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Welcome To LiftedAthletics.com

Welcome to LiftedAthletics.com, a website designed to give an athlete an edge in competition by improving their overall performance.

Performance enhancements ranging from physical, nutritional, supplemental, mental training and more.

We respect competition, which is why all of our material is thoroughly researched and hand selected, but most importantly it is all free.

Email us at admin@liftedathletics.com with any concerns.

 Tired Of All The Gimics?

Check Out Workout and Lifting Guide

Plentiful Protein

Protein is made up of various amino acids, the building blocks of almost every tissue in the body including; neurotransmitters, hormones, muscle tissue, and various enzymes. Of the 21 amino acids 9 are essential, which means that the body can synthesize them on its own. Therefore, they must be provided through various foods.

Many of the 9 essential amino acids may be found in various foods.  Protein (as well as carbohydrates and fats) is a macro-nutrient composed of various amino acids. Protein is a useful way to get all 9 of your needed essential amino acids, ensuring your body with all the resources it needs to continue to heal and grow. Some useful sources of protein are listed below.

2 tablespoons of:

  • Almond Butter
  • Peanut Butter

1 cup of:

  • Cows Milk
  • Soy Milk

1 ounce of:

  • Cheese
  • Beef
  • Fish
  • Pork
  • Chicken

1/2 cup of :

  • Beans
  • Legumes
  • Tofu
  • Hu

1/4 cup of:

  • Cottage Cheese
  • Cream Cheese
  • Raw Nuts/Seeds
  • Egg Substitute

Hammer Curls

Hammer Curls This exercise is excellent at isolating your biceps and forearms.  While this exercise has many similarities to bicep curls it is slightly different because instead of the palms facing up they face each other.
Description
  1. Stand straight up with feet shoulder width apart, hold your head in line with your spine and allow you back to fall into a natural curve. Hold dumbbells at your side with your palms facing each other.
  2. Begin movement by breathing out and raising the dumbbells up towards the top of your shoulders. (Be sure to hold your elbows against your body and aimed at the ground to prevent them from moving.)
  3. Once the dumbbell has reached the top position hold for 5-10 seconds while flexing with maximum effort.
  4. After holding position relax biceps and slowly return to starting position. Inhale and repeat.

Note: Alternate hammer curls can be performed while sitting down for added bicep isolation.
Things to Keep in Mind
  • Be sure to keep body posture straight, abs tightened, and shoulders pulled down and back.  This exercise can be performed either sitting or standing up.  Perform sitting for added bicep isolation.
Visual Aids

Muscles Worked		 Biceps (outer) and forearms.
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