In this video we take a look at this. From Broccoli to Big Macs - All of your favourite foods, shown as 200 calories!
Wednesday, 15 June 2016
Wednesday Video - This Is 200 Calories
What is a calorie? How much do you need on a daily basis and where do those calories come from?
In this video we take a look at this. From Broccoli to Big Macs - All of your favourite foods, shown as 200 calories!
In this video we take a look at this. From Broccoli to Big Macs - All of your favourite foods, shown as 200 calories!
Monday, 13 June 2016
Monday Muscle - Muscle Building Diet - The Role of Protein and High Biological Content in Food
If you're looking to build muscle quickly,such as bodybuilding or training for a specific sport then you need to understand that muscle gain is not an easy task. 70-80% of building muscle naturally and fast is related to having the correct diet plan plus a very smart weight training program.
The main thing to follow in any muscle building diet is that you should concentrate on the top sources of protein while maintaining a intake of natural carbohydrates such as of fresh veggies, fruits, fats, oils, and nuts (the best nuts being almonds and raw peanuts). If you are looking to build muscle then you should also include supplements (such as Creatine) which will assist you to in muscle recovery and therefore allow you build muscle much faster.
To put on muscle and grow it fast, the bodybuilding or muscle diet needs to consist of about 25% of its calories made up of both animal and vegetable protein. Complex carbohydrates, should really only ever be consumed and plus vegetables that contain protein as well. 25% also needs to come from Fats and stay clear of refined sugars or starches. Caffeine and alcohol should be kept to a minimum although caffeine is quite useful to consume about 20 minutes before a training session as it stimulates your metabolism, gets the blood flowing and you feel more mentally 'switched on' to train - plus the fact that caffeine assists in mobilizing fat stores for energy.
You should always supplement your muscle building diet with whey protein powder
and mix it up with milk or water and look at making protein pancakes or sprinkle some on your oats for breakfast. Always use protein boosters like eggs or desiccated liver. Soluble oils such as wheat germ will also assist your body to metabolize protein faster and give an additional endurance.
The top principle to follow these days to go along with your diet is that you just don't have to work every muscle group for 2 hours a training session. This was the way of old world bodybuilding, when nobody knew a single way to build muscle fast. 20 years ago one go to the local gym and train for two sometimes three hours daily and cycle through all body parts. Then at the evening the objective was to rest and get 8 hours sleep a day while having 2 or 3 rest days away where you wouldn't go to the gym.
Because human tissue is exactly 100% biological, it's essential that you eat foods containing elevated levels of biological content so you build muscle tissue as quickly that is possible. Never make the assumption that foods that are high biological content must be high in protein content, this is not always correct because not all protein is the same. Biological content actually means food that is equivalent to a protein anatomy that's the same to protein found in human tissue.
One thing many people find surprising and are amazed by once they know - is the fact that the highest biological content is the simple egg! Others include milk, liver, kidneys heart, sweetbreads, lamb, poultry, steak and fish. Beans and other vegetables are also good sources of natural protein, so another reason to make sure you have them in your diet as well.
By way of comparison soybeans, while known to be high in protein, is 22% biological.
Therefore eating large amounts must be done to match the amino acid levels of previously mentioned foods. So it's obvious for practical reasons you need to still eat those foods that contain the full set of essential amino acids such as eggs, meat, poultry and whey protein powder.
The above diet concept follows science in giving your muscles a big influx of biological protein as it reaches a new level of strength and fast repairs any damage. After about 2 months a reduction in amounts to about one or two per day, allows you to achieve your goal.
So to conclude, to build muscle quickly a sound muscle building diet should be followed and needs to be centered on protein, fats, good carbohydrates and fiber. Best nutritional breakdown to follow is around 25% protein, 40% natural carbs (strictly no refined, processed sugars). Add to this a training regime that is about exercising each main muscle part a lot smarter, and not long or harder with the right amount of rest - this is the way to fast muscle growth Combine this with a solid muscle building diet program about exercising each muscle group smarter, not harder.
Learn more about the evolution of the muscle building diet at: The Muscle Building Diet [http://www.themusclebuildingdiet.com/bodybuilding-diet/].
Mike is an expert advisor and book/online author in the areas of nutrition and diet plans for muscle growth. He currently is a writer working for a blog on muscle building diets, The Muscle Building Diet.com where he provides articles for following the best diet in getting rapid muscle growth.
Article Source:By Mike Strong
http://EzineArticles.com/expert/Mike_Strong/870022
 |
| Always include fresh vegetables |
The main thing to follow in any muscle building diet is that you should concentrate on the top sources of protein while maintaining a intake of natural carbohydrates such as of fresh veggies, fruits, fats, oils, and nuts (the best nuts being almonds and raw peanuts). If you are looking to build muscle then you should also include supplements (such as Creatine) which will assist you to in muscle recovery and therefore allow you build muscle much faster.
To put on muscle and grow it fast, the bodybuilding or muscle diet needs to consist of about 25% of its calories made up of both animal and vegetable protein. Complex carbohydrates, should really only ever be consumed and plus vegetables that contain protein as well. 25% also needs to come from Fats and stay clear of refined sugars or starches. Caffeine and alcohol should be kept to a minimum although caffeine is quite useful to consume about 20 minutes before a training session as it stimulates your metabolism, gets the blood flowing and you feel more mentally 'switched on' to train - plus the fact that caffeine assists in mobilizing fat stores for energy.
You should always supplement your muscle building diet with whey protein powder
 |
| Whey protein is convenient |
The top principle to follow these days to go along with your diet is that you just don't have to work every muscle group for 2 hours a training session. This was the way of old world bodybuilding, when nobody knew a single way to build muscle fast. 20 years ago one go to the local gym and train for two sometimes three hours daily and cycle through all body parts. Then at the evening the objective was to rest and get 8 hours sleep a day while having 2 or 3 rest days away where you wouldn't go to the gym.
Because human tissue is exactly 100% biological, it's essential that you eat foods containing elevated levels of biological content so you build muscle tissue as quickly that is possible. Never make the assumption that foods that are high biological content must be high in protein content, this is not always correct because not all protein is the same. Biological content actually means food that is equivalent to a protein anatomy that's the same to protein found in human tissue.
One thing many people find surprising and are amazed by once they know - is the fact that the highest biological content is the simple egg! Others include milk, liver, kidneys heart, sweetbreads, lamb, poultry, steak and fish. Beans and other vegetables are also good sources of natural protein, so another reason to make sure you have them in your diet as well.
By way of comparison soybeans, while known to be high in protein, is 22% biological.
 |
| Always add variety |
The above diet concept follows science in giving your muscles a big influx of biological protein as it reaches a new level of strength and fast repairs any damage. After about 2 months a reduction in amounts to about one or two per day, allows you to achieve your goal.
So to conclude, to build muscle quickly a sound muscle building diet should be followed and needs to be centered on protein, fats, good carbohydrates and fiber. Best nutritional breakdown to follow is around 25% protein, 40% natural carbs (strictly no refined, processed sugars). Add to this a training regime that is about exercising each main muscle part a lot smarter, and not long or harder with the right amount of rest - this is the way to fast muscle growth Combine this with a solid muscle building diet program about exercising each muscle group smarter, not harder.
Learn more about the evolution of the muscle building diet at: The Muscle Building Diet [http://www.themusclebuildingdiet.com/bodybuilding-diet/].
Mike is an expert advisor and book/online author in the areas of nutrition and diet plans for muscle growth. He currently is a writer working for a blog on muscle building diets, The Muscle Building Diet.com where he provides articles for following the best diet in getting rapid muscle growth.
Article Source:By Mike Strong
http://EzineArticles.com/expert/Mike_Strong/870022
Friday, 10 June 2016
Fat Loss Friday - 4 Effective Exercises to Lose Belly Fat
Have you tried different exercises to lose belly fat yet failed to drop the weight? There is no need to invest in high tech equipment and expensive gym membership fees. Check out this article to learn more about the effective ways to get that toned belly.
Have you tried different exercises to lose belly fat yet failed to drop the weight? There is no need to invest in high tech equipment and expensive gym membership fees. The truth is, anyone can get a flat stomach. With the right exercise and proper diet, getting that body you have been dreaming can be within your reach.
Aside from proper diet and exercises to lose belly fat, it is important that you stay committed to the whole process. Commitment is necessary in achieving your end goal. I should warn you, this is not an easy task. The road may be a little bumpy but the results will be worthwhile. You will be tempted to stray from your program along the way. Just keep in mind your end goal and tell yourself that you can do it.
AB machines and fat burning pills are not as effective as doing exercises to lose belly fat. There are exercises that concentrate on the muscles of your stomach. You should focus on your abdominal and oblique muscles. Here are some of the exercises that will transform your belly from fat to flat.
Exercises to Lose Belly Fat #1: Side Bends
Do this by standing straight with your feet apart. While firmly holding your pelvis, bend sideways to the right, and then back to the center, then to the left. Side Bend exercises will give your oblique muscles a good workout (editor's note: if done with weights only have the weight on the side being worked - this way the resistance is against the side being worked. If you have weights in both hands they act as counter-weights and negate each other. This exercise can also be done while holding a low pulley cable)
Lie on your back, bend your knees, and place your feet flat on the ground. Tighten your abdominal muscles and lift your body. By doing this, you are letting your abdominal muscles do all the hard work. Do this at least 100 times a day and you will see a more trimmed upper body.
Exercises to Lose Belly Fat #3: Crunches
Abdominal crunches are just like sit ups. Instead of lifting your back, you will only need to lift your upper back. Just make sure that you tighten your abdominal muscles while you lift your upper back. This will result to a more toned abdomen.
Place your palms flat on the ground and put your feet together.
Tuck your tummy in and let your abs do the hard work. Doing push ups will give you a toned belly. It is a great exercise for the arms too.
Now, let's talk about everything beyond exercise. Change your diet. Do not engage in those fad diets that celebrities have made popular. These diets will not give you enough nutrients and will slower your metabolism. They will only result in temporary weight loss, but you will eventually gain back all the weight.
Eliminate the white carbs and replace them with their corresponding healthier versions. For example, instead of buying white bread, opt for whole wheat bread. They are equally tasty but healthier. Foods high in fiber will aid in better digestion.
Remember, doing exercises to lose belly fat and eating the right kinds of foods work hand in hand. You will not get that flat tummy when you just exercise without being conscious about your diet. In the same sense
, just changing your diet will not work if you do not exercise regularly. There are no shortcuts. Hard work is all it takes!
Source: Dominique de Rooij Free Articles from ArticlesFactory.com
Have you tried different exercises to lose belly fat yet failed to drop the weight? There is no need to invest in high tech equipment and expensive gym membership fees. The truth is, anyone can get a flat stomach. With the right exercise and proper diet, getting that body you have been dreaming can be within your reach.
Aside from proper diet and exercises to lose belly fat, it is important that you stay committed to the whole process. Commitment is necessary in achieving your end goal. I should warn you, this is not an easy task. The road may be a little bumpy but the results will be worthwhile. You will be tempted to stray from your program along the way. Just keep in mind your end goal and tell yourself that you can do it.
AB machines and fat burning pills are not as effective as doing exercises to lose belly fat. There are exercises that concentrate on the muscles of your stomach. You should focus on your abdominal and oblique muscles. Here are some of the exercises that will transform your belly from fat to flat.
Exercises to Lose Belly Fat #1: Side Bends
Side bends tighten your obliques
Do this by standing straight with your feet apart. While firmly holding your pelvis, bend sideways to the right, and then back to the center, then to the left. Side Bend exercises will give your oblique muscles a good workout (editor's note: if done with weights only have the weight on the side being worked - this way the resistance is against the side being worked. If you have weights in both hands they act as counter-weights and negate each other. This exercise can also be done while holding a low pulley cable)
Exercises to Lose Belly Fat #2: Sit Ups
Lie on your back, bend your knees, and place your feet flat on the ground. Tighten your abdominal muscles and lift your body. By doing this, you are letting your abdominal muscles do all the hard work. Do this at least 100 times a day and you will see a more trimmed upper body.
Exercises to Lose Belly Fat #3: Crunches
Crunches tone your abdominal muscles
Abdominal crunches are just like sit ups. Instead of lifting your back, you will only need to lift your upper back. Just make sure that you tighten your abdominal muscles while you lift your upper back. This will result to a more toned abdomen.
Exercises to Lose Belly Fat #4: Push Ups
Place your palms flat on the ground and put your feet together.
 |
| Push ups also work your abdominal muscles |
Now, let's talk about everything beyond exercise. Change your diet. Do not engage in those fad diets that celebrities have made popular. These diets will not give you enough nutrients and will slower your metabolism. They will only result in temporary weight loss, but you will eventually gain back all the weight.
Eliminate the white carbs and replace them with their corresponding healthier versions. For example, instead of buying white bread, opt for whole wheat bread. They are equally tasty but healthier. Foods high in fiber will aid in better digestion.
Remember, doing exercises to lose belly fat and eating the right kinds of foods work hand in hand. You will not get that flat tummy when you just exercise without being conscious about your diet. In the same sense
, just changing your diet will not work if you do not exercise regularly. There are no shortcuts. Hard work is all it takes!Source: Dominique de Rooij Free Articles from ArticlesFactory.com
Wednesday, 8 June 2016
Wednesday Video - The Science of Laziness
Why are some people so lazy? Is there a couch-potato gene?
We know that exercise is hard but can there be a genetic answer behind the desire to sit around doing little? this short video looks at that very question and the answer may well be surprising.....
We know that exercise is hard but can there be a genetic answer behind the desire to sit around doing little? this short video looks at that very question and the answer may well be surprising.....
Monday, 6 June 2016
Monday Muscle - Muscle Building Tips: Do's and Don’ts
Packing on Muscle mass involves a lot of dedication and care. At times, trying too hard can have its negative effects too. Right guidance and proper techniques make the perfect recipe to MUSCLE BUILDING. Muscle Building is no joke, but at the same time, very much possible. The bottom line is to workout in the right direction and not to harm your body. Here are some Do's and Don’ts for Muscle Building.
1) Popping a pill to reach your health and fitness goal is not the answer!
Results are temporary and effects the body adversely in the long run.
2) Remove the tag " Short cut" from your workout schedule. There is no such thing as quick-fix. Dedication and hard work hold the key for MUSCLE BUILDING.
3) Dietary Supplements can be helpful in achieving your goals. Supplementation is designed to supplement your healthy eating and exercise habits.
4) Don’t go in for any supplement you come across. Before taking a supplement, consult your trained or a physician. Always buy supplements from a reputed DRUGSTORE. Do your research before taking in a supplement.
5) Supplements shouldn’t be misunderstood as steroids. Steroids should be a BIG NO. Gather more knowledge on supplements at http://www.weightloss-health.com/Supplements.htm
6) Muscle Building Diet: It occupies a prominent area in MUSCLE BUILDING pie-chart. You should be highly careful related to your muscle building diet.
Always ask your trainer to write down a diet schedule for you.
7) Give rest to your body between two sets, say for two minutes.
8) Not work on more than two muscle groups at a time. Train those muscles in a group which work with each other. This technique has proven to be effective. For e.g: Chest and Triceps or biceps and backs.
9) The most effective time to do muscle building exercises is in the morning. You have consumed a lot of carbs by evening. So, carbs become the source of energy for you when you do your exercises in evening. But in morning, body depends on its alternative source i.e FAT for energy. Hence fats get burned up more in morning.
10) Last but not the least
, Don’t be biased to any body part. Proper balance is a necessity. Having big upper body and skinny legs is no good. Work out on entire body.
Source: Jasdeep Singh Free Articles from ArticlesFactory.com
Muscle Building Tips: Do's and Don’ts
1) Popping a pill to reach your health and fitness goal is not the answer!
 |
| Popping pills is not the answer |
2) Remove the tag " Short cut" from your workout schedule. There is no such thing as quick-fix. Dedication and hard work hold the key for MUSCLE BUILDING.
3) Dietary Supplements can be helpful in achieving your goals. Supplementation is designed to supplement your healthy eating and exercise habits.
4) Don’t go in for any supplement you come across. Before taking a supplement, consult your trained or a physician. Always buy supplements from a reputed DRUGSTORE. Do your research before taking in a supplement.
5) Supplements shouldn’t be misunderstood as steroids. Steroids should be a BIG NO. Gather more knowledge on supplements at http://www.weightloss-health.com/Supplements.htm
6) Muscle Building Diet: It occupies a prominent area in MUSCLE BUILDING pie-chart. You should be highly careful related to your muscle building diet.
 |
| The right diet can be key |
7) Give rest to your body between two sets, say for two minutes.
8) Not work on more than two muscle groups at a time. Train those muscles in a group which work with each other. This technique has proven to be effective. For e.g: Chest and Triceps or biceps and backs.
9) The most effective time to do muscle building exercises is in the morning. You have consumed a lot of carbs by evening. So, carbs become the source of energy for you when you do your exercises in evening. But in morning, body depends on its alternative source i.e FAT for energy. Hence fats get burned up more in morning.
10) Last but not the least
, Don’t be biased to any body part. Proper balance is a necessity. Having big upper body and skinny legs is no good. Work out on entire body.Source: Jasdeep Singh Free Articles from ArticlesFactory.com
Friday, 3 June 2016
Fat Loss Friday - How to Set Weight Loss Goals – Shaping the Outcome
How to Set Weight Loss Goals: Shaping the Outcome.
First, Figure Out Your Motivation to Set Weight Loss Goals. Set Weight Loss Goals that Fit into Small Jars and Take Short Moments to Reach. Success in Weight Loss Goals: Keeping the Written Record. Weight loss is going to take time, almost the same time it took to put it on. If you think in that way, then when you are about to set for yourself weight loss goals, with these tips in mind, you will be better able to prepare for the journey ahead.
You can shed pounds without following complicated plans, without eating frozen or liquid meals, without craving your favorite foods, or shelling out hard-earned money. If you want to keep off extra pounds for good, then traveling like lightning isn’t the best way to get there. (After all, it took time to put on the weight.)
Instead climb aboard a slow, steady train. You’ll feel the bumps. You may have some extra stops on the way. You will still reach your destination and enjoy the foods along the way.
You can shed pounds without following complicated plans, without eating frozen or liquid meals, without craving your favorite foods, or shelling out hard-earned money. If you want to keep off extra pounds for good, then traveling like lightning isn’t the best way to get there. (After all, it took time to put on the weight.)
Instead climb aboard a slow, steady train. You’ll feel the bumps. You may have some extra stops on the way. You will still reach your destination and enjoy the foods along the way.
First, Figure Out Your Motivation to Set Weight Loss Goals
What's your motivation?
Answer the why, and make it a big why. Why do you want to lose or keep off your weight? If your motivation is to wear that size 8 dress or to fit into those good jeans from last year, then you may setting yourself up not to make the long journey, because you won’t have a strong enough motive to keep the weight off in the future.
On the other hand, if you motivation is to be healthy and feel good about yourself, you will likely make your new eating and exercise habits part of your new lifestyle. It’s lifestyle you are ultimately affecting here. By making this a major reason of your ultimate goal, you will have a stronger motive to achieve it and maintain it.
Set Weight Loss Goals that Fit into Small Jars and Take Short Moments to Reach
Now, as you have begun your journey, it’s time to think about goals. Often people reach for goals that are impossible to achieve, and set themselves up for failure. For example, dropping 35 pounds in two months or swearing not to eat a certain food. Then, when they don’t meet those goals, they easily feel defeated and are apt to give up.
Instead, shoot for goals that are realistic and short term. Then, repeat. I learned this from a friend of mine.
I suggested to her: aim to lose 1 or 2 pounds per week. She retorted in a way that I thought she was joking with me, when she said she was going to lose a half a pound per week. A year later she was 32 pounds less, which represents 23% ahead of her set goal. Though it was over a year mind you, nevertheless, she did an unthinkable task, by breaking it into baby steps. And she kept herself motivated by reaching those doable steps each week and by sometimes exceeding them.
Short term weekly goals. Realistic half pound goals. Amazing. She expected success all along, because she wasn’t over extending herself. A couple less sodas this week. An extra walk or two outside next week.
Success in Weight Loss Goals -- Keeping the Written Record
Keep records of your progress
Another key to her success, I believe, is this: She weighed herself on a consistent day, Saturday morning. This was was to keep herself from worrying about the midweek fluctuations and to never record herself right after a meal.
I think this contributed to her ultimate success. Her goals were measured using a consistent standard. This weekly result she would record in her notebook, along with the few things she did that week to accomplish her result.
To Summarize the Steps on How To Set Weight Loss Goals for Success
First, start with a high-ground motivation. Next, make yourself a simple attainable goal and place it within a doable time-frame. Finally, be consistent in your application of it by recording your results it in a notebook every week.
As the last word, to echo the first thoughts. Weight loss is going to take time, almost the same time it took to put it on. If you think in that way, then when you are about to set for yourself weight loss goals, with these tips in mind
, you will be better able to prepare for the journey ahead.Source: Free Articles from ArticlesFactory.com
Wednesday, 1 June 2016
Wednesday Video - What If You Stopped Eating?
Ramadan is about to start. This is the time when millions of Muslims throughout the world will be fasting from sunrise to sunset as part of following their faith.
Apart from Muslims other religions and cultures have practised fasting throughout history. Many people also fast for dietary or health reasons. In this short video we take a look at what happens to your body without food.
Apart from Muslims other religions and cultures have practised fasting throughout history. Many people also fast for dietary or health reasons. In this short video we take a look at what happens to your body without food.
Subscribe to:
Posts (Atom)