EXERCISING AND MUSCLE BUILDING, WHAT IT TAKES! CoolSculpting Special with FREE Cool Tone Enhancing Abds, Buttocks, or Legs Less Hair in a Swimsuit- Laser Hair Removal Specials, Now’s the Time to Start Two High-Protein, High Fiber, Low Carb Soup Recipes First Time Botox Patients Save $65 to Improve Wrinkles, See Below PatientFi and Care Credit, Payment Plans including No Interest on 6 Month Plans

Lifting weights goes together with cardio exercises, balance, and flexibility to attain a healthy, fit body. Lifting weights helps not only muscle development but also bone and balance. Some of the weights I lift are on a Bosu ball, which is a half ball to stand on, that increases balance. But what if you want to increase muscle growth without taking steroids?

Muscle growth is driven by mechanical tension. Mechanical tension kicks in the moment your lift begins to slow down as you approach muscle failure naturally. The closer you get to failure, the more motor units and muscle fibers you recruit. This means that the weight you lift is essentially irrelevant as long as you push yourself towards muscle fatigue. This leads to muscle hypertrophy.

(Did You Know? The recommended number of days between exercising a group of muscles, to allow it to rest, is three.) 

Three other tips to help build muscle: First, to check progress, take pictures and forget weighing yourself. Muscle does weigh more than fat, and you may gain weight while building muscle. Secondly, in addition to consuming .75-.9 grams of protein per pound daily, start taking creatine with at least 8 ounces of water. As I stated in a previous email, creatine has been extensively studied and is helpful in building muscle. Lastly, when you start to reach the last push or pull of the weight that is causing muscle failure, blow out your breath, and move slowly. This increases the tension even more.

-Men’s Health magazine, GQ magazine, Gemini

Taco Soup

Brown 2 lbs. of ground beef with 2 chopped onions. Drain fat. Add:

3-14.5 oz cans diced tomatoes with liquid (I add one fire-roasted, or also add chilis, onion, etc.)

1-14.5 oz. can of corn with liquid

1-14.5 oz. can of hominy with liquid

1-14.5 oz. can of pinto beans with jalapenos (with liquid)

1 can of green chilis with juice

1 package of taco seasoning mix

1 package of Hidden Valley dry mix

2 beef bouillon cubes soaked in 2 cups of water

Simmer for at least one hour.

Serve with sour cream, shredded cheddar cheese, tortilla chips, guacamole, etc.

Chicken Fajita Soup

In a large pot with olive oil, add one of each: chopped onion, red bell pepper, and green bell pepper, and heat until soft. Add 1.5 tbsp minced garlic, 2.5 tsp chili powder, 1.5 tsp cumin, 1 tsp paprika, and .5 tsp each of oregano and salt. Continue stirring for 2 minutes.

Stir in 4 cups of chicken broth or stock, 2 cans of fire-roasted diced tomatoes with liquid, 1 can of rinsed black beans, 1/3 cup chopped cilantro, and 2 tbsp lime juice. Reduce heat and simmer, uncovered, stirring occasionally for at least 20 minutes. Add in 2 cups of shredded rotisserie chicken and simmer another 5-10 minutes.

Serve in bowls with sour cream, tortilla chips, and avocado slices.

Here’s your chance, and a $65 discount, courtesy of the distributor of Botox, Allergan. A special QR code here at the office provides the discount. Schedule an appointment and see what everyone has been saying about facial wrinkle improvement.

Monthly Payment Plans for surgeries, skincare, and injectables through CareCredit and Patient Fi. Call us for details. Currently, there is no interest on 6-month plans.

“Dr. McKenna, Brooke, and the other staff were great! Very friendly and reassuring.” L.H.

513.793.5772

mckennamd.com

A Cincinnati Magazine “Top Doc” since 1998

Allergan Top 500 Physician

SkinCeuticals “Flagship” Practice

And now a Luminary (expert) for Endymed RF Fractional Treatments

(I do write all the emails and have done so since 2007. -PJM)