, i.e., do a set of B1, rest for a minute, then do a set of B2. Continue until all sets have been completed.
Friday
Circuit Training
Explosive Push-Up 1x10 (launching off the floor as high as possible each rep)
Double KB Bent-Over Row 1x10
Double KB Suitcase Squat 1x12
One-Arm KB Swing 1x12 each side
Hanging Leg Raise 1x10
Take 30-second breaks in between each exercise and 60-second breaks at the end of each round. Do five rounds.
Off days, do light exercise, such as walking, swimming, joint mobility training, yoga, tai-chi and chi-kung. These types of exercise help with soreness and workout recovery. If you find that four days is too much training, move Tuesday’s workout to Wednesday and Thursday’s workout to Friday (cutting out the Friday circuit training workout) for three training days. If you're under excess stress or for whatever reason experiencing poor recovery, reduce training to two days only. For example, do Monday’s workout, then do Tuesday’s workout on Thursday, cutting out all other training. For active recovery on off days, do the suggested light exercises.
If you need some more help with program design, make sure you sign up for my program design services.
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