Skip to main content

Home/ spape11and12/ Group items tagged calories

Rss Feed Group items tagged

Filter: All | Bookmarks | Topics Simple Middle
Anita B

Learning About Calories - 0 views

kidshealth.org/...calorie.html

calories body muscle health

shared by Anita B on 08 Feb 12 - Cached
  • When people talk about the calories in food, what do they mean? A calorie is a unit of measurement — but it doesn't measure weight or length. A calorie is a unit of energy. When you hear something contains 100 calories, it's a way of describing how much energy your body could get from eating or drinking it.
    • Anita B
      Anita B on 08 Feb 12
       
      We eat many calories on a daily basis, but sometimes we truly don't know what calories are. But these calories can be both good and bad. For example, people who try loosing weight cut down on the amount of calories they consume. 
  • Some people mistakenly believe they have to burn off all the calories they eat or they will gain weight. This isn't true. Your body needs some calories just to operate — to keep your heart beating and your lungs breathing.
Anita B

How much protein do we need? - Canadian Living - 0 views

www.canadianliving.com/...ow_much_protein_do_we_need.php

protein macronutrient calculation

shared by Anita B on 18 Jan 12 - No Cached
  • 1800 x 0.20 = 360 calories from proteinSince 1 gram of protein = 4 calories, divide protein calories by 4 = 90 grams of protein daily
    • Anita B
      Anita B on 18 Jan 12
       
      1. number of calories per day x 0.20 = amount of calories from protein 2. 1 gram of protein= 4 calories so, amount of protein calories divides by 4 gives you the amount of grams of protein you should be having daily
  • Protein is one of the three macronutrients that is a requirement in the daily diet
  • daily calories from optimal protein sources such as lean meats, eggs and dairy products. In other words, if you are a female consuming 1,800 calories per day and 20 per cent of the calories are derived from protein, the calculation would be:
Wasif H

How Many Calories Should I Eat Per Day When Bulking? | LIVESTRONG.COM - 0 views

www.livestrong.com/...uld-i-eat-per-day-when-bulking

calories food healthy Health muscles repairement

shared by Wasif H on 06 Jan 12 - No Cached
  • Daily calorie requirements depend a number of factors such as age, activity level and genetics, so each person may burn energy at a slightly different rate.
  • According to experts from Columbia University, research has shown that you should consume an additional 2,270 to 3,630 calories per week to build as much as a single pound of muscle during that time span. This equals about 500 additional calories per day. A typical 180-lb. male needing about 2,700 calories per day would therefore require at least 3,200 calories. Furthermore, an hour of intense weightlifting burns 500 calories. Added up, this same person may consume as much as 3,700 calories on lifting days just to properly bulk up.
  • Every day, a topflight athlete or bodybuilder needs approximately 0.68 to 0.9 g of protein per pound of body weight. Most people who want to build some muscle will probably settle for less than the high end but more than the 0.36 g recommended for the average person. Without the proper consumption of protein, the muscles may not grow at a rate that is in accord with the actual amount of growth facilitated by strength training sessions.
  • ...2 more annotations...
  • Carbohydrates are used to fuel muscle growth
  • . For this reason, an athlete or bodybuilder should consume 3 to 4.5 g of carbohydrates per pound of body weight. However, the high end is only for ultra-endurance athletes and unnecessary for building muscles.
Wasif H

Bodybuilding.com - Ryan Hughes Muscle Building Program - 0 views

www.bodybuilding.com/...s-muscle-building-program.html

bodybuilding muscle building program strong lean mass body

shared by Wasif H on 02 Dec 11 - No Cached
  • Nutrition: Calories: 4,689.5 Fats: 130.5g Protein: 416g Carbs: 502g Meal 1: 2 scoops Myofusion Protein 50g   |   Carbs 10g   |   Fat 6g 1 cup Oats with Splenda and Cinnamon Protein 7g   |   Carbs 37g   |   Fat 4g 2 tbsp natural Peanut Butter Protein 10g   |   Carbs 8g   |   Fat 11g Total Calories For Meal 1: 533 Meal 2: 6 oz 99% lean Ground Turkey Protein 47g   |   Carbs 0g   |   Fat 18g 8 oz Yam Protein 3g   |   Carbs 62g   |   Fat 0g 1 cup Broccoli Protein 3g   |   Carbs 62g   |   Fat 0g 1/4 cup Almonds Protein 8g   |   Carbs 8g   |   Fat 19g Total Calories For Meal 2: 849 Meal 3: 6 oz fresh grilled Salmon Protein 39g   |   Carbs 0g   |   Fat 12g 1 cup Brown Rice Protein 5g   |   Carbs 45g   |   Fat 2g 1 cup Broccoli Protein 3g   |   Carbs 5g   |   Fat 0g Total Calories For Meal 3: 515 Meal 4: 6 oz 96% lean Burger Protein 36g   |   Carbs 1g   |   Fat 7g 1 oz fat free cheddar cheese Protein 9g   |   Carbs 1g   |   Fat 0g 1 Ezekiel burger bun Protein 9g   |   Carbs 32g   |   Fat 1.5g 1 tbsp reduced sugar Ketchup Protein 0g   |   Carbs 1g   |   Fat 0g 6 oz homemade Sweet Potato Fries Protein 3g   |   Carbs 37g   |   Fat 1g Total Calories For Meal 4: 595 Meal 5: 6 oz 99% lean Ground Turkey Protein 47g   |   Carbs 0g   |   Fat 18g 8 oz Yam Protein 3g   |   Carbs 62g   |   Fat 0g 1/4 cup Almonds Protein 8g   |   Carbs 8g   |   Fat 19g Total Calories For Meal 5: 822 Meal 6: 2 scoops Myofusion Protein 50g   |   Carbs 10g   |   Fat 6g
  • Exercise
  • s Barbell Bench Press - Medium Grip5 Sets 15,12,10,8,6 reps Incline Dumbbell Press4 Sets 12,10,8,8 reps Dumbbell Flyes4 Sets 10,10,8,8 reps Machine Bench Press3 Sets 15,12,10 reps Butterfly4 Sets 12,12,12,12 reps30 sec. rest between sets
  • ...4 more annotations...
  • Day 2: Quads/Calves Exercises Standing Calf Raises6 sets of 8-10 reps Seated Calf Raise6 sets of 8-10 reps Leg Extensions5 Sets 15,12,12,10,10 reps Barbell Squat6 Sets 12,12,10,10,8,6 reps Leg Press4 Sets 12,10,10,8 reps Smith Machine Squat
  • Exercises Standing Military Press4 Sets 12,10,8,8 reps Seated Dumbbell Press4 Sets 10,10,8,8 reps Barbell Shrug4 Sets 15,12,12,10 reps Smith Machine Shrug3 Sets 12,12,12 reps Side Lateral Raise3 sets of 12,10,8 repsone arm at a time Front Plate Raise3 Sets of 12,10,8 reps25,35,45lb plates
  • Barbell Curl4 Sets 12,10,10,8 reps Dumbbell Alternate Bicep Curl4 Sets 12,10,8,8 reps Standing Dumbbell Reverse Curl4 Sets 12,10,10,8 reps Preacher Curl3 Sets 12,12,12 reps Dumbbell One-Arm Triceps Extension4 Sets 12,10,10,8 reps Weighted Bench Dip4 Sets 15,12,12,10 reps Lying Triceps Press4 Sets 12,10,10,8 reps Triceps Pushdown3 Sets 12,10,10 reps
  • Day 6: Back/Hamstrings Exercises Barbell Deadlift4 Sets 15,12,10,8 reps Bent Over Barbell Row4 Sets 15,12,10,8 reps One-Arm Dumbbell Row4 Sets 12,10,10,8 reps Wide-Grip Lat Pulldown4 Sets 12,10,10,10 reps Seated Leg Curl4 Sets 12,10,10,10 reps Hack Squat4 Sets 12,12,10,8 reps
Anita B

Good Calories, Bad Calories - 0 views

www.everydiet.org/...good-calories-bad-calories

shared by Anita B on 18 Jan 12 - No Cached
  • According to him if we concentrate on including good calories in our diet and cutting out the bad calories it will be much easier for us to lose weight as well as to maintain good health
    • Anita B
      Anita B on 18 Jan 12
       
      Usually when people want to loose weight they cut down on things such as fat, sugar etc. and don't pay much attention to good calories vs bad calories, myself included
  • “Exercise does not make us lose excess fat; it makes us hungry.” His belief is that exercising can actually make you gain weight because you end up eating more than you normally would.
    • Anita B
      Anita B on 18 Jan 12
       
      I disagree here as a person can workout and even though they are hungry they can eat healthy, leading to a healthy lifestyle
Wasif H

How Many Calories Should I Eat To Gain Weight? | LIVESTRONG.COM - 0 views

www.livestrong.com/...es-should-i-eat-to-gain-weight

calories weight nutrition repairement protein food

shared by Wasif H on 06 Jan 12 - No Cached
  • Your basal metabolic rate is the amount of calories your body needs to breathe, circulate blood, grow and sustain life. Once you have calculated your BMR, you will be able to determine how many calories your body needs each day to gain weight. Women can calculate their BMR by using the following formula: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years). The formula for a man to calculate his BMR is: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years).
  • Eat a snack before you go to bed at night and keep nutritious, high-calorie snacks where they are easily accessible. Increase the amount of food you consume slowly to allow your body time to get use to the extra digestion needing to be performed.
  • Writing down the food and drinks that you consume each day can be a tool to help you understand any calorie deficits that may be occurring
  • ...1 more annotation...
  • Record your activities throughout the day as well and use this information to compare how many calories you are consuming to how many you are burning.
Anita B

Top 10 Foods Highest in Calories - 1 views

www.healthaliciousness.com/...highest-calorie-foods.php

highest calories good bad

shared by Anita B on 08 Feb 12 - No Cached
    • Anita B
      Anita B on 08 Feb 12
       
      This website shows how even healthy foods have many calories but are way better to eat than foods that are high in calories. One main example is the difference between the amount of calories in nuts and seeds vs. junk food. For example, macadamia buts have 718 calories. Yet they are full of vitamns, minerals and healthy fibers and fats. On the other hand, junk food is very high in calories but are also very unhealthy. 
  • #2: Vegetable Oils (Soybean, Peanut, Palm, Olive)
Wasif H

Bodybuilding.com - Skinny Guy's Guide To Gaining Weight! - 0 views

www.bodybuilding.com/...vinced9.htm

gaining weight muscle fitness healthy body

shared by Wasif H on 06 Jan 12 - Cached
  • In a world that is obsessed with losing weight - you are interested in gaining weight!
  • People predispositioned to skinniness are commonly referred to as "hard gainers." This is the cool way to label your scrawny frame despite the fact that your body turns into a Number 2 pencil when you wear yellow!
  • n the skinny guy's defense, the reality is that you have been cursed with traits like Lamborghini-type metabolism, giraffe like limbs, and the strength of a senior citizen. You have to fight with every bone in your body to do something about your small frame and to keep up to your male buddies who seem to grow muscle just by sneezing - those muscle freaks piss me off just as much you!
  • ...14 more annotations...
  • I defeated my skinny genetics just after college and I am about to show you four tips that helped me climb from a 149 pound weakling to a rock hard 190 pounds in six months.
  • f you are underweight, then your first step to gaining weight is to understand that you must play by a different set up rules. I have said this before and will say it again,
  • You must think outside the box and give up the excuse of being a "hard gainer." It is time to stop listening to all the naysayers who have told you that is impossible to gain weight because of your genetics. Regardless of what you have been led to believe, you do have the potential to build an impressive physique that turns heads and even intimidates!
  • Double It Up: One of the most practical steps you can take is to double whatever you are currently eating in the kitchen right now. If you are eating one chicken breast per meal, then cook up two.
  • Live Your Life Around Food: Sure, you know that you must eat every 2-3 hours, but how well do you execute? Set your clock on a countdown timer to go off every 2 and 1/2 hours so that you reinforce the habit of eating literally not a second late for each meal! Don't turn off the damn beeper until you start chowing down.
  • se BIG Eating Equipment: If you want to bulk, then you have to eat like Hulk. Do you think Hulk eats out of a small plate, or a small bowel, or a small cup? If you are aiming to get big and huge, you are going to require large amounts of food, most likely close to double of what you are currently eating.
  • Never Train Hungry: How many times have you woken up, whipped up a protein shake and than headed off to the gym? Or maybe you had a long afternoon and missed a few meals and then attempted a weight training workout after work? I thought this was common sense to avoid, until a few of my skinny clients confessed that they were showing up for their workouts having only eaten a piece of fruit and some crackers within the entire day!
  • . Eat Nutrient Dense Foods: Focus on caloric-rich foods that are loaded with nutrients. Avoid foods with empty calories, which means there is little or no nutrient value in the calories you are eating. Why would you consume a 500-calorie plus meal that is loaded with fat and sugar which does nothing but make you feel sluggish and soft? Instead, eat a high caloric meal loaded with slow releasing carbohydrates, proteins, fats, vitamins, minerals and fiber.
  • Carbohydrates: Oatmeal Rice Breads Yams Beans Potatoes Fruits Veggies
  • Proteins: Steak Chicken Lean beef Cottage cheese Whole milk Eggs Salmon
  • Fats: Olive oil Flax oil Avocados Nuts Peanut butter
  • Extras (high calorie cheat food): Ice cream Raisins Dried fruit Trail mix
  • Drink A Carb & Protein Drink While You Workout: How hard is to sip on a calorie-rich drink during your weight training sessions? Simply mix up a 2:1 ratio of carbohydrate to protein with one liter of water and you instantly have a few extra hundred calories per day. Now have an extra workout drink before your workout and extra workout drink after your workout and that's easily an extra one pound per week. Only use this technique if you are weight training at a very high intensity.
  • Live The Motto, "Never Stop Eating" Did I hear you say, "But I'll throw up if I eat all day?" Maybe... Is it necessary? Of course not. But this is a part of pushing your body's threshold.
Gurkirat S

What should I eat to make more muscles? - 0 views

www.livestrong.com/...orking-out-to-gain-more-muscle

make muscles

shared by Gurkirat S on 09 Jan 12 - No Cached
  • Calorie Intake Building muscle requires eating a caloric surplus, meaning you eat more calories than you burn during the day. When adding these calories, choose whole, natural foods as often as possible. Adding about 250 to 500 calories per day helps support 1/2 to 1 lb. of muscle growth weekly.
  • Protein Needs
  • Strength-training athletes should aim for the higher end of this range. Whole sources of protein, such as lean meats, poultry breast, fish, eggs and dairy are readily digested and used by the body to build muscle. These sources also contain minimal saturated fats, too much of which may cause fat gain and health problems. The occasional use of whey protein, or other protein supplements, may help you get all the protein you need to support your workouts and muscle growth.
  • ...2 more annotations...
  • Carbohydrates Carbohydrates provide fuel for your body to make it through workouts. Carbohydrates are also a source of calories, helping you achieve that surplus to support muscle growth. The body converts carbohydrates into glycogen, which is stored in muscles and affects anabolism -- or muscle growth.
  • hoose whole grains, vegetables and fruits for these carbohydrates, as they provide the most nutrients and fiber. Oatmeal, brown rice, sweet potatoes, leafy greens and apples, for example, are superior to sugary baked goods or white breads and rice for muscle growth.
    • Gurkirat S
      Gurkirat S on 09 Jan 12
       
      When building up, I need to assume more calories, I should be adding about 250 to 500calories per day, because it will help me support 1/2 to 1 lb of muscle growth weekly. Protein is major, to help muscle build. Another is carbohydrates which help me to provide fuel to my body to make through workouts
  • Gurkirat S on 09 Jan 12
     
    What should I eat to make more muscles?
Aninder S

Healthy Indian Food Options: Quick Guide | BuiltLean.com - 0 views

www.builtlean.com/...ndian-food-options-quick-guide

Healthy Indian Food

shared by Aninder S on 06 Jan 12 - No Cached
  • Masala is a blend of Indian spices that adds great flavor to a dish. It’s wonderful on its own but, do pay attention as some restaurants will a lot of oil to keep flavors intense OR add cream to their sauce.
  • Makhani is a traditional meat and/or vegetable dish cooked in a tomato sauce with ghee (clarified butter) or cream. Although rich in flavor, this may not be the most waist-friendly dish
  • -Malai is a cream that is used in many Indian dishes (often sweet dishes). So, yes, this also is most likely a heavier dish.
  • ...6 more annotations...
  • Clay ovens are a large part of Indian cooking. Meat, fish, or chicken are usually marinated, spiced, and cooked to perfection. Usually, it is considered a full-flavored, lower-calorie dish
  • Naan, a favorite of many is offered in array of different flavors (even whole wheat!). One piece will make a small dent (average is around 200 calories)
  • If you have had curry sauce, you know that it is typically well-seasoned AND well-spiced. Additionally, it can also be flavored with ghee making it a heavy dish
  • Coconut milk can add a great deal of flavor and is certainly healthier than a heavy cream. However, its high fat content can make one meal the equivalent of two
  • BUT, like anything, too much of a good thing loses its value. A serving of rice is ½ cup (105 calories). The average served at a restaurant – 1 cup (210 calories)
  • Most Indian desserts are cream or milk-based. This keeps calories and fat high, unfortunately
    • Aninder S
      Aninder S on 06 Jan 12
       
      This article is a better version of the previous one, as it describes that alterations that can be made to indian food and how we can still eat the food we love, but just with fewer calories. This doesn't only apply to indian food, but to all food in general. Making the healthier choice will be better in the long run!
Aninder S

The Body Blog: Quick and Efficient Exercises : CollegeCandy - 0 views

collegecandy.com/...-quick-and-efficient-exercises

Quick Efficient Exercises

shared by Aninder S on 08 Jan 12 - No Cached
  • There are certain exercises and combinations of exercises that burn calories faster than others. If you only have 30 minutes to work out, walking on a treadmill is probably not the best way to burn off that box of cookies from last nigh
  • which exercises are the quickest calorie burners and the fastest routes to a healthy and fit body?
  • 1. Running
  • ...7 more annotations...
  • 2. Rowing
  • 3. Swimming
  • Not only do these three exercises burn the most calories in 30 minutes (avg. 300 for a 145 pound person), but they also build muscle and tone your entire body
  • Walking, biking and even using the elliptical trainer will not work your body as hard or as well, because those exercises target your lower body and leave your upper body hanging out and doin’ nothing.
  • If you don’t even have 30 minutes in your action-packed schedule to get to the gym, try jumping rope
  • but 10 minutes of jumping rope can burn up to 200 calories
  • It is really easy to find excuses not to work out, but try and squeeze these exercises into your day. You’ll feel better, look better, and give yourself a much needed break from catching up on all the reading you’re somehow already behind on even though it’s only the first day of class.
Paul McCarlie

How To Lose Weight - Weight Loss Basics - 0 views

exercise.about.com/...howtoloseweight.htm

exercise lose weight

shared by Paul McCarlie on 06 Jan 12 - Cached
  • The real secret to weight loss is to make small, lasting changes.
  • diets, pills or those weird fitness gadgets on infomercials that promise instant success. Maybe you lose weight but what happens when you go off that diet or stop that crazy workout program? You gain it all back and more.
  • To lose one pound of fat, you must burn approximately 3500 calories over and above what you already burn doing daily activities.
  • ...7 more annotations...
    • Paul McCarlie
      Paul McCarlie on 06 Jan 12
       
      Wow, that sounds like a lot
  • Calculate your BMR (basal metabolic rate).
  • alculate your activity level. For a week or so, keep an activity journal and use a calorie calculator to figure out how many calories you burn while sitting, standing, exercising, lifting weights, etc.
  • Keep track of how many calories you eat.
  • Add it up
  • Hitting the snooze button Get up 10 minutes early and go for a brisk walk (calories burned: 100)
    • Paul McCarlie
      Paul McCarlie on 06 Jan 12
       
      Oh, thats hard for me
  • Paul McCarlie on 06 Jan 12
     
    advocates the use of a written record to keep track of food intake
Anita B

Protein Info - How Much Protein Do You Need - 1 views

lowcarbdiets.about.com/...protein.htm

protein nutrition exercise muscle

shared by Anita B on 04 Dec 11 - Cached
  • But shouldn’t protein intake be a percentage of total calories? Quite a few programs and nutritionists quote percentage of calories, usually in the range of 10 percent to 20 percent, as a way to figure out how much protein a person needs to consume daily. This is a rough estimate of a person's minimum protein needs. It works because typically, larger and more active people need more calories, so the more calories they need, the more protein they will get.
  • What foods have the most protein? Meat, fish, eggs, dairy products, legumes, and nuts all have substantial amounts of protein. These articles can help:
    • Ali C
      Ali C on 04 Dec 11
       
      Good site because my questions had lots to do with protein and meat. Although it could have gave me more info about meat and the effects, it is still a good site.
    • Ali C
      Ali C on 05 Dec 11
       
      Yes Mr. Leviitt I am still interested! I think I gained alot of knowledge about protein that I never knew before from all this research!
  • mainly made up of protein. H
  • ...5 more annotations...
  • mainly made up of protein. However, p
  • What is protein? How much protein do we need? Is it possible to eat too much protein?
  • mainly
  • Proteins are made up of smaller units called amino acids. Our bodies cannot manufacture nine of the amino acids, so it is important to include all these amino acids in our diets.
  • Our protein needs depend on our age, size, and activity level.
  • Jason Levitt on 04 Dec 11
     
    Ali, looks good! I hope that through this process you gain a valuable research tool and gain some information which will help you get in the shape you are looking for. Still want to pursue that Personal Training career? Mr. Levitt
Aninder S

Teen Obesity & Fast Food | LIVESTRONG.COM - 0 views

www.livestrong.com/...359294-teen-obesity-fast-food

Teen Obesity Fast Food McDonalds

shared by Aninder S on 04 Jan 12 - No Cached
  • Photo Credit Jupiterimages/Brand X Pictures/Getty Images As more and more teenagers are being classified as over
  • gers are bei
  • teenagers
  • ...6 more annotations...
  • As more and more teenagers are being classified as ov
  • weight and obese, many parents are looking to fast food as a possible cause
  • children and teenagers who are overweight has more than doubled in the past 30 years
  • a trend that seems parallel with the growth of the fast food industry
  • McDonald's Double Quarter Pounder hamburger without fries or a drink can provide 730 calories, 40 grams of fat and 1,330 milligrams of sodium. When combined with a 590-calorie order of French fries and a 1,330-calorie milk shake, it is easy to see how even infrequent visits to fast food restaurants can add to the amount of calories and fat a teenager consumes on a regular basis.
    • Aninder S
      Aninder S on 04 Jan 12
       
      This article is really good in showing the relationship between teen obesity and fast food by using statistics. Not only that but it also tells us how we can control and manage our weight and not get sucked into big corporate business ways, like those of McDonalds. Providing junk at an affordable price. 
Wasif H

How to Gain Weight - 0 views

nutrition.about.com/...GainWeight.htm

gain weight nutrition food repairement calories training protein

shared by Wasif H on 06 Jan 12 - Cached
  • To gain weight, you need to consume more calories every day than you burn with physical activity. You can also gain weight by increasing the size of your muscles.
  • Nutrient-dense foods include fruits, vegetables and whole grains. Foods that are both energy- and nutrient-dense include legumes, nuts, seeds, olives, and avocados.
  • The main goal is to increase your overall intake of calories every day; it doesn't really matter if you eat more meals or increase the size of the meals you eat right now. If you're not used to eating much at any one time, you may prefer to eat several small meals or snacks throughout the day.
  • ...2 more annotations...
    • Wasif H
      Wasif H on 08 Jan 12
       
      information is quite vague on the website
  • Don't add calories to your meals by choosing unhealthy fried foods such as french fries, chicken nuggets and fish sticks. Choose foods that are prepared with cooking methods like baking, poaching, and stir-frying.
Wasif H

How Much Protein Do I Need To Gain Weight & Muscle? | LIVESTRONG.COM - 0 views

www.livestrong.com/...o-i-need-to-gain-weight-muscle

protein weight muscle exercising before healthy food

shared by Wasif H on 06 Jan 12 - No Cached
  • The amino acids in the protein you eat, especially the essential amino acids your body cannot produce, stimulate muscle synthesis or the creation of new muscle tissue.
  • Men and women both need 1-½ to 2 g of protein per kilogram of body weight per day to gain muscle weight. However, you must include this protein intake as part of a dietary plan very high in calories. Men must first consume 50 calories per kilogram of body weight and women must eat 44 calories per kilogram of body weight just to maintain current body mass. Then, you must add 350 to 700 calories to that to build 1 to 2 lbs. of muscle per week.
  • The best protein powders contain 2 to 2-½ g of the essential amino acid leucine per serving. Leucine appears to trigger the onset of muscle protein synthesis more than other amino acids. Ensure you eat 3 to 9 g of leucine in each of your meals.
  • ...5 more annotations...
  • Your pre- and post-workout meals should be in the form of a protein shake made with a minimum of 48 g of protein, skim milk and fruit
  • he protein in skim milk stimulates muscle synthesis better than the protein in soy milk. Carbohydrates like fruit enhance muscle tissue building when combined with protein powder. The amino acids in protein powders are more quickly absorbed into your bloodstream and your muscle cells compared to meat and chicken, optimally enhancing muscle growth.
  • Protein powders are dietary supplements and must not replace all the sources of protein in your diet. Healthy options of high-protein foods include lean chicken breast, turkey, mackerel, lean meat, low-fat dairy and salmon. Chicken breast, turkey and mackerel are high in magnesium, a mineral essential for optimal muscular contraction
  • Lean red meat is high in iron, necessary for effective transport and use of oxygen, giving you maximal energy. Low-fat dairy products are rich in calcium, another minimal necessary for muscular contraction. Salmon is rich in omega-3 fatty acids, which helps to reduce muscle soreness and inflammation.
  • Plant sources of protein like beans, rice, wheat, nuts and seeds are incomplete proteins. This means such plants are missing at least one essential amino acid. If you do not eat animal products, combine two different sources of plant protein such as beans with rice, seeds, corn, wheat or nuts. Consuming multiple sources of plant protein ensures you eat all the essential amino acids your body needs to build muscle.
Wasif H

How Many Calories Per Day Does A Child Need? | LIVESTRONG.COM - 0 views

www.livestrong.com/...ries-per-day-does-a-child-need

calories child healthy body food fitness facts

shared by Wasif H on 06 Jan 12 - No Cached
  • hrough the age o
  • f 18, daily recommendations go up to 2,200 and 1,800,
  • If your child's level of physical exertion includes activities that equal walking at least 1.5 to 3 miles daily, your child will need about 200 to 400 extra calories depending on your child's age.
Gurkirat S

Low Intensity Workout vs. High Intensity Workouts, Calories Burned, Fat Burned, Weight ... - 1 views

whatscookingamerica.net/...HighIntensityWorkout.htm

intensity workout calories weight

shared by Gurkirat S on 10 Jan 12 - No Cached
  • high intensity workout, which is defined as exercises which push your heart rate up to 75% of its maximum or more, is infinitely better. High intensity workouts have been proven to increase metabolism and burn more calories.
  • low intensity exercise burns fewer calories.
Joti P

Healthty Eating Alternatives | LIVESTRONG.COM - 0 views

www.livestrong.com/...2-healthty-eating-alternatives

alternatives eating healthy

shared by Joti P on 05 Jan 12 - No Cached
  • Eating a healthy diet isn't about cutting a bunch of calories or eliminating certain food groups.
  • should include all major nutrients and keep you feeling satisfied and energetic.
  • Whole Grains
  • ...16 more annotations...
  • foods ranging from white rice to buckwheat.
  • whole grains are generally healthier because they offer more fiber
  • Examples of whole grains include barley, brown rice, oatmeal and whole-wheat bread.
  • Unsaturated Fats
  • Fat calories should make up about ¼ to 1/3 of the calories you eat.
  • saturated and trans fats can damage your cholesterol levels and increase your risk of heart disease
  • Swap these less healthy fat sources out for unsaturated fats, which are found mostly in nuts, seeds, plant oils and fish.
  • Lean Proteins
  • Protein should make up about 10 to 35 percent of your total calories
  • Fish, seeds and nuts also happen to be high in protein.
  • choose skinless chicken breast over fried dark chicken meat, replace whole milk with low-fat or skim milk, and choose beans over red meat in tacos, for example.
  • Fresh Fruits and Vegetables
  • get about 1½ to 2 cups of fruit per day and 2 to 3 cups of vegetables per day
  • a glass of 100 percent fruit juice can equal one serving of fruit but you shouldn't fill up on juice because it doesn't contain any fiber.
  • canned and frozen fruits and vegetables can be healthy alternatives when you don't have access to fresh produce, but avoid the ones that have been doused in salt, sugar, syrup and creamy sauces.
  • fresh fruits and vegetables can become less healthy if you prepare them in unhealthy ways
  • Joti P on 05 Jan 12
     
    This site was good to see how I could change eating habits by finding different alternatives for food. 
Joti P

MyPyramid - Food Pyramid - Food Groups and Serving Sizes - 0 views

lowfatcooking.about.com/...servings102504.htm

health food

shared by Joti P on 05 Jan 12 - No Cached
  • Fruit Group should provide 4 daily servings, or 2 cups.
  • Vegetable Group should provide 5 servings, or 2.5 cups
  • Grain Group should provide 6 ounce-equivalents (1 ounce-equivalent means 1 serving), half of which should be whole grains.
  • ...4 more annotations...
  • Meat and Beans Group should provide 5.5 ounce-equivalents or servings.
  • Milk Group should provide 3 cups/servings.
  • Oils should provide 24g or 6 teaspoons.
  • Discretionary Calories: The remaining amount of calories in each calorie level after nutrient-dense foods have been chosen. Up to 267 calories could be consumed in solid fats or added sugars if the other requirements were been met.
  • Joti P on 05 Jan 12
     
    Also provides a good description for my first question.
1 - 20 of 80 Next › Last »
Showing 20▼ items per page