Monday Muscle - Muscle Building Nutrition - Stop Training Like a Pro! Here's The Right Strategy

Speaking of muscle building, most people rely more on advice and muscle building programs. But one thing they've forgotten is the muscle building nutrition. No matter how intense your workout is, you will never see development unless you pay attention to everything that you eat. Some people said training like a pro body builder will give you the muscle of the body builder. But why is it there are still millions of people searching for advice on how to build muscles? If training like a body builder will give you the figure that you desire, then why is it there are still people who are now spending long hours on the gym just to get the figures they desire?

Consider proper nutrition for your body

Muscle building is not about idolizing professionals. Yes, you can follow some of their advise but you should be warned because not all of them are true and effective. In the first place you should understand that most body builders were not trained naturally. Maybe some of them are using steroids to enhance their resistance. Besides, they're genetically gifted with strong bodies. People don't have the same body types. And to tell you the truth, training like a body builder will only make you suffer from muscle cramps.

So what are you going to do after you've read the information above? Of course, there's no other way to build muscles but to consider your nutrition. Until now, there are still mistakes people did when considering their diets. First and foremost, people are afraid of fats, isn't it? You can't deny that you also hate fats too. Fats are not poisons so you don't need to avoid it. Plus, would you know that there are good fats and bad fats? Good fats are the ones found of vegetable oil, nuts and olive oil. While on the other hand, bad fats are the ones found of fast food including burgers, steaks and fries.

Just like losing weight, you also need to plan your meals. But this time, you don't have to reduce the serving of your regular meal. Instead, you have to add or as much as possible consume the maximum serving an hour before the work out. For best results, it is better to divide your meals into 5-6 meals every day. This strategy is used simply to ensure that your body is getting the required nutrients.

Maybe you heard it many times. But it's true that protein is important for building muscles. Why? It's because protein is the one that provides amino acids to the body. On the other hand, amino acids are the ones that provide nitrogen which is therefore needed in muscle building process.

High protein foods:

Choose healthy high protein foods

• Eggs
• Nuts
• Lean meats
• Turkey
• Chicken
• Nuts and beans

Take note that muscle building nutrition plays a vital role in muscle building. But apart from that, you should also have a continuous workout. The proper nutrition and intense workout when combined can definitely bring good result though you should leave 2 days for your rest. Rest is important to regain the energy you have lost in the workout. But of course, don't forget to keep your body hydrated.


By Russ D. Edwards

Article Source: http://EzineArticles.com/expert/Russ_D._Edwards/416640

Fat Loss Friday - What to Eat to Lose Weight

Losing weight is a matter of choice. Today, many people are considered overweight. This is both in men and women. It is attributed to increased calorie intake and intake of foods which are rich in fats. The excess fat is stored in the adipose tissues and is not utilized. When you realize that you are overweight, the first thing to know is that, there are natural methods that can enable you lose weight easily. They are much safer than when synthetic medicine is administered. For instance, restricting yourself to some foods can help you achieve this goal. You therefore should not worry about what to eat to lose weight. Below are some of the foods you can consider.

Sweet potatoes

A sweet potato is considered one of the foods that burn fat fast. They have double benefit such that they are sources of energy and also, they contain fibers that help to prevent over-absorption of food and peristalsis. You can get these from your local market at a cheap price.

Green vegetables

Load up on vegetables

There are many people who like the green vegetables. These have several benefits in the body in line with losing of weight. Simply get to the market and purchase kales. If you are tired of them, you can as well order for another suitable type. Green vegetables are important sources of mineral salts and vitamins. On the other hand, minerals salts normally accelerate metabolic pathways while some vitamins act as co-enzymes. This therefore means that you need them for effective metabolism in the body. One of the greatest advantages of these is that, anyone can get them at any given time. Include these in your lunch and supper and wait for the good results.

Adequate water

For any person who wants to lose weight, he or she must be ready to drink a lot of water. There are some people who do not like to take adequate amounts of water and therefore, they end up becoming dehydrated. Without adequate water, the most important metabolic processes will be hindered from occurring. For instance, glycolysis, which is the breakdown of glucose into energy will not occur. Water in this process, provides a media through which the reactions occur.

Fruits

Most fruits are common to people from various parts of the world. For instance, the bananas, mangoes and lemons are all important. They contain fibers that are important in regulating food absorption and also help in maintaining a normal flow of food in the intestines. You do not have to eat a lot of them. Simply include one or two in your diet and you will be glad.

Fish

Fish has multiple advantages for your body

Some people may not concur with the fact that fish can help one lose weight. The food has multiple advantages in the body. For instance, it contains certain mineral salts that are important in body metabolism and therefore, this helps to speed up the breakdown of food into energy. Moreover, itr also contains omega fats that are important in tissue formation.

Parry joeperia is a fitness trainer. She provides online training on full body strength training. The effectiveness of strength training exercises depends on the proper use of machines and weight tools.





By Parry Joeperia

Read more: What to Eat to Lose Weight http://www.sooperarticles.com/health-fitness-articles/weight-loss-articles/what-eat-lose-weight-1508304.html#ixzz4G0AC7IcF
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Monday Muscle - Facts About How To Lose Fat And Build Muscle - 7 Effective Tips For Your Diet And Workout

How do you lose fat and gain muscle? It's a contradiction, actually because a lot of people think that in order to gain muscle mass, you have to gain some fat, too. This is not applicable for most people. Unrealistic expectations of building more muscles lead many muscle building enthusiasts to believe that they cannot gain muscles and lose fat at the same time.

Facts about gaining muscles state that mature adults normally gain 15 pounds of muscle at most every year.

Quality calories mean quality muscle

However, many people tend to gain only 5 pounds of muscle at the same time duration. This is equivalent to only 1.25 pounds of muscle gained every month while maintaining the same amount of body fat. To gain more muscles, you have to add more calories in your diet. Take in 100 more calories each day so that in one month, you have an additional 3125 calories per month.

What about losing fat? You can lose fat faster than gain muscle. That is, in order to lose fat, you have to reduce your calorie intake per day while increasing your calories output. For an average person to lose weight, he or she should take in 400 calories lesser per day than they normally do. That totals to a reduction of 12,000 calories intake per month. It results to 1 pound lost per week which again totals to 52 pounds lost in one year.

Considering this equation, you'll realize that the calories increase you need to gain muscle is relatively very small compared to the calories reduction that you need to lose fat. Now, how is it to lose fat and gain muscle at the same time? It basically means that you have to eat more and eat less altogether. To get this straight, you have to first get rid of a particular muscle gaining myth, and that is the myth that you need to eat more so that you'll gain more muscles.

To get a better scenario about this endeavor, take a look at what your body does to the calories that it consumes. Twenty-five percent of your energy intake goes to your brain while 50% of the calories your body consumes goes to the activities that keeps you alive, such as breathing, regulating body temperature, pumping blood and replenishing dead cells.

Most calories are needed simply to keep the body going

Another 20% of your body energy is allocated to your physical activities such as moving, walking and lifting. Surprisingly, only 5% of your energy is contributed to adding muscles. As you notice from this calculation, only a small amount of the calories you consume are distributed to exercise and building muscles.

Your body has 2 main requirements in order to keep you alive:

· Carbs or fat for energy that you burn

· Protein amino acids

If the food that you take in is scarce, your body comes to the rescue by way of its emergency back up system. If it deems that you are in dire emergency, your body activates this nuclear power plant that cannibalizes your muscles. You have to stop the activation of this nuclear reactor so that it doesn't eat up your muscles. Here's how you lose fat and gain muscle:

1. Take 1 gram of protein per pound of your body weight. That means eating 5 to 6 equal portions of protein consumed evenly throughout the day.

2. Eat just enough calories to stop sending signals to your body that you are starving. Be wary of consuming too much calories or else you'll gain fat. A good value for this plan is to eat 10% less of your energy consumption every day. In other words, 10% calorie reduction.

3. Eat proper nutrition, make every calorie count. Skip eating processed foods. Add lots of fresh vegetables to your diet

4. Make a 30% calorie reduction from fat. Eat good fats instead, such as from nuts, olives and avocadoes.

5. Add more whole grains to your meals as well as low G.I. carbs.

Consume good fats 

Skip consuming simple carbs from alcohol, sugar and white flour. Have a daily intake of omega 3's from salmon and flax, among other food sources.

6. Be consistent in doing hardcore exercises. Ask a fitness trainer to design an appropriate workout plan for you.

7. Do 30- 40 minutes of cardio daily. Cardio helps in your endeavor to lose fat and build muscle.


Article Source: http://EzineArticles.com/expert/Walter_H_Menuet/1833556

Fat Loss Friday - Foods That Can Help You Reduce Weight

You know how obesity has become a disease nowadays. The most disturbing feeling is that it has also spread to children below 12 years too. Hardly any child is thin and lean nowadays. Being obese can lead to high cholesterol, the rise in blood pressure, and problem in walking even raise chances of a heart attack too. Hence, to the most, we should eat food that is healthy and does not add extra layers of fat. These essential food items are

· Black Coffee:

Take your coffee black for fat burning power

We all love coffee with a little bit sugar and a cream flavour. Yes, it is tasty and has a lot of benefits too. But with sugars and cream, you are putting more calories in your body. If you are serious about reducing fat in your stomach, then you should drink black coffee twice a day. Its caffeine and necessary acids break down fat decomposed in our body and help in indigestion. Though it is tasteless, but it has lots of health benefits.

· Water-Melon:

Water Melon consists of 90% water and only 10% calories. It not only keeps you hydrated in summer but is also a rich source of amino acids that helps in burning fat in our body. The fruit is quite fulfilling keeping hunger pangs away for a long time. The fruit is best suited for lunch hours so that you don't feel hungry in evening hours and can avoid unhealthy snacks.

· Coconut Water:

Try coconut water instead of sugary beverages

Coconut Water has only 46 grams of calories. Taking this drink once or twice a week will definitely reduce weight in your body. If you are addicted to sugar beverages; then this drink can easily replace it. The Coconut water is not only sweet in taste, but also contains potassium, acids that can easily burn fat in your body.

· Apple:

There is no fruit like apple when it comes to health benefits. The fruit keeps your heart healthy, helps in teeth whitening, reduce chances of cancer and also helps you reduce weight too. It doesn't contain any fat and is fulfilling too. Hence, you should always include it in your diet if you are keen on weight loss.

· Leafy Green Vegetables:

Spinach, Mustard Green, Turnip Greens leafy vegetables are a rich source of fibre and low in calories. You should always include it in your diet plan if you are keen to lose weight. Apart from low calories, they also contain essential vitamins and minerals that can play a vital role in reducing your weight.

· Salmon Fish:

It is a high source of protein and omega 3 fatty acids that keep you thin and lean. The fish also has contains iodine in a sufficient manner that helps in maintaining thyroid level.

Above all these foods you have to do regular exercise and avoid high calories food such as pizza, burger and soft drinks to the most possible. They are the main reason for obesity nowadays. Hence, you should replace them with green vegetables, lots of healthy fruits, beverages and see results within 3 months.



Read more: Food That Can Help You Reduce Weight http://www.sooperarticles.com/health-fitness-articles/weight-loss-articles/food-can-help-you-reduce-weight-1511248.html#ixzz4G09QWvMy By Sumit Arora on July 30, 2016
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Monday Muscle - How To Mix The Best Ingredients For The Ultimate Muscle Building Shake

When people think of muscle building, they usually imagine barbells, dumbbells, and workouts but give little thought to the role nutrition plays in muscle building. This has led many an aspiring muscle building enthusiast to give up in frustration when he or she sees little or no result after months of hard work at the gym.

In contrast, professional body builders know the value of proper nutrition and almost as a whole pay as much attention to what they consume as they do to their workouts.

Supplements can help 

They not only eat a well-balanced diet but also augment it with protein-rich shakes and powders that their aching muscles need after workouts. If you want to develop strong and well-developed muscles, you should the same. All types of ready-made preparations are available at places like wholefoods but you will not get a fraction of what you can get if you prepare muscle shakes yourself. Fortunately, it is quite easy if you know what ingredients you need as we show you below.

· Whey Protein Powder - 

The undisputed king among protein sources, whey protein is loaded with protein. No serious muscle building fan should be without it. Period!

· Greek Yogurt - 

Also high in protein but low in sugar, this is a nice addition to a shake that will enhance the overall taste of the shake.

· Frozen berries - 

Known for their high antioxidant content, berries also blend beautifully in a shake and give it a thicker milk-shake like texture.

· Ground flaxseeds - 

High in healthy omega fats, they provide an easy and fast way of consuming the healthy fats your body needs and craves.

· Dried coconut - 

Coconuts make a healthy addition

Known for its tasty flavor and energy enhancing qualities, this is another source of healthy fats you don't want to be without.

· Natural nut butter - 

Nothing beats nut butter as a source of healthy fat and as an easy way to give your shake a creamy tasty flavor. Make sure you choose almond or peanut butter variety.

· Cottage Cheese - 

This is another fine ingredient that can serve as an alternative to or as a substitute for Greek Yogurt.

· Dry Ground Up Oats - 

A great source of energy releasing carbohydrates, they lower cholesterol level among other health benefits. Best of all, you will not notice any difference in the taste.

· Bananas - 

Are such a rich source of potassium that they should always be included in all shakes. They also improve the taste significantly and keep your muscles healthy.

· Xanthan gum - 

A tiny amount of this is all you need to turn the mix into a very thick muscle building milk shake. It is an essential component to any shake.

· Milk - 

Finally, milk will supply your muscles with calcium and protein while also helping to make the shake thinner.

The above ingredients are all you need to prepare a muscle shake high in protein and other essential nutrients that your muscles and body desperately need. If you regularly consume a shake using the above set of ingredients while also maintaining a regular workout routine you will soon wake up one fine morning to stare at yourself in the mirror wondering if that impressive physique with lean and well-defined muscles is really you. It is really within your reach if you regularly exercise and nourish yourself with foods high in proteins and other essential nutrients.

Optimize your performance in life. Choose your nutrition wisely to give you energy and mental clarity.



Article Source: http://EzineArticles.com/expert/Walter_H_Menuet/1833556

Wednesday Video - Top 10 Unhealthy Health Foods

Do you scan the list of ingredients when out food shopping? Do you automatically go for the healthy options? After all if it's "healthy" it has to be good for you, right? 

Well, that may not always be the case. Here are a few food options you might want to avoid when you’re trying to lose a few pounds

Wednesday Video - Are Abs Made In The Kitchen?

Muscle Myth #4

You would love to have a shredded six pack or washboard abs but wondering where to start?

In this video We address one of the most popular adages in the fitness world. Are abs really made in the kitchen?

Fat Loss Friday - Healthy Dinner Recipes For A Healthier You

We all are aware that we are supposed to eat healthy, what makes healthy family dinner recipes more than just a benefit. Each and every one of us wishes the best for our families. If this is so, why don’t we eat healthy as we are required to? Let us take a look at the reason as to why we always find ourselves selecting unhealthy choices and also provide some few insights on healthy dinner recipes.

No Time to Prepare and Consume Healthy Dinner

In these modern times, people are always on the move - running errands, working, participating in extracurricular activities or even driving our children tom school.

Groceries are slowly turning into food stores. With its apt and detailed options to select from, we sometimes feel tired to go and shop for groceries.

Since most of us have a few minutes to grasp a healthy dinner, we opt for fast foods which are readily available, though, we understand that they are unhealthier. More people are getting fatter and unhealthier in U.S and what we need in order to combat this pandemic is to unveil dinner recipes that can be prepared within a short time.

Fast and Healthy Dinner Choices

The market has many healthy family dinner recipes cookbooks with exactly what we need; quick and healthy dinner recipes. However, if you feel that you absolutely lack time to prepare a healthy meal, just visit a grocery store. Many supermarkets have a region where you can purchase roasted chicken and deli meats like sliced turkey. These two options are constituents of a healthy meal. Get yourself a bag of apples, a gallon of milk and a loaf of whole grain bread rather than consuming greasy fries with a quarter pound hamburger.

Healthy Dinner Saves You Money

If you have decided that fast food is not your thing, why don’t you sit down in a restaurant? With only $12 a meal, you can get enough to satisfy you for hours. With dishes such as potatoes, steak pastas and the mouth watering desserts. When you take a look at this wonderful menu, you can’t even remember the amount of sugar, fat and cholesterol you are adding to your body.

Compare the cost of this restaurant food and the one you make at home. It does not cost you $12 to prepare a meal; it is actually cost about $5 per meal. Add the time you drive to the restaurant. It is better to prepare an inexpensive healthier dinner at home than going for unhealthier foods outside your house.

How to Select a Healthy Dinner Recipe

-Utilize recipes that have low fat-content like veggies, lean meat, fruits, skim milk and whole grains.

- Pick the freshest ingredients

- If possible source those organically grown foods as they are the best for your body

The ultimate objective is to get the best ingredients that can help you make a healthy meal for your family.

Article Source: Vikram Kumar http://www.eArticlesOnline.com

Wednesday Video - Body On A Budget

Good nutrition is an absolute must. Duh. However eating good is expensive right? Well it doesn't have to be as long as you make the right choices.

In this video, Lee Hayward explains how to go about shopping for good, nutritious food - on a budget

(note - although aimed at body-builders the same principles apply if you are trying to get lean)

How to go about a low carb plan

Begin With a Low Carb Diet Plan

Once you are fully convinced that you need to shed off some weight and you have decided that low carb diet plan is the way to follow, you have passed the most difficult part. The remaining aspect is just to get started. Let us see what you are supposed to do for the first days of the low carb diet plan.

The first day should be characterized by making some concrete decisions. These decisions include first deciding to shed weight and then deciding that low carb diet plan is the means for shedding this weight. The next decision will be to select the diet plan that you will follow amongst the three popular plans. These are; Glycemic Index low carb diet plan, South Beach low carb diet plan, and the Artkins low carb diet plan.

Regardless of the plan you select, the ultimate goal in taking in the carbs is to lay off additional weight and excess fat from your body. Thus, on day one, make decision on the diet plan to follow and cognize yourself with the working of the particular plan you have selected.

Day two will be specifically for making preparations and planning. The first activity on this day is to sweep clean the cabinet, fridge, pantry and freezer. Discard or give out foods with excess sugar content as they are exempted in your low carb diet plan.

Certain foods will not be permitted in the diet plan to guarantee its success. However, the foods will be allowed after a few weeks in the plan. The next thing is to list and buy the things you will be consuming roughly for the next one week. In the list you may have meals, liquids and snacks, but you should ascertain that they are allowed in the plan.

Day three will signify the start of the new diet plan as you will start consuming the plan’s specified foods. You should try to make sure that you start the diet plan early in the morning. This will help you see that you are committed to the plan rather than feeling like it is an impulsive decision. To commit to the plan, ensure that you have cooked food as lack of it may cause you to compromise and jeopardize you weight loss efforts.

The following days in the plan may be seem endless and might not be the best. Constant starch and sugar cravings, headaches, sluggish feelings and mild dizziness will be the order of the day. The symptoms may be the result of your body trying to clean excess starch and sugar reserves that had piled in your body. The prevalent experiences may also be a result of withdrawal of the normal sugar that your body had been getting. It is advisable to take in pre-cooked foods at the early days of low carb diet plan as they are readily available when you are feeling like quitting especially when your body starts feeling unwell.

Article Source: Vikram Kumar http://www.eArticlesOnline.com

10 perfect muscle building foods for men and women (1 - 5)

You really should give yourself a hand: You wake up before most of your city to put in time at the gym, pumping out reps and churning out miles.

You eat well, keep those cheat meals to a minimum and carry a water bottle everywhere. You're not in it for rapid weight loss, but that doesn't mean you don't have athletic—and aesthetic—goals. Don't you deserve foods just as dedicated to working hard for your body as your lifting schedule? Yeah, we thought so. Fuel your workouts—and recovery—with these muscle-building foods that pack in the protein without sacrificing flavor

1) Omega-3 Eggs

Eggs have been vilified for years as the poster child for artery clogging foods; but further research into the role of dietary cholesterol and heart disease shows that for most people the two are not linked. Eggs have since returned to the spotlight as a health food; but they are also a serious muscle building food. The cholesterol found in the yolk of eggs serves at the scaffolding for steroid hormones and the ½ a gram of leucine per egg is like throwing gasoline on your muscle building fire

2) Nuts

Nuts are a must for any hardgainer struggling to put on weight. One ounce of cashew or almonds contains 150-170 high quality calories. Nuts are the perfect blend of protein, fats, and fiber allowing you to get the extra calories you need without having them pad your waistline. Nuts are also extremely portable, making them one of the best healthy snacks to munch on during the day if you need to increase your calorie intake.

3) Protein Shake

A protein and carbohydrate recovery shake should be the cornerstone of your muscle building program. Drinking a shake consisting of protein and carbohydrates before your workout sets the stage for optimal muscle growth and nutrient usage. Research from several universities shows that this power nutrition combination puts the breaks on excess muscle breakdown, jacks up protein synthesis, rapidly refills muscle energy stores, increases blood flow to your muscles, up regulates creatine transport, and improves your body’s ability to process and use carbohydrates for hours following your workout. For quick and easy options, try one of these Grab-and-Go Protein Shakes.

4) Full-Fat Cottage Cheese With Live Cultures

Cottage cheese’s muscle building powers comes from two different components. Cottage cheese contains a high proportion of casein, the slow digesting dairy protein. When you eat casein you blood amino acid levels rise slowly and stay elevated for longer than if you would have eaten whey (the other dairy protein). Cottage cheese also contains live cultures which are good bacteria what will help you breakdown and absorb all the nutrients you need to get bigger and stronger.

5) Chickpeas

Chickpeas should be your anytime carb source of choice. If you are having trouble getting big and staying lean, replace some of the rice and grain in your diet with chickpeas. This versatile bean contains 45 grams of slow acting carbs per cup along with 12 grams of fiber. If you don't like them whole, try picking up some hummus; it's one of the 8 Superfoods You Should Eat Every Day.

Courtesy of Men's Fitness

Healthy Eating and Recipes For Weight loss

Losing weight effectively is a combination of the following things:

* food selection
* food preparation
* exercise

These three points need to be addressed if you want your weight loss campaign to be successful. If you do not address these three things you may find yourself on a cycle that does not give you the results that you are seeking.

Let's take a look at the importance of each one individually.

1. Food selection:

Food selection and the type of fuel you put into your body is critical to your success. When choosing food to fuel your body and aid weight loss choose natural foods. Eat foods that are as close to their natural state as possible. Stay away from foods that have been processed and refined. Cut sugar out completely as it turns to fat on your body particularly around your waist. Do not drink carbonated drinks or alcohol. Water should be your preferred drink and you can add lemon or lime to give it flavour.

2. Food Preparation: 

Often people choose the right foods and are doing the exercise required yet the weight refuses to budge. The simple reason for this is because they are preparing their food the wrong way. When cooking and preparing meat you must look at healthier alternatives to frying. The preferred methods for healthy cooking for a lean, healthy body are: steaming, blanching, grilling and baking- cooking in these ways helps to retain most of the nutrients and flavour without adding any fat.

3. Exercise: 

Exercise is essential to not only lose weight but to tone your body. Be creative with your exercise routine but aim to do something everyday. Include cardio workouts, as well as weight and strength training to accelerate your weight loss. Pilates and yoga is a fantastic way to strengthen your core muscles and helps to create long lean muscles.

Following the above three rules combined with your specific goals for weight loss will ensure your success.

Article Source: http://EzineArticles.com/?expert=Abby_Burgin