.

WEC it is then!.....

2011-06-02T13:09:00.000-07:00

Just sat here chillin watching WEC Torres v Mizugaki... these guys are my height and are welterweights!!! mmmm, me versus Rampage, or I could drop 3 st and fight Shawn Sherk!!! Either way, I'd get spanked!!

Tattoo or not Tatoo???

2011-06-02T12:58:00.000-07:00

Well I'm thinking.... number 2 all over?? Then a chest and half sleeve tattoo??? Like this - what do you think??

A Mediterranean Diet - How to Lose Weight Safely

2011-06-02T10:39:00.000-07:00

If you are looking for a way to lose fifteen pounds in two weeks, a high protein diet, a low carb diet, a fruit diet, a no fat diet, a blood type diet, a juice fast, a diet named after a place in Miami, a grapefruit diet, a cactus diet, a coffee and cigarette diet, a diet that includes sweets, a diet based on your body type, a diet based on an ancient religion or a diet based on your hair color, then this article is NOT for you. Fad and crash diets, such as the ones described above are not only unhealthy but they also cause rebound weight gain. Also most diets, even though diet gurus write them, cause an initial weight loss but the ultimate result is that you gain all of the weight back the minute you go off the plan. If you don't gain it back within a couple of diets, you are likely to gain it all back plus a bit more within a year. Crash diets dehydrate you, low calorie diets put your body into starvation mode so you plateau so you can't lose one more pound and high protein diets stress your kidneys and clog your arteries. So how does one lose weight? There is only one answer to this question. You need to expend more calories than you are taking in. Restricting certain foods, eating so-called fat burning foods, or dehydrating yourself with special pills or teas does not do it. It is simple math. The only way is to eat a little less and exercise a little more. Here is the equation below: Eating Less + Exercising More = Weight Loss. This is not a magical formula, it is just logic. It is also not a fast way to lose weight. As I have mentioned before, this is not an article about how to lose ten pounds in three days or 30 pounds in a month. It is about safe, healthy weight loss. In order to lose weight safely and without putting yourself at risk for such health hazards as dehydration, kidney failure, malnutrition, exhaustion, nervous dysfunction, tooth loss, dull hair, wrinkles, cellulite, sudden heart failure or stroke and lose the weight so that it stays off, you should lose no more than approximately two pounds a week! Although that might not sound like a large amount of weight to lose it actually is! If you lose 2 pounds a week that means you can achieve a weight loss of ten pounds a month! If you only have twenty pounds to lose then your weight loss is not only quite rapid, but you have the extra guarantee that it will stay off because you have followed a sensible exercise plan that did not involve starving, exhausting or depriving yourself. If you are willing to drop your impatience and desire for immediate gratification and stick to an exercise plan and healthy eating habits, then a Mediterranean Diet is for you. Remember being slim is only good if you are able to enjoy it! Do You Need to Lose Weight? Fascination with Fat If you want to lose weight, you first need to assess whether you need to actually lose weight or are simply a fashion victim. Unfortunately this society is fascinated with fat - who has it and who doesn't. As we are persuaded by so many images in the media that persuade us to believe that you can never be too thin, many of us are bad judges of our actual body weight. If you are under the age of eighteen and reading this book, the first thing you need to do is consult with your parent about your plans to lose weight. Have her make an appointment with a physician so that he can indicate to you whether or not you are a candidate for weight loss. If you are an adult, it is possible that you may not be overweight and are just trying to be, as Bridget Jones put it in Bridget Jones Diary "a stick insect with eyelashes." It is also very possible that you know you need to lose weight but have no idea where to start. If you are obese and you know it, then you have to check with a physician first to see how your health is before you embark on any exercise program or plan. The same is also true if you have any kind of medical condition but especially a thyroid condition or heart condition. Some physicians may not recommend a weight loss program for those who are over 40 as due to genetics and hormonal changes some people naturally just round out or gain weight in a way that simply cannot be changed. If your doctor tells you your spreading hips are due to menopause or genetics, believe him! It is not clever to fool with Mother Nature. Author Ray Darken - Ray has supplied a quick down-loadable users recipe and diet plan in the form of a guide on the Mediterranean diet for easy access. If you would like more information, this next site is dedicated to the Mediterranean diet and includes tips, articles, the guide mentioned above and other related guides. Article Source: http://EzineArticles.com/37845

MYTHS OF CARDIO TRAINING

2011-06-01T13:50:00.000-07:00

Don't Be Fooled By Cardiovascular Misconceptions Many people fall victim to the myths and misconceptions that revolve around cardio training. Countless wasted hours of exercise have been needlessly spent because people did not understand the facts, and beginners quickly became frustrated and gave up. Cardio training does not have to be confusing, as long as the facts are made crystal clear. Do not waste another moment exercising incorrectly, when the truth about cardio fitness is readily available. Targeted Cardio Training Focused cardio training efforts have been believed to burn fat in the target area. Sit-ups are supposed to remove stomach fat, while leg lifts are rumored to reduce cellulite on the thighs. This myth relies on the assumption that fat cells can turn into muscle, which does not happen. Cardio training eliminates fat, and strength training builds muscle. Cardio exercise affects the entire body. As the body's heart rate increases, the body depletes the existing energy found in the bloodstream, and uses energy reserves in the fat cells for additional fuel. The body draws on all of the fat cells evenly, and does not consider what area of the body is being exercised. While targeting specific areas of the body will build muscle, cardio training will not exclusively burn fat from a specific area. Cardio Training - Low Intensity Over Time Known best as "no pain, no gain," cardio exercise does not take endless hours, seven days a week, to get results. High intensity intervals can be interspersed throughout a cardio exercise routine to burn fat quickly in a short amount of time. When exercising at a steady rate, increase the intensity of the workout for about 30 seconds at a time to make the body work harder and burn more calories. Metabolism greatly increases after interval cardio training, which burns additional calories throughout the day. Even after the exercise is over, the body still benefits. Uncontrollable Muscle Buildup While many people want better muscles, they often fear that their muscles will grow so large that they appear to be a seasoned body builder. Normal cardio training exercises will not cause immediate increases of muscle mass. An intense strength and cardio training routine combined with specific dietary requirements is required for chiseled muscles, and takes years of constant maintenance. Cardio exercise complements strength training, increasing endurance, stamina, and physical fitness. It also targets fat cells throughout the body, increasing the apparent definition and tone of muscles. However, most people will have no reason to fear large muscles from a combined strength and cardio training routine. Get The Facts About Cardio Training Cardio exercise myths have caused many beginners to stumble on their path to health and fitness. Misconceptions about exercise can cause disappointment and fear, setting novice exercisers up to fail before they begin. Remove the hurdles to weight loss success with the truth about cardio fitness, for better health and fitness. Christine O'Kelly is a writer for Smooth Fitness, providing smooth treadmills and other home exercise equipment for exercisers at all fitness levels. Article Source: http://EzineArticles.com/2073328

Next Week - First Class in over 10 Years!!!

2011-05-14T14:59:00.000-07:00

Monday I go back to where it all began when I was 6 years old..... first Full Contact Karate Session in some time!!! Red's Gym 2 St. John Lane Bedminster Bristol Monday 7pm - 9pm Wednesday 7:30pm - 9pm Thursday 6:30pm - 8pm (Adults & Children) Instructor: Red Walcott Better start stretching!!!

THE 2 POUNDS PER WEEK RULE & HOW TO BURN FAT FASTER!

2009-12-05T03:16:00.000-08:00

Why do you always hear that 2 pounds per week is the maximum amount of fat you should safely lose? If you train really hard while watching calories closely shouldn’t you be able to lose more fat without losing muscle or damaging your health? What if you want to lose fat faster? How do you explain the fast weight losses on The Biggest Loser? These are all good questions that I’ve been asked many times. With the diet marketplace being flooded every day with rapid weight loss claims, these questions desperately need and deserve some honest answers. Want to know where that 2 pounds per week rule comes from and what it really takes to burn more than 2 pounds of fat per week? Read on. Why Only 2 Pounds Per Week? The truth is, two pounds is not the maximum amount you can safely lose in a week. That’s only a general recommendation and a good benchmark for setting weekly goals. It’s also sensible and realistic because it’s based on average or typical results. The actual amount of fat you can lose depends on many factors. For example, weight losses tend to be relative to body size. The more body fat you carry, the more likely you’ll be able to safely lose more than two pounds per week. Therefore, we could individualize our weekly guideline a bit by recommending a goal of 1-2 lbs of fat loss per week or up to 1% of your total weight. If you weighed 300 lbs, that would be 3 lbs per week. Body Weight Vs Body Composition Weight loss is somewhat meaningless unless you also talk about body composition; the fat to muscle ratio, as well as water weight. Ask any wrestler about fast weight loss and he’ll tell you things like, “I cut 10 lbs overnight to make a weight class. It was easy - I just sweated it off.” You’ve also probably seen people that went on some extreme induction program or a lemon juice and water fast for the first week and dropped an enormous amount of weight. But once again, you can bet that a lot of that weight was water and lean tissue and in both cases, you can bet that those people put the weight right back on. The main potential advantage of any type of induction period for rapid weight loss in the first week is that a large drop on the scale is a motivational boost for many people (even if it is mostly water weight). Why do you hear so many diet and fitness professionals insist on 2 lbs a week max? Where does that number come from? Well, aside from the fact that it’s a recommendation in government health guidelines and in position statements of most nutrition and exercise organizations, it’s just math. The math is based on what’s practical given the number of calories an average person burns in a day and how much food someone can reasonably cut in a day. How Do You Lose More Than 2 Pounds Per Week? Can you lose more than 2 lbs of pure fat in a week? Yes, although it’s easier in the beginning. It gets harder as your diet progresses. How do you do it? My rule is, extraordinary results require extraordinary efforts. An extraordinary effort means a particularly strict diet, as well as burning more calories through training because you can only cut your calories so far from food before you’re starving and suffering from severe hunger. Simply put, you need a bigger calorie deficit. If you have a 2500 calorie daily maintenance level, and you want to drop 3 lbs of fat per week withe diet alone, you’d need a huge daily deficit of 1500 calories, which would equate to eating 1000 calories per day. You would lose weight rapidly for as long as you could maintain that deficit (although it would slow down over time). Most people aren’t going to last long on so little food and they often end with a period of binge eating. It’s not practical (or fun) to cut calories so much and in some cases it could be unhealthy. The other alternative is to train for hours and hours a day, literally. People ask me all the time, “Tom, how is it possible for the Biggest Loser contestants to lose so much weight? Well first of all they’re not measuring body fat, only body weight. Then you have the high starting body weights and the large water weight loss in the beginning. After that, just do the math – they’re training hours a day so they’re creating a huge calorie deficit. But without that team of trainers, dieticians, teammates, a national audience and all that prize money, do you think they’d be motivated and accountable enough to do anywhere near that amount and intensity of exercise in the real world? Would it even be possible if they had a job and family? Not likely, is it? It’s not practical to do that much exercise, and it’s not practical to cut your calories below a 1000 a day and remain compliant. If you manage to achieve the latter, it’s very difficult not to rebound and regain the weight afterwards for a variety of physiological and psychological reasons. For Fast Fat Loss: Less Food Or Harder Training? Trainers are becoming more inventive these days in coming up with high intensity workouts that burn a large amount of calories and really give the metabolism a boost. This can help speed up the fat loss within a given amount of time. But as you begin to utilize higher intensity workouts, you have to start being on guard for overtraining or overuse injuries.That’s why strict nutrition with an aggressive calorie deficit is going to have to be a major part of any fast fat loss strategy. Unfortunately, very low calorie dieting has its own risks in the way of lean tissue loss, slower metabolism, extreme hunger, and greater chance of weight re-gain. My approach to long term weight control is to lose weight slowly and patiently and follow a nutrition plan that is well balanced between lean protein, healthy fats and natural carbs and doesn’t demonize any entire food group. To lose fat, you simply create a caloric deficit by burning more and eating less (keeping the nutrient density of those calories as high as possible, of course). But to achieve the extraordinary goals such as photo-shoot-ready, super-low body fat or simply faster than average fat loss, while minimizing the risks, I often turn to a stricter cyclical low carb diet for brief “peaking” programs. I explain this method in chapter 12 of my e-book Burn The Fat, Feed The Muscle (it’s my “phase III” or “competition” diet). The cyclical aspect of the diet means that after three to six days of an aggressive calorie deficit and strict diet, you take a high calorie / high carb day to re-feed the body and re-stimulate the metabolism. Essentially, this helps reduce the starvation signals your body is receiving. It’s also a psychological break from the deprivation which helps improve compliance and prevent relapse. The higher protein intake can help prevent lean tissue loss and curb the hunger. A high protein diet also helps by ramping up dietary thermogenesis. A high intake of greens, fibrous vegetables and low calorie fruits can help tip the energy balance equation in your favor as fibrous veggies are very low in calorie density and some of the calories in the fiber are not metabolizable. Healthy fats are added in adequate quantities, while the calorie-dense simple sugars and starchy carbs are kept to a minimum except on refeed days and after (or around) intense workouts. There’s No Magic, Just Math In my experience, a high protein, reduced carb approach in conjunction with weights and cardio can help maximize fat loss – both in terms of increasing speed of fat loss and particularly for getting rid of the last of the stubborn fat. It helps with appetite control too. But always bear in mind that the faster fat loss occurs primarily as a result of the larger calorie deficit (which is easily achieved with sugars and starches minimized), not some type of “low carb magic.” If your diet were high in natural carbs but you were able to diligently maintain the same large calorie deficit, the results would be similar. I’m seeing more and more advertisements that not only promise rapid weight loss, but go so far as saying that you’re doing it wrong if you’re losing “only” two pounds per week. “Why settle” for slow weight loss, they insist. Well, it’s certainly possible to lose more than two pounds per week, but it’s critically important to understand that there’s a world of difference between rapid weight loss and permanent fat loss. It’s also vital to know that there’s no magic in faster fat loss, just math. All the new-fangled dietary manipulations and high intensity training programs that really do help increase the speed of fat loss all come full circle to the calorie balance equation in the end, even if they claim their method works for other reasons and they don’t mention calories burned or consumed at all. Beware of The Quick Fix Faster fat loss IS possible. My question is, are you willing to tolerate the hunger, low calories and high intensity exercise for that kind of deficit? Do you have the work ethic? Do you have the supreme level of dietary restraint necessary to stop yourself from bingeing and putting the weight right back on when that aggressive diet is over? Or would you rather do it in a more moderate way where you’re not killing yourself, but instead are making slow and steady lifestyle changes and taking off 1-2 lbs of pure fat per week, while keeping all your hard-earned muscle? Remember, 1-2 pounds per week is 50-100 pounds in a year. Is that really so slow or is that an astounding transformation? You don’t gain 50-100 pounds over night, so why should anyone expect to take it off overnight? Personally, I think short-term thinking and the pursuit of quick fixes are the worst diseases of our generation. If you want to be one of those “results not typical” fat loss transformations, it can be done and it may be a perfectly appropriate short-term goal for the savvy and sophisticated fitness enthusiast. It’s your call. But when you set your goals, it might be wise to remember that old fable of the tortoise and the hare, and buyer beware if you go shopping for a fast weight loss program in today’s shady marketplace. Train hard and expect success.

SHOULD YOU USE A PERSONAL TRAINER??

2009-12-05T01:43:00.000-08:00

Who is a personal fitness trainer? A personal fitness trainer is an individual employed to provide guidance, instruction and motivation in how to keep fit by safely following exercise routines and changing some lifestyle habits. A personal fitness trainer is a professional who knows about nutrition, the human body so as to design and implement effective exercise programs and give nutritional advice to his or her clients. Why use a personal trainer? Some of us are unable to motivate ourselves to be consistent in exercising, and need someone to motivate us to keep going. For exercise to be really beneficial whatever your aim, to keep fit, lose weight or to improve your overall health, demands consistency. So you need a personal fitness trainer to provide motivation and encouragement. For beginners, a personal fitness trainer will provide the knowledge you need to workout safely and effectively. For the seasoned veteran, a personal trainer will help you when you reach a plateau; this is where motivation can play a major role. A personal trainer will help you develop a new fitness plan so that you begin to see more results. A personal fitness trainer can help you reach your goals by helping you to do the type of workouts necessary to achieve them. They do this by designing an individualized training and nutrition plan for you. This will ensure that you get the best out of your workout. Many exercises can be dangerous if done improperly resulting in injuries to muscles, joints and even broken bones. A personal fitness trainer will help you avoid these pitfalls by showing you how to train safely. If you would like to go to the gym but cannot do so for any number of reasons, employing a personal fitness trainer is the way to go. They will come to you when it is convenient and also, because you will be paying for their services you will be less likely to skip a session like you would at the gym. How to select a Personal Fitness Trainer Because a personal fitness trainer will be guiding you in how to eat properly and exercise, you should follow certain criteria before deciding on the person you wish to employ. Some of these guidelines are: Ensure that the person is qualified to be a personal fitness trainer. Do they have certification as a fitness trainer? Do they have experience as a personal fitness trainer? Can you get recommendations from their other clients? They should be certified first aid technicians Many different types of individuals can use a personal fitness trainer. Professional athletes frequently employ personal trainers to help them prepare for specific events such as a boxing match or a tennis game. Someone needing to lose weight properly may use the services of a personal fitness trainer to get the maximum benefit in the least amount of time. A personal fitness trainer in today’s world tends to have numerous certifications and a wide knowledge base in the following areas: nutrition, human biology/physiology, and first aid. The trainer should be able to get you to the point you wish to achieve with your fitness training. If you are to work well with a personal fitness trainer, there must be mutual respect and you have to be comfortable with the person. Read more about personal fitness trainer by 24 Hr Fitness

CAN'T GET TO A GYM? BUILD MUSCLE AT HOME.

2009-12-05T01:34:00.001-08:00

Here's the questions... “Do I have to join a gym in order to build a strong, muscular body?” The answer, my friends, is no. With the right equipment and planning you can follow an equally effective bodybuilding program from the comfort of your home without ever having to set foot in a gym. In fact, my first 2 years of bodybuilding were spent working out with basic equipment in my garage, and I saw incredible results doing this. Maybe you can't afford a gym membership due to your financial situation. Maybe you lead a busy lifestyle and would prefer to save time by training at home. Maybe you're simply too embarrassed or uncomfortable to train in a regular gym setting at the moment. Whatever your reason, don't worry! I currently workout at a gym with my training partner but have to say that my years spent lifting at home were fantastic. I didn't have to worry about the travel time to and from the gym. I could simply slip downstairs whenever I felt like it and all of my equipment was there waiting for me. I could listen to whatever music I wanted to, as loud as I wanted to without having to worry about those around me. I could grunt, yelp and scream through my sets if I was in the mood without disturbing anyone (hey, squatting to failure isn't easy okay?) or train shirtless if I felt like it. When the workout was over, I could sprawl out on the floor in exhaustion and know that my post workout shakes were just a few steps away, and that I wouldn't have to hobble to my car and spend anymore time driving home. It was great. The only real disadvantage is that your exercise selection will decrease because you won't have access to certain pieces of machinery such as a leg press or calf machine. You can purchase certain machines if you have the money to spend and plan on training at home over the long term, but for the majority of people this simply won't be possible. The good news is that planning out a proper bodybuilding routine does not require the use of any fancy equipment, and all of the machine exercises that you would regularly perform can be swapped for freeweight substitutions. Here is the basic equipment that your home gym should contain: 1) An adjustable barbell with freeweight plates – A cast iron set is probably a good idea, and you must also make sure that you purchase enough weight so that you can continually progress from week to week. 2) Adjustable dumbbells – This is much more efficient and cost-effective than purchasing an entire set of dumbbells. You should be able to buy the barbell and dumbbells together in a single set. 3) A bench with incline adjustments – A good sturdy bench is a must-have for performing bench presses and other seated movements. If possible you should purchase a bench that can be set on an incline and that also contains safety catches if you plan on training alone. 4) A chin-up bar – These can usually be purchased for 15-20 dollars and can be placed inside of a door frame. 5) A squat rack – This is usually the trickiest piece of equipment to purchase, as a full squat rack can be pricey. Squats are an irreplaceable movement and should always be a part of your workout routine, especially if you don't have a leg press machine handy. If you can't afford a squat rack then you'll have to be creative. The bottom line is that you must have some sort of apparatus that will allow you to safely unrack a loaded bar and drop the bar onto a safety catch (or the floor) if your strength gives out during the lift. Don't ever squat without a safe place to drop the bar! Most full squat racks will also provide a chin-up bar on top, so you can kill 2 birds with one stone if you decide to purchase one. So there you have it; the 5 pieces of basic equipment that are needed to set up a home gym. As long as you have these basic tools in your arsenal you can perform an equally effective workout without ever having to join a traditional gym. If you're all set to go and need a highly effective, step-by-step workout routine to follow, visit www.MuscleGainTruth.com. I can teach you exactly which exercises to perform and the ideal number of workout days, sets and reps you should use to get maximum results from your efforts. I can even customize a specific workout plan for you based on the equipment that is available in your home gym. Article by Sean Nalewanyj Author of Muscle Gain Truth Read more about home muscle by 24 Hr Fitness

TOP TEN FAT BURNING FOODS...

2009-12-04T13:27:00.000-08:00

I believe that a lot of our attention needs to shift away from pointless debates (for example, low carb vs. high carb is getting really old… so like… get over it everyone, its a calorie deficit that makes you lose weight, not the amount of carbs). Instead, our focus should shift towards these questions: Here’s one good * How can we build an eating program that we can enjoy while still getting us leaner and healthier? * How can we build an eating program that helps us control calories? * How can we build an eating program that improves compliance? answer: Eat a wide variety of high nutrient density, low calorie density foods that you enjoy which still fit within healthy, fat-burning, muscle-building guidelines! Here are the lists of foods I choose to achieve these three outcomes. This eating plan is not difficult to stick with at all, by the way. I enjoy eating like this and it feels almost weird not to eat like this after doing it for so long. Remember, habits work in both directions, and as motivational speaker Jim Rohn has said, “Bad habits are easy to form and hard to live with and good habits are hard to form but easy to live with.” These are listed in the order I frequently consume them. So for example, if oatmeal is on the top of the list, it means that is the food I am most likely to eat every single day. My 10 Top Natural Starchy Carb and Whole Grains The Top Carb and Whole Grain Fat Burning Foods Oatmeal (old fashioned) Yams Brown rice (a favourite is basmati, a long grain aromatic rice) Sweet potatoes (almost same as yams) Multi grain hot cereal (mix or barley, oats, rye. titricale and a few others) White potatoes 100% whole wheat bread 100% whole wheat pasta Beans (great for healthy chili recipes) Cream of rice hot cereal My Top 10 Top Fat-Burning Vegetables The Top Fat Burning Vegetables Broccoli Asparagus Spinach Salad greens Tomatoes Peppers (green, red or yellow) Onions Mushrooms Cucumbers Zucchini My Top 10 Lean Proteins The Top Fat Burning Lean Proteins Egg whites (whole eggs in limited quantities) Whey or Casein protein (protein powder supplements) Chicken Breast Salmon (wild Alaskan) Turkey Breast Top round steak (grass fed beef) Flank Steak (grass fed beef) Lean Ground Turkey Bison/Buffalo Trout My Top 10 Fat Burning Fruits The Top Fat Burning Fruits Grapefruit Apples Blueberries Canteloupe Oranges Bananas Peaches Grapes Strawberries Pineapple Note: I DO include healthy fats as well, such as walnuts, almonds, extra virgin olive oil, flaxseeds, flaxseed oil (supplement - not to cook with), avocado and a few others. Also, I do eat dairy products and have nothing against them, nor am I lactose intolerant. I simply don’t eat as much dairy as the rest of the stuff on my lists. When I eat dairy, its usually skim milk, low or non fat cottage cheese, low or non fat yogurt and low or non fat cheese (great for omelettes). Don't be to hard on yourself when burning body fat Last but not least, I usually follow a compliance rate of about 95%, which means I take two or three meals per week of whatever I want (stuff that is NOT on these lists - like pizza, sushi, big fatty restaurant steaks, etc) I hope you found this helpful and interesting. Keep in mind, this is MY food list, and although you probably couldn't go wrong to emulate it, you need to choose natural foods you enjoy in order to develop habits you can stick with long term. In the fruits and vegetables categories alone, there are hundreds of other choices out there, so enjoy them all! Article by Tom Venuto Author of Burn the Fat - Feed the Muscle

5 Great Fat Burning Tips for you.....

2009-12-04T13:07:00.000-08:00

1) No liquid calories (with the exception of a post-workout drink). Get rid of all the juices, the sodas, and the sports drinks. Liquid sugar is the last thing you need when you are trying to lose fat. You must also limit your alcohol intake - especially if you are adding mix to drinks...that is a double calorie bomb! A single "Jackand Coke" is over 200 calories (100 calories from booze and 100 calories from mix). 2) No fast food. Do not eat at fast food restaurants. Even if you choose what you think is healthy, remember this: Fast food restaurants are all about profit. And in order to profit while giving you cheap, quick, and easy to prepare foods, the quality of the food ingredients will be poor - especially the protein. Now you might have read that you can still make healthy choices at fast food restaurants. But you know what, that's just politically-correct opinion. If it's fast food, it's poor food. Walking into a burger joint and grabbing a chicken breast on a white bread bun with a piece of old lettuce and a half-green, half-pink tomato is "barely" healthy eating. The politically-incorrect truth is that it's going to take time and effort to eat properly. You will have to plan, shop, and prepare healthy meals. You will have to spend time cleaning, cutting, and cooking your food. That's the truth. But believe me, it will taste so much better than fast food, and healthy eating will make you more alert. Eating fast food will make you feel terrible, and will make you want to have an afternoon nap at your desk. Make one small improvement to your nutrition everyday for the rest of your life. 3) Eat more fruits and vegetables. If you are eating 2 servings per day, then go up to 4 servings per day by the end of the week. And even if you think you are doing great by having 5 servings per day, you still need to double that (take 2-3 weeks to work your way up to 10 servings per day). Stick with fiber-rich fruits and vegetables - organic if possible. 4) Eat 1oz of almonds or walnuts per day (1/2 oz in the AM, and the other half in the afternoon). Most nuts are roasted in oils (possible source of trans fats), so stick to natural or dry-roasted nuts. Don't panic...this small amount of nuts won't make you fat, but will fill you up and help you lose weight. 5) Be consistent with your workouts. And make sure the workouts are efficient and effective. To make it easy for you to follow, stick with the Turbulence Training fat burning workout system. It doesn't matter if you train in the morning before or after breakfast, or at night before or after dinner, or at 1pm on days when the moon is in line with Saturn...don't worry about the details, just train consistently. 6) BONUS TIP: Go for a walk after lunch or dinner (or anytime you eat a big meal). Research shows this will help you control your cholesterol and triglycerides, plus any movement is better than sitting around watching the TV and snacking. Improve your lifestyle everyday,

Ultimate Grip Strength Training right here.....

2009-12-04T12:54:00.000-08:00

Visit this website for more incredible Strength Training....Underground Strength Coach!

Sandbag Strength Training Video....

2009-12-04T12:36:00.000-08:00

Sandbag training is an awesome way to develop full body strength and power. Every exercises requires you to rip the weight off the ground, forcing you to perform a variation of the power clean to begin each exercise. Every exercise performed with a sandbag improves your grip strength, often lacking in most athletes. Visit this great website for more awesome STRENGTH TRAINING VIDEO'S!!!! Underground Strength Coach!

In Season Rugby Training... How to Stay in Peak shape during the Season...

2009-11-30T12:27:00.001-08:00

Inseason - From the first Club Practice through the end of the season. Monday - Weight Training and Plyometrics Tuesday - Club Practice Wednesday - Interval Training Thursday - Club Practice Friday - Off Saturday - Club Match or Fartlekking Sunday - Long Slow Distance NOTES ON TRAINING 1. WEIGHT TRAINING At a minimum, the following exercises should be performed. The emphasis is on upper body strength since all of the running involved will work the lower body a lot. Still, some strength and flexibility training of the lower body should be included. 1. Military Presses-- From a sitting position pushing weight directly over your head. 2. Deltoid Lifts-- From a sitting position lifting weight outward and to the side. 3. Biceps Curls-- From a sitting position lifting weight by bending your arms. 4. Triceps Extensions-- From a sitting position lifting weight by extending your arms. 5. Pull Downs-- From a sitting position pulling weight downward and behind your neck. 6. Butterflies-- From lying on your back with your arms either fully extended or bent at the elbow lifting weight from your sides without bending your arms (i.e.-not using you biceps to lift the weight). 7. Leg Curls-- Like Biceps Curls except using your legs while lying on your stomach. 8. Leg Extensions-- Like Triceps Extensions except using your legs while sitting. 9. Anything Else that Suits Your Fancy-- Hand and wrist strengthening exercises, neck work for front row players, situps, stomach crunches, or whatever. Choose a weight with which you can perform at least 8 reps and no more than 12. If you cannot do 8, go on to the next exercise and remember to pick a lower weight next time. If you can lift more than 12, move on and next time pick a higher weight. All lifts are done to a count of TWO TO LIFT, a count of FOUR TO LOWER. The goal is to reach "momentary muscular failure," that is that you cannot lift any more weight without resting. Move immediately to the next exercise. YOU NEED ONLY TO PERFORM ONE SET PER TRAINING PERIOD. As a general rule, the Offseason is the only time you will see significant strength gains. In the Preseason and Inseason periods there are too many other activities going on and too many nagging little injuries for you to concentrate on strength. Encourage your players to continue weight training in the Offseason and you will see a stronger, fitter team come next season. 2. INTERVAL TRAINING A simple interval training exercise set is as follows: One 25 One 50 One 75 One 100 One 75 One 50 One 25 Total for one set = 400 yards. Between runs walk back to the starting line and run the next sprint. The 25's and 50's are run at full pace, the 75's and 100's at 80% or so. The best way to run them is to find a football, soccer, or Rugby pitch. For a Rugby pitch, begin at the midline and sprint to one 22, turn around and sprint to the far 22, turn around and run (80%) to the goal line, turn around and run (80%) to the other goal line, turn around and run (80%) to the far 22, turn around and sprint to the other 22, turn around and sprint to the midline. That's one set. You will do better if you can run these with a partner. Your brain will tell you that you are tired long before you need to stop. Running with a partner will probably keep you going through the exercise. In the Offseason and early Preseason you should shoot for four (1,600 yards) to six (2,400 yards) sets. In the later Preseason and during the Inseason period you should be looking at five (2,000 yards) to eight (3,200 yards) sets. Remember, one mile is 1,760 yards. The purpose behind Interval Training is to stress your body and to decrease the recovery time you need to take. In the Offseason, allow a work to rest ratio of one-to-four. In the late Preseason and the Inseason the work to rest ratio should be around one-to-three or one-to-two (very businesslike). I have also attached a nine week Interval Training Program (below) that details an alternative and more structured approach. 3. INTERVAL PROGRAM This Interval Training Program is a two night per week, nine week course designed to develop acceleration, speed, and endurance. All Intervals are run at either FULL SPEED (flat out) or at FAST SPEED (75% to 85% of maximum effort) with a brisk walk and/or jog back to the start. Alternate starting foot with each run. The Program is quite demanding and NO SUBSTITUTE ACTIVITIES ARE ACCEPTABLE! WEEK ONE (yards/miles) Tuesday 2 x 440 yards (FAST) 4 x 220 yards (FAST) (1,760/1.00) Thursday 4 x 330 yards (FAST) 2 x 110 yards (FAST) 2 x 110 yards (FULL) (1,760/1.00) WEEK TWO Tuesday 3 x 440 yards (FAST) 3 x 220 yards (FAST) (1,980/1.13) Thursday 2 x 330 yards (FAST) 2 x 220 yards (FAST) 2 x 110 yards (FAST) 2 x 110 yards (FULL) (1,540/0.88) WEEK THREE Tuesday 4 x 440 yards (FAST) 5 x 85 yards (FULL) (2,185/1.24) Thursday 1 x 440 yards (FAST) 2 x 220 yards (FAST) 5 x 110 yards (FAST) 4 x 85 yards (FULL) (1,770/1.01) WEEK FOUR Tuesday 4 x 85 yards (FAST) 4 x 110 yards (FAST) 1 x 220 yards (FAST) 8 x 55 yards (FULL) 1 x 220 yards (FAST) 4 x 110 yards (FAST) 4 x 85 yards (FULL) (2,440/1.39) Thursday 2 x 220 yards (FAST) 4 x 110 yards (FAST) 5 x 85 yards (FULL) (1,305/0.74) WEEK FIVE Tuesday 11 x 25 yards (FULL) 7 x 85 yards (FAST) 3 x 110 yards (FAST) 3 x 220 yards (FAST) 3 x 110 yards (FAST) 2 x 85 yards (FAST) 11 x 25 yards (FULL) (2,635/1.50) Thursday 2 x 220 yards (FAST) 6 x 110 yards (FAST) 9 x 25 yards (FULL) (1,325/0.75) WEEK SIX Tuesday 4 x 220 yards (FAST) 3 x 110 yards (FAST) 3 x 110 yards (FULL) 5 x 85 yards (FAST) 5 x 85 yards (FULL) 1 x 440 yards (FAST) (2,830/1.61) Thursday 2 x 440 yards (FAST) 2 x 220 yards (FAST) 6 x 110 yards (FULL) (1,980/1.13) WEEK SEVEN Tuesday 2 x 330 yards (FAST) 12 x 55 yards (FULL) 1 x 330 yards (FAST) 10 x 85 yards (FULL) 1 x 330 yards (FAST) 10 x 25 yards (FULL) (3,080/1.75) Thursday 1 x 330 yards (FAST) 10 x 85 yards (FULL) 9 x 25 yards (FULL) 10 x 55 yards (FULL) 9 x 25 yards (FULL) (2,180/1.24) WEEK EIGHT Tuesday 10 x 110 yards (FAST) 10 x 85 yards (FULL) 10 x 55 yards (FULL) 26 x 25 yards (FULL) (3,150/1.79) Thursday 19 x 25 yards (FULL) 15 x 55 yards (FULL) 10 x 110 yards (FULL) (2,400/1.36) WEEK NINE Tuesday 15 x 25 yards (FULL) 10 x 55 yards (FULL) 5 x 85 yards (FULL) 3 x 110 yards (FAST) 2 x 220 yards (FAST) 3 x 110 yards (FULL) 5 x 85 yards (FULL) 10 x 55 yards (FULL) 15 x 25 yards (FULL) (3,800/2.16) Thursday 3 x 220 yards (FAST) 2 x 110 yards (FULL) 10 x 85 yards (FULL) 10 x 55 yards (FULL) 14 x 25 yards (FULL) (2,630/1.49) 4. FARTLEKKING Fartlek is a Scandinavian word meaning "speed play." The exercise is unstructured and allows you to sprint, run, and walk over varied terrain. Rugby Fartleks, however, are a bit more structured. Check out the England v All Blacks Game from 2008. Use a School or College 440 yard track. Starting at the middle of one straightaway jog to the middle of the first turn (110 yards). Sprint through the rest of the turn (55 yards) and jog to the middle of the straightaway (55 yards). At this point an exercise is performed (10 jumping jacks, 10 pushups, 10 star jumps, or 10 situps, rotating through). Following the exercise the jog-sprint-jog is continued to the next straightaway and exercise. Once through all four exercise stations is one-half mile. Keep it up for at least 30 minutes. 60 minutes is even better, once you get to that fitness level. 5. LONG SLOW DISTANCE (LSD) This is what everyone thinks of as jogging. LSD by itself will not get you fit enough to play Rugby! It is useful to build a good aerobic base upon which all other training is based. Shoot for 30 to 40 minutes (or more) of running at an enjoyable pace. It is especially useful for spreading out and eliminating the lactic acid built up during a match (hence its use on Sundays). The Sunday runs may be as little as 15 to 20 minutes. At no time, however, should LSD be considered a realistic substitute for any other training activity given in this Program. The "guts" of this Program are the Intervals and the Fartleks. You need to do them (religiously) in order to get the benefit! 6. RUGBY-SPECIFIC PLYOMETRICS Plyometrics require a complete warm-up (high knee marching, stretching, skipping, lunging, slow running with exaggerated movements, etc.). They are not high intensity/long duration exercises (like sprints). They are more like explosive, ballistic, maximum power exercises with a fairly long recovery time in between. We need to focus on quality of the exercise rather than quantity. The recovery time is necessary to allow your body to replenish the creatine phosphate energy system. If you do not allow recovery time, you are dipping into the lactic acid cycle and, eventually, the aerobic system. Neither of these produce the power we are seeking. (Be sure to wram-down at the end of the session, too.) This means that there is a lot of "down time" when doing plyometrics. This is OK! Do them on days when you won't be running much-- maybe in conjunction with upper-body weight lifting/strength training-- as they focus on leg work. Use the down time for mental rehearsal and imagery of what you will be doing next Saturday on the Rugby pitch! This program is only suggestive. It involves about "400 foot contacts" (that's a lot!) through various plyometric exercises (do not count warm-up exercises as "foot contacts"). You can alter the composition of the program, but do not exceed the 400 foot contacts. Work to rest ratio means the ratio between the time it takes to complete a sets of repetitions and the rest time between sets. 1. Depth Jump with 180 Degree Turn: Jump/step off of a bench (18" high or more), land on both feet, immediately jump as high as you can turning 180 degrees and land on both feet. Repeat. Alternate direction of turn with each repetition. Increase the difficulty by jumping up onto another bench or box (not really necessary, though). Perform 10 sets of 4 with a work to rest ratio of 1:5 or 1:10 to allow complete muscle recovery between sets (i.e.- if you perform 4 jumps in 20 seconds, rest for 100 to 200 seconds-- 1.5 to 3 minutes-- between sets). 40 foot contacts 2. Depth Jump with 360 Degree Turn: Same, but increase power of turn so that you go 360 degrees. Perform 10 sets of 4 with work to rest ratio of 1:5 or 1:10. 40 foot contacts 3. Pyramiding Box Hops: Set up three benches, boxes, stools, chairs, etc. (18" high) two to three feet apart. Start from the ground hopping up (swinging both arms at same time) onto the bench/box, then the ground, then the next bench/box, then the ground, etc., walk back to the start. Perform 10 sets of 4, work to rest of 1:5 or 1:10. 120 foot contacts 4. Barrier Hops: Set up three hurdles (can be anything), 18" to 24" high. Hop over each in line. Walk back to beginning. Perform 10 sets of 4. 120 foot contacts 5. Alternate Bounding: This is actually an exaggerated running action. Begin with a short (10 yard) jog to get up to speed. At the starting line begin "bounding," pushing off hard with each step. The trailing leg should be extended, the knee bent (kick up your heels), and the leading leg extended as far forward as possible before landing without "braking" your momentum.. Go as far as possible and stay in the air as long as possible with each step. Bound 10 steps and walk back to the beginning. Perform 8 repetitions. 80 foot contacts

How to Blast your Fitness Road Blocks...

2009-11-30T12:04:00.000-08:00

Sure, you'd love to get fit, stay fit, and have it all be a piece of cake. But in real life, the cake often seems a lot more appealing than the fitness. The truth is, when you set out to go from not-so-fit to "Wow, I love my body like this!" you're going to bump into a few obstacles along the way. With that reality in mind, here's a look at the Top 20 Roadblocks To Fitness Success, and how to keep them from kicking you to the curb. In today's article (Part 1) we'll look at the first three in some detail. I'll cover the rest as we move through his 6-part series. Success Roadblock Number One: Attacking Symptoms While Ignoring Root Causes I have listed this as Roadblock Number One for a very good reason. Just as the American "health care" system has degenerated into having a near-total focus on eliminating symptoms without ever correcting -- or even acknowledging -- the real, root cause of a problem, so it is in the areas of fitness, health, and happiness. You want instant happiness? That's been the pharmaceutical companies' top money-maker for decades. To their way of thinking, getting you hooked on a chemical crutch is just a smart business decision. That way you'll become their bread and butter -- a "repeat buyer." And just as there's a pill for every little problem with your health (courtesy of your friendly neighborhood pharmaceutical mega-corporation), you can also find a "quick-fix" remedy for your every fitness problems. There's every imaginable kind of device that promises you the sun, moon, and stars. You want instant weight loss? Saturday morning TV will give you a ton of "solutions." Of course, none of them work. But that doesn't seem to slow down sales very much. Am I overstating the case? Not really. You see, here in America we are absolutely obsessed with quick fixes and easy solutions. And we'll spend every dime we have to get them. The tragic irony is that doing what actually works is not only less expensive and much healthier, it's also quicker. Because when you make your changes where it counts -- in your own motivations -- then doing the healthy thing becomes automatic, and you're now set for a struggle-free lifetime of real fitness, great health, and the kind of happiness that no pill can provide. That's why the major focus of this book is on making changes where it counts, by identifying your self -sabotaging beliefs and attitudes, and replacing them with self supportive ones. And if you will focus on doing that first and foremost, these other 19 roadblocks will become little more than speed bumps that you can step over easily whenever you come to one. Success Roadblock Number Two: Problems With Goals – (Unrealistic, Lame, Extreme, Vague) If you don't know where you want to go, how do you expect to get there? And if you don't know where you want to go, any road will get you there. That's why a large part of success involves three basic things: First you have to be clear about where you are. Second, you have to be clear about where you want to go. And third, you need some kind of a realistic plan for getting there. If you've been following the guidelines laid out for you in this book, you're off to a very good start. Just keep in mind that setting goals is a process of continual refinement. You don't need to get it perfect from the start. You just need to have a reasonably good sense of where you want to go, and then be willing to continuously refine your goals as you go. Success Roadblock Number Three: A Fuzzy/ Unfocused / Inconsistent Vision A goal is something you put in writing -- ideally with as much clarity and specificity as possible -- and a vision is something you see in your mind's eye. It is a picture, an image, of what your life will look and feel like when you reach your goals. Many experts believe that clear vision is the single most powerful factor in propelling you toward your goals. That's because our brains relate more naturally to pictures than to words. Way back before people could communicate through the spoken or written word, they could almost certainly form images in their minds. And it's been demonstrated time and again that a clear mental image of what you want to experience is an extremely powerful tool for helping you get there. The problem for most people is that they don't spend very much time focused on what they want, but instead dwell on what they have and don't want. Creating a clear vision and keeping that vision in front of your mind's eye also gives your ego something to attach itself to, which helps transform it from being your worst enemy into being a powerful ally on the journey to success. The roadblocks you've just read about were excerpted from my new ebook, "Ultimate Fitness Secrets: Revealed!" To learn how to blast all 20 roadblocks out of your way, and discover the secrets of lifelong, struggle-free fitness, bulletproof health, and low-stress living, please visit the UltimateFitnessRevealed.com web site and get the whole story! Please stay tuned for Part Two! Copyright 2006 Frank Smoot

Sex is Good for your Health!! Read on.....

2009-11-18T12:26:00.000-08:00

Erotic Exercise is the best exercise you can give yourself and your partner. Erotic Exercise involves the contraction of muscles in your arms, legs and abdomen. This is the same kind of workout you get at a gym. Now which exercise do you prefer? Sexual exercise will always make sex a lot better and keep you feeling fantastic mentally and physically. Having sex 2 or more times a week can lower the risk of a heart attack over the course of 10 years than men who have sex less often. (2005 Journal Of Epidemiology and Community Health.) Erotic Exercise will improve your cardiovascular into a better physical condition. This will improve a happier heart. Frequent ejaculation (April 17th, published in the Journal of the American Medical Association), might help protect your prostate from cancer. Ejaculating regularly could lower risk of cancer because cancer-causing substances get flushed out of the body instead of staying in the prostate. Well that makes a lot of sense to me. Sexual activity is a great stress reliever. Satisfying sex can exhilarate a mood to high levels. Orgasm releases tension. Sex is a vigorous form of exercise. Having 2 or more orgasms every week, you will live a better life than those who only have a orgasm fewer than once a month. How sad is that? I know that I always feel better after some good old erotic exercise. Erotic Exercise. It doesn't get better than this. Remember. Sex can be good for your health. Let's get busy.... Come On. What Are You Waiting For? Good Day, I am a freelance writer specializing in mens health issues. I am also a personal trainer. And I do some photography as well. Any subject that I write about concerning a mans health is more knowledge for you that you need to know. And to always let you know that help is always available. Shane

Jay Cutler's Maximum Muscle Building Meals

2009-11-14T13:40:00.001-08:00

Herbs and Spices to the Rescue of Your Health!

2009-11-14T13:35:00.000-08:00

There are many herbs and spices that are beneficial to keeping the body functioning at its absolute best. In order to remain as healthy as possible, you should consume as many herbs and spices as possible every day. Turmeric is a spice that not everyone is familiar with. Turmeric is a yellow spice that is most often to be found in mustards manufactured in the United States. Turmeric is also a staple of many Indian dishes. Turmeric is a healthy spice that has anti-inflammatory properties, and also works as an antioxidant. These properties help turmeric to prevent the development of cancer. Turmeric goes to work to help get rid of the many symptoms that can accompany arthritis, as well as tendonitis, autoimmune disorders and a selection of other disorders that involve any degree of inflammation such as swelling in muscles or joints. Fresh or dried peppermint is especially beneficial for a number of stomach ailments from heartburn to indigestion to nausea. Peppermint is very soothing to the stomach and entire digestive tract. Studies have shown that it is able to help rid sufferers or irritable bowel syndrome (IBS) of many of their symptoms. Peppermint has been shown to be effective in slowing the growth of many types of bacteria and fungi and it is effective as well for those who suffer from respiratory problems, such as asthma and allergies. Peppermint can be brewed as a tea or it can be purchased in pill form. Individuals who suffer on a regular basis from upset stomach or nausea would benefit from the consumption of peppermint in one form or another. Cayenne pepper, also known as chili pepper, red pepper or paprika is a fiery type of pepper that is used to help several organs. Pepper has been found beneficial in moderating many types of stomach ailments, such as stomach aches related to any number of causes, gas and many different types of heart problems. Cayenne pepper is effective at lowering cholesterol and it improves the circulation of blood and is believed to be beneficial in preventing circulatory disease. Cayenne pepper decreases the possibility that the blood will clot, which can help to prevent deadly blood clots forming, especially after surgery. Cayenne pepper is also beneficial when a person is suffering from a toothache. The advantages of cayenne pepper do not end there. Cayenne pepper has been shown through research studies to be effective at alleviating migraine headaches. For migraine sufferers the cayenne cream is applied directly to the inside of the nose. Be aware that if you do this you should apply a very small quantity and some people's noses are too sensitive for cayenne. Cayenne pepper can help to improve blood circulation. It can also be applied to the skin topically as a way to alleviate pain connected with rheumatoid arthritis. The active ingredient in cayenne pepper is capsaicin and this ingredient has found to be effective for those suffering from Fibromylagia. As a cream cayenne can be applied to painful muscles and joints but be aware that sometimes cayenne cream causes a burning sensation on the skin and if it gets into the eyes it can cause some pain. Scott Meyers is a staff writer for Its Entirely Natural, a resource for helping you achieve a naturally healthy body, mind, and spirit. You may contact our writers through the web site. Follow this link for more information on Food Cures.

Check out this clip from Pumping Iron.....

2009-11-14T13:28:00.001-08:00

Weight Lifting Workout Programme....

2009-11-14T10:35:00.001-08:00

If you are like me then you are probably waiting for someone to tell you a weight lifting workout program that you should do, I am going to do just that. The program I do is essentially a three day weight lifting program with four days off. his program is not only weight lifting but conditioning as well. Here is the weight lifting workout program I do: Monday: To start out do any warming up you want to do. It could be doing a light jump roping or just stretching. Monday is going to be a heavy day so you will be doing 3 sets of 6 reps. I begin by doing incline press followed by hang clean. After hang clean you should move onto bench press and then squats. To perform the next exercises, abs, you will need to get a medicine ball and a partner to perform these exercises. You will begin by doing an overhead pass with the medicine ball to your partner. As you pass the ball do a sit-up and do not go back down until the ball is back in your hands. You will do 20 reps of these. The next ab you will do is the chest pass, performed the same as the overhead pass but you pass the ball from your chest, and you also do 20 reps. The final ab exercise you do is obliques which is where you lift your legs into the air and tap the ball on both sides of your body. This will end your exercise for Monday. Tuesday- Off. Wednesday- You will perform all the lifts that you did on Monday, incline, hang clean, bench, and squats, but you will do a pyramid workout. This means you start out with a light weight and do 8 reps, the second set you do 6 reps, the third set you do 4 reps, and the final set you do 2 reps. You should add weight in between each set and on the final set you should be either unable to do the last 2 reps or you should struggle. Rather than abs you will be doing push-ups today. You will still be doing 20 reps for all the sets and you will need the medicine ball and a partner. The first pushup is the overhead pass which will require you to get on your knees. You will throw the ball to your partner from over your head and then perform a pushup. The next set will be a chest pass, performed the same way as a over head pass but the ball is passed from the chest. The final set will be a scoop pass which is where you hold the ball down, throw it over your partners head and then perform a pushup. Thursday- Off. Friday- You will do all the exercises that you did on Monday and Wednesday but you will do 4 sets of 10 reps. You should also be doing abs and pushups on this day. That is it. Do this three day weight lifting workout program with four day breaks and you should be gaining muscle and feeling great. Mike Parker invites to visit his how to build up muscle website for ways to build muscle and attract women. Get your free copy of "How Your Physique Affects the Female Mind" right here now. www.musclyjerk.com

Want to burn Fat?? - Eat more Protein!!

2009-11-06T12:07:00.000-08:00

Muscles are made of protein. This statement is rather obvious to all of us. So to build muscle, equally obviously, you need to take proteins. This can be found in eggs, fish meat, cottage cheese or protein concentrates like protein powder. To appreciate the importance of proteins in your body, you have to understand that your body cells are constantly being replaced by new ones. The tissue, made of protein, is in a state of flux, constantly being changed as old cells die and new cells replace them. Rheo Blair states "It is as if you lived in a building whose bricks were systematically taken out and replaced every year. If you keep the same blueprint then it will still look like the same building. But it won't be the same in actuality. The human body is in a constant state of flux, it loks the same from day to day, but through multiple biological processes, it is always rebuilding itself." Science has proven that 99% of the atoms in your body are replaced within one year. Every cell in your body is always being recycled. Protein is what is used in the creation of new cells. It is the building blocks of your body. Skin, hair, bones, hormones, and antibodies are formed of protein. Save for water, protein is the most abundant substance in your body. Like other nutrients, proteins are made of carbon, hydrogen and oxygen. But unlike other nutrients, proteins are the only nutrients that bring nitrogen into the body. Thus by measuring the amount of nitrogen in ones excreta, compared to the amount taken in, one can estimate the amount of protein used for muscle growth. If the difference is positive, then muscle is being made. But if the difference is negative, there is a negative nitrogen balance, and the body literally begins feed on its own muscle to produce energy. Proteins are broken down by digestive acids like protease to smaller units called peptides. This occurs in the stomach where there are acidic conditions necessary for the digestion of proteins. The peptides are in turn are digested by peptidase, found in the duodenum, into amino acids. These are what the body actually absorbs and utilizes to form body tissue, including muscle. There are 20 amino acids that are required for the normal growth of the body. Eleven of these are naturally made in the body and thus are called non-essential amino acids. The other nine have to be ingested into the body as it cannot synthesize them and are thus called essential amino acids. Foods containing both types of amino acids in the exact amounts as they are needed by the body are called complete proteins. Only when all the essential amino acids are available can the body grow muscles. Otherwise it starts breaking down body tissue to suffice the amount of essential amino acids for growth and repair purposes. Thus lack of these amino acids actually leads to muscle loss.

How Much Protein do you need??

2009-11-04T11:43:00.000-08:00

Even those with limited knowledge on protein and protein supplements are at least very much aware of the fact that protein is vital to the body for life. The facts are that we need protein for the growth and repair of tissues in our bodies. This process of growth and repair speeds up when somebody exercises. Protein and protein supplements in particular are essential in this case. In other words, if a person is involved in workouts or regular strenuous activity, chances are very high that they do not get enough protein from their regular food diet. So how much is enough protein? There are two different formulas that are popularly used to answer this question. One states that to ensure that the body is burning fat and not protein and is in a positive muscle building state, you will need to ingest a minimum of .9 grams of protein per lean pound of body weight. This means that a 200 lb. man with 12 percent body fat needs 158 grams of protein every day; this is extremely useful information to help you decide how much protein supplementing you require. Another more recent study by the International Journal of Sports Nutrition states that people involved in strength training must get at least 1.6 to 1.7 grams of protein per kilogram or per 2.2 pounds of bodyweight per day. This translates to .7 grams per pound, meaning that a 200 pound person requires 140 grams of protein daily. It is therefore safe to say that we should consume between .7 grams and .9 grams of protein per pound of body weight daily. Generally women have a higher amount of body fat than men and therefore this means that they should observe the lower end of the scale in terms of protein intake. Whey protein is the best form of protein to take when taking protein supplements. This is because it is derived from milk protein but unlike the normal milk protein, it does not contain fat or lactose sugar. This means that you are able to get all the advantages of protein without the excess baggage other proteins come with, like fat and lactose. Studies have also shown that Whey protein can increase blood levels of glutathione. Glutathione is essential to a healthy immune system. It is important to note that generally taking protein supplements will not make you fat, in fact it can greatly help a person who is on a diet. This is because the amino acids generated by the protein supplements in your body helps keep your blood sugar levels stable. This is important to keep you from craving for food which tends to happen when your blood sugar levels drops. It is also important to note that if you are on a diet, getting your protein from a protein supplement is much better than getting it from a big meal which may have hundreds of calories that you do not really need. Benefits of protein supplements include, building muscle mass, speeding recovery time for patients, reducing injuries related to working out and maintaining a healthy and fit body Get more of the latest information from Mike’s Health supplements site [http://www.smadda.com/?kyalo].

Mens Health Enhancement Supplements

2009-11-04T07:40:00.000-08:00

Over recent years, mens herbal health care has become big business. Men are now just as keen as women to enhance life with supplements, vitamin tablets, and various supplements that can aid good health and well being. As a result, there are now a number of mens herbal health care products available, which are designed to improve and enhance various aspects of men’s health or simply provide overall well-being. However, it is important to ensure that you buy only quality products that meet the strictest standards, as this will enable you to enjoy safe, effective health enhancement. Men suffer from many of the same ailments and problems as women, but there are also some problems that are exclusive to men, such as prostate problems. This is where mens herbal health care can help. High quality vitamin products and supplements for men are created to provide additional protection for problems that are exclusive to men, such as prostate problems, which means that men can benefit from vital extra protection that may not be found in unisex supplements. So, any man can improve and enhance health and enjoy protective benefits against a variety if health problems. Xtend Life – Total Balance For Men’s Health Xtend Life is available for use exclusively by men, and this supplement has been created to provide additional benefits to promote support and protect the prostate. Of course, as with any other supplement, men should take as directed and use the supplement sensibly and with care. Men can now enjoy a full range of health benefits through the use of this herbal, safe, and high quality supplement that is designed especially with men and their health problems in mind. Adam Minsky runs http://www.nutritional-supplement-resources.com, where he reviews all the latest trends in vitamin and nutritional supplementation. If you want to keep up with the very latest information on Mens Health [http://www.nutritional-supplement-resources.com/mens-health.html] and nutritional supplements generally then visiting this site is an absolute must!

Exclusive Coverage of the NABBA Britain Finals 2009 Bodybuilding Show...

2009-11-03T05:22:00.000-08:00

Low Carb Diet Health Tips For Men

2009-11-02T12:51:00.000-08:00

In this article we will look at a number of ways in which men's health and fitness can be improved. Probably the most important tip of all is for a man to get regular daily exercise. Certainly you do not need to look far to find there is a wealth of information out there regarding fitness and exercise plans. Just doing a quick search of the internet will find you dozens of programs relating to men's health issues and fitness programs. However, for many men the idea of setting up an exercise plan seems a little complex as well as being unappealing. But bringing it down to the basics what they need is a system where they work out for about 30 minutes three times each week. But what is even more important is that the exercise they do does not need to be a formal activity. In fact if they want they can build into their normal every day routines. For example they could walk briskly to work each day rather than just strolling, or they could take the stairs to their office rather than using the lift. Plus if they really want to keep their heart healthy then any aerobic exercise will do such as walking, running, jogging, swimming, cycling or a racket sport are just some that they could consider. It is important though that any exercise they do will cause them to break into a sweat but isn't hard enough that they are unable to speak. But for those men who are overweight before starting on any fitness program they should seek medical advice. Certainly the best way to get healthy and stay fit is not only to lose weight, but you need to combine this with exercise and a good diet. In order to do this you must reduce the amount of fat, sodium, sugar and calories that you consume, but also increase the amount of fiber that you eat. This can be achieved by eating plenty of fresh fruit and vegetables for those with body types that require high carbohydrates. However, for the Protein Types, eating more protein rich foods in a low carb diet which means staying away from carbohydrates can ensure the body will burn fat fast. Unfortunately today, many men are pretty unaware of their bodies and how health and welfare work together. So for many men they actually have no idea of their current health status. They do not know how to measure it or where to turn to for advice if they need it. So if you would like to learn more about men's health then I suggest you look around the internet and see what information you can find. There are many sites out there today which will offer you advice and help on "low carb diet" as well as how to get fit and stay fit. The key to bear in mind when researching is to look for any information regarding "low carb diet," which is by far the best and most appropriate diet programs that most men need nowadays. Weight Loss requires disciplined regimen that brings result when done right. Please visit http://losefatbuildmusclemass.com/buildmuscleup/ for more secret to Lose Fat Build Muscle Mass NOW!

Try this Cross Fit 300 Challenge if you Dare!!!

2009-11-01T02:18:00.000-08:00