How do I increase my vertical jump?

Most people think that improving vertical jump involves one specific exercise or event, but actually it involves a variety of different training excercises. Increasing total body strength, implementing plyometrics in training program, core strength, and properly learning how to jump. These are 4 good ways to improve vertical jump.

The number one way to increase vertical jump is to increase total body strength, by doing this helps the body apply more force to the ground which will increase the potential a person has to jump higher. Ex. Excercises(hang clean,snatch,  push jerk, and back squat). Implementing these excercises in a training program can substantially increase overall power production.
 
Secondly plyometrics play a big role, Plyometrics are excercises designed to produce fast and powerful movements by using two important components the Series elastic component (SEC) and the Stretch shortening cycle (SSC).  The (SEC) are non-contractile  components of muscle that lie in a series with muscle fibers, and store energy when stretched and make a major contribution to the elasticity of the human skeleton. The (SSC) which is defined as an active stretch(eccentric contraction) of a muscle followed by an immediate shortening(concentric contraction) of that same muscle. This action happens when the body performs powerful movements like jumping or sprinting. Learning to implement plyometrics in a training program can have a big payoff when trying to increase vertical jump.
 
Thirdly improving core strength is also vital, core muscles stabilize the spine and provide a solid foundation for the body’s movements. Especially in athletes because it allows the body’s limbs  to generate more powerful movements

Last but not least learning proper jump form also can increase vertical jump, Most people don’t understand how to jump properly. When jumping one should learn how to use the upper and lower body to generate maximal force which will allow the body to jump higher. The best possible way to improve vertical jump is to incorporate a program which involves all of these components, total body strength, implementation of plyometrics, core strength, and the use of proper jump form

I constantly eat healthy foods, why is it that I cannot lose weight?

A common process is to single an answer to such a question.  Many attribute their weight gain. or inability to lose weight to one element within their lifestyle.  Late night snacking, not drinking enough water, or irregular exercise are common reactions when body composition ceases to change (or change undesirably).  However, weight loss and/or weight gain is generally a result of several factors, rather than a person’s single lifestyle error.    

Firstly, it is important to address the goal of weight loss.  Typically the scale is used to determine success at losing weight, however a body’s fat-percentage is what must be lessened in order to achieve a healthier result.  Weight is a composite of bone, muscle, bodily fluids, and tissue (organs, neural, and FAT).  Body fat-percentage is the ratio of fat tissue to total body weight.  Simply losing “weight” does not indicate that body fat was reduced, as water and muscle can easily be lost in ones   efforts.  Therefore, it is important to learn ones body fat % in order to properly reduce it.

Following a “healthy” diet is a positive lifestyle behavior, but it is not a determinant factor in losing body fat.  Healthier choices of foods typically provide more vitamins and minerals, as well as fiber.  What is critical is caloric maintenance, and creating a realistic daily “deficit” in order to decrease our fat stores.  Ideally, a specific macro nutrient profile will provide a body with enough energy to metabolize energy as well as fuel exercise potential.  If a deficit is too great a person risks losing muscle and nutrient stores, which will inhibit the process of expending stored fat tissue.  On the contrary, if a deficit is too small the rate of fat loss will decrease and eventually plateau.  By knowing body fat %, a person can safely determine an ideal caloric-range to follow daily in order to safely reduce fat.

Breakfast Squares – Iced Oatmeal Cinnamon Roll

Apex Breakfast Squares are nutrient rich meal replacements that are intended for breakfast but taste great any time. They work well as a meal replacement as well as before workouts. Breakfast Squares provide an ideal ratio of protein, carbohydrates and fat in a form that is easily digested and quickly assimilated by the body.

Breakfast Squares, when used with other Apex supplements, should allow total nutrient intake to be within a safe and optimal range. 

A Balanced Breakfast for People on the Go – High Protein.

calories 220              protein 15g (more protein than 2 eggs)
carbs 27g                  fat 7g  (0 trans fat)           
calcium 10% _{Daily Value}

Best suited for:

• Anyone as
  • A meal substitute
  • An early morning pre-workout meal
  • A satiety aid
• Experienced exercisers
  • As a pre- and post-workout meal to enhance training and recovery
  • Can be used during training

*It is not recommended that more than one-third of your total calories be substituted in the form of meal replacement foods unless medically supervised. Consult your physician before starting any diet.

Asian Tofu Salad

Ingredients
* 3 tablespoons canola oil
* 2 tablespoons rice vinegar
* 1 tablespoon honey
* 2 teaspoons reduced-sodium soy sauce
* 1 teaspoon toasted sesame oil
* 1 teaspoon minced fresh ginger
* 1/2 teaspoon salt
* 1 14-ounce package extra-firm, water-packed tofu, rinsed, patted dry and cut into 1-inch cubes
* 8 cups mixed salad greens
* 2 medium carrots, peeled, halved lengthwise and sliced
* 1 large cucumber, chopped

Directions
Whisk canola oil, vinegar, honey, soy sauce, sesame oil, ginger and salt in a bowl.

Place tofu and 2 tablespoons of the dressing in a large nonstick skillet. Cook over medium-high heat, turning every 2 to 3 minutes, until golden brown, 12 to 15 minutes total. Remove from the heat, add 1 tablespoon of the dressing to the pan and stir to coat.

Toss greens, carrots and cucumber with the remaining dressing. Serve immediately, topped with the warm tofu.

Recipes from the healthy recipes section on foodnetwork.com.

Salmon Kebobs

Ingredients
Salad:
* 1 medium grapefruit
* 8 thin slices fresh ginger
* 1/4 cup extra-virgin olive oil
* 3/4 cup quinoa
* 1 1/2 cups water
* 1/2 teaspoon kosher salt, plus additional for seasoning
* 1 tablespoon white wine vinegar
* 2 teaspoons honey
* 1 small serrano or jalapeno chile, minced (with seeds for maximum heat)
* 2 scallions (both white and green parts), minced
* 2 tablespoons chopped fresh cilantro leaves
* Freshly ground black pepper

Fish:
* 1 1/2 pound skinless, center-cut salmon, cut into 2-inch cubes
* Wooden skewers, soaked

Directions
Strip the peel from the grapefruit with a vegetable peeler, taking care not to include the bitter white pith. Warm the grapefruit peel, ginger, and olive oil in a small saucepan over medium heat. As soon as the oil starts to bubble, after about 2 minutes, remove from heat. Set the oil aside to steep for 30 minutes. Strain and reserve the oil.

Meanwhile, rinse the quinoa in a bowl and drain. Put the quinoa in a small saucepan with the water and 1/2 teaspoon salt. Boil over high heat, and then reduce heat to maintain a gentle simmer and cook, uncovered, for 15 minutes. Set aside off the heat, undisturbed, for 5 minutes. Transfer the quinoa to a bowl and fluff with a fork. Cool.

Segment the grapefruit over a bowl, reserving the segments and juice separately. Whisk 3 tablespoons of the grapefruit juice with the vinegar, honey, and salt to taste in a medium bowl. Gradually whisk in 3 tablespoons of the reserved grapefruit oil, starting with a few drops and then adding the rest in a stream to make a slightly thick dressing. Season with pepper to taste.

Toss quinoa with the dressing, chiles, scallions, and cilantro. Season with salt and pepper, to taste.

Preheat a stovetop or outdoor grill to high heat. Thread the salmon cubes onto the skewers. Brush with the remaining 1 tablespoon grapefruit oil, and season with salt and pepper. Grill the skewers, turning as each side browns but the salmon is still moist, about 3 minutes.

Toss the grapefruit segment into the salad, divide among 4 plates, and top with the salmon kebobs. Serve warm or at room temperature.

Recipe received from foodnetwork.com.