G3 Physical Therapy September 2017

CARDIO VS. BULKING A Fitness Myth That Just Won’t Die

If you’re showing up to pump iron and build muscle, it’s only a matter of time before someone tells you that cardio exercise and muscle gains don’t mix. This myth has persisted for years and permeated the health and fitness world at the highest levels. Even well-meaning coaches and trainers may furrow their brows when you explain that you engage in cardio exercise. But strength and fitness expert Heather Hitchcock explains that the relationship between calories and bulking doesn’t change when you add cardio to your fitness routine. “Bodybuilders often restrict the amount of cardio performed to save the calories for muscle growth,” she writes. But that doesn’t mean you shouldn’t do cardio. It just means you have to eat more to compensate for the calories burned. True, if you’re what Jason Ferruggia calls “a classic hardgainer,” you’ll be better served by avoiding cardio for a month or three. But after you’ve done that? “Everyone but absolute beginners should be doing some kind of cardio-type activity at least three times per week for 30 minutes,” Ferruggia says. It’s good for your heart and for overall fitness.

of great benefit to those looking to get bigger and stronger … it allows you to eat more muscle-building calories while staying lean.” If you’re bulking “clean,” 30 minutes of running or biking three times a week might make your next “cut” that much easier. So get out there, and get the cardio in. You can do it immediately after your weight session or on days when you don’t lift. Just make sure to eat enough to compensate, and you’ll be in better shape than ever.

Furthermore, according to Ferruggia, moderate cardio can help you build lean muscle. “Contrary to what many people believe, cardio can actually be

APPLE CIDER CHICKEN

ANNOUNCEMENTS

With cool fall weather comes the desire for hot, comforting meals. Take advantage of fall’s abundance of apples to make this savory dish.

• G3 is welcoming our newest doctor of physical therapy, Tom Henson. Come by and say hi. He looks like Mike’s twin (minus 35 years). • In an effort to be green and still provide more clinic information to you, we will be switching to a digital form of the newsletter. Please look for next month’s newsletter in your email. Not sure we have your email? Please call our office at 760-205-1500 or send us an email at info@G3.Life. • We are excited to announce that we have purchased a LightForce Laser! The device has been scientifically proven to speed up the healing of tissue and decrease pain. We’re super excited to add another tool to our clinical tool belt. Once the LightForce is delivered and we are all trained on its use, we will be offering a brief time where we will be doing free 10-minute laser treatments to all former and current patients. Be on the lookout for an announcement!

INGREDIENTS

2 tablespoons olive oil

1 Granny Smith apple, cored and sliced into 1/4-inch wedges

2 tablespoons butter

3 cloves garlic, minced

4 boneless, skinless chicken breasts (about 2 pounds)

2 teaspoons dried thyme

Salt and freshly ground black pepper

2 bay leaves

2 tablespoons all-purpose flour

1/2 Vidalia onion, chopped

11/2 cups apple cider

INSTRUCTIONS Heat oil and 1 tablespoon butter in a skillet over medium-high heat. 2. Season the chicken breasts with salt and pepper, add to pan and sear until golden, about 4 minutes each side. Remove chicken from pan and set aside. 1.

and bay leaves. Sauté until apple begins to get color and onions soften, about 6 minutes. Add flour and stir for 2–3 minutes. 4. Nestle chicken back into pan, add cider, bring to a boil, then reduce to a simmer and

cover. Cook until chicken is cooked through, about 12 minutes.

3. Add remaining butter,

onion, apple, garlic, thyme,

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