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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

Bodybuilding.com - Dissecting And Rebuilding Your Daily Nutrition! - 0 views

www.bodybuilding.com/...anthony17.htm

nutrition daily healthy food repairement calories training

shared by Wasif H on 06 Jan 12 - No Cached
  • Caloric intake is also very important for your strength levels. If your calories are too low for your energy expenditure you will be going backwards with your progress instead of forward.
  • f you are training hard and you are not taking in the optimal amount of protein that your body needs to recover and replenish from your hard workouts, much of your time in the gym will be wasted. This doesn't sound so good does it?
  • One very important thing your Dietician forgot is your pre and post workout nutrition plan. Where are they? What you eat before and after your training plays a major role in your success. If your nutrition plan doesn't have these included in them then you are definitely getting shortchanged on your results.
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  • Jack Up Your Fiber
  • You need to increase your daily fiber intake especially since you will be increasing your protein intake, as this will make sure to keep the plumbing in proper working order.
    • Wasif H
      Wasif H on 08 Jan 12
       
      Very good source , learned a lot information , would reccomend this 
Ali C

Healthy Diet To Tone & Strengthen Abs | LIVESTRONG.COM - 0 views

www.livestrong.com/...hy-diet-to-tone-strengthen-abs

abs tone strong foods

shared by Ali C on 04 Dec 11 - No Cached
  • Oatmeal can help you stave off your hunger and take inches off of your waist. Cravings are caused by a drop in blood sugar. Oatmeal is high in fiber, which will keep you fuller longer and stave off any snack attacks or sugar cravings. Fiber also allows you digestive system to work better, ridding you of any bloating or constipation and leaving you with a firmer midsection.
  • Eggs are full of vitamins and nutrients that burn fat and build muscle. Eggs contain vitamins A, D, E and B12, which the body uses to metabolize fat. They are also a great source of protein, which the body uses to build muscle. A study at Louisiana State University found that those who ate eggs for breakfast daily lost more weight than those who ate bagels, the Quick & Simple website notes.
  • You need fat to lose weight, believe it or not. Monounsaturated fats are a good thing, and you can find them in cooking oils such as olive oil and canola oil. Good fats also help lower your cholesterol and lessen food cravings. Olive oil has also been shown to help prevent Alzheimer's disease, and to help deliver nutrients to the brain. Other foods high in monounsaturated fats include olives, avocados and almonds.
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  • Nuts will help you get the abs you want by keeping you fuller longer. A study at Purdue University showed those who ate nuts felt fuller for longer periods than those who ate rice cakes, Quick & Simple reports. Don't overindulge with nuts, though, because they are high in calories and fat. The U.S. Department of Agriculture also instructs you to avoid salted nuts, because they exceed the agency's recommendations for daily sodium intake.
    • Ali C
      Ali C on 04 Dec 11
       
      Good site, because I wanted to know what you should do to have healthy abs and toned abs. It gave me a list of things to eat and their effects.
Wasif H

Bodybuilding.com - How Much Protein Should You Consume? - 0 views

www.bodybuilding.com/...bbprotein.htm

body fitness healthy food Health lean

shared by Wasif H on 06 Jan 12 - No Cached
  • You can use this Protein Calculator to determine the optimum protein consumption to accomplish your goals!
  • t's healthiest to divide your protein consumption into 5 or 6 meals evenly spaced throughout the day with the total amount being in the range given by the protein calculator. For more info, check out our whey and ionic whey pages.
  • A good way to efficiently raise your protein intake is by drinking protein shakes or eating protein bars. Check out our full listing of Protein Powders or Low Carb Proteins for great results. Protein Bars and Protein Powders are perfect for enhancing strength and energy at your convenience.
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  • ifestyle/Training Goal Daily Protein Needs Lifestyle/Training Goal Daily Protein Needs Bodybuilding 1.0 - 1.6g/lb bodyweight   Endurance 0.7 - 0.9g/lb bodyweight Power & Speed 0.9 - 1.1g/lb bodyweight   Trauma Recovery 0.9 - 1.4g/lb bodyweight Dieting 0.35 - 1.0g/lb bodyweight   Stressed 0.45 - 0.7g/lb
    • Wasif H
      Wasif H on 08 Jan 12
       
      This is  a good Protein calculator which narrows the amounts down according to your training goals.
Wasif H

Bodybuilding.com - How More Protein Equals You Being More Lean! - 0 views

www.bodybuilding.com/...-protein-equals-leaner-you.htm

workout protein body fitness healthy being lean

shared by Wasif H on 06 Jan 12 - No Cached
  • Protein is second to only water as the most abundant nutrient in the human body. All living tissue is made of 22 amino acids, amino acids that are only present in protein
  • The amino acids into which proteins are broken down to maintain the health of skin, mouth, eyes, hair; stabilizes appetite; necessary for carbohydrate metabolism; weight control, essential for normal functioning of the heart, nerve tissues, muscles, digestion, learning capacity, replacement of old cells and growth.
  • These amino acids work to repair muscle tissues and structures that are damaged during life and exercise. Cellular waste if not destroyed causes a bevy of ailments/disease and hinder the bodies metabolic processes.
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  • ncomplete proteins come from "plant products", beans, rice, etc. They must be combined in order to supply the body with the 9 essential amino acids it needs. Ladies and gentlemen, now that you see how important consuming protein is let's look at how much should be consume and what types.
  • The world health organization and many national health agencies have independently conducted studies, which (even though they differ slightly) all conclude our daily protein requirement should be between 10% to 15% of our daily caloric intake. If you eat 2000 calories a day that equates to 50 to 75 grams of protein.
  • Protein needs of individuals vary in nature. To estimate your personal protein needs you will need to take your current weight in pounds, divide it in half and then subtract 10. The result is a rough estimate of how much protein you should consume.
  • If you do not already do so, read food lables, then buy your food uncooked and cook it healthfully. If you do not take anything else from this article that last sentence is paramount.
  • your schedule is hectic and you are just too busy and do not have time to eat high protein foods then bars and powders can be substituted. A lot of bars on the market are loaded with other "not so good" man made additives, trans fats, aspartame, saturated fat content (over 3.5g), etc.
    • Wasif H
      Wasif H on 08 Jan 12
       
      The amount of protein when your not working out varies from each source. 
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

How long should I being working out for? - 0 views

www.livestrong.com/...long-should-teenagers-exercise

shared by Gurkirat S on 09 Jan 12 - No Cached
    • Gurkirat S
      Gurkirat S on 09 Jan 12
       
      The amount of time I should being working out for is at least 60 minutes three days out of a week. Any kind of activities, that will help me build my muscles and bones stronger for example, like of how I go to the gym, and it helps my body in general stronger and gives me more strength as well. Also, this means that I don't have to do a continuous workout, I just got do 60 minutes in total, doesn't matter of what I do, as long as I'm using muscles to do it. For example, I can do 30 minutes in the morning and 30 minutes during the evening. 
  • Daily Cardio Needs Most teenagers should aim for at least 60 minutes of exercise every day, most of which should come from moderate-intensity cardio exercises such as brisk walking or vigorous cardio exercises such as running, according to the Centers for Disease Control and Prevention. Include vigorous activity in your workout sessions at least three days each week. Although you need about 60 total minutes of exercise a day, the length of any one exercise session can be shorter. For example, you could do two 30-minute sessions or four 15-minute sessions spread throughout your day.
  • Daily Strengthening Needs Activities that strengthen your bones and muscles should be a part of your 60 minutes of exercise at least three days out of the week. Activities such as gymnastics build your muscle and bone strength, but a gym workout also helps. Strengthening exercise options include body weight workouts such sa pull-ups and crunches, resistance tubing exercises, free-weight exercises and weight machine exercises, according to the Mayo Clinic.
  • Gurkirat S on 09 Jan 12
     
    How long should I being working out for?
Paul McCarlie

How Much Exercise Is Enough? - 0 views

heartdisease.about.com/...enoughexercise.htm

much exercise enough

shared by Paul McCarlie on 10 Jan 12 - No Cached
  • we should all engage in 60 minutes of daily vigorous physical activity
  • To maintain optimal cardiovascular health, a good body weight, and a favorable body composition, we really ought to be exercising at least an hour a day.
    • Paul McCarlie
      Paul McCarlie on 10 Jan 12
       
      Thats not a lot
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  • My fear is that typical, normal Americans, upon learning that all their efforts to fit at least some exercise into their busy schedules are, after all, laughably inadequate, are going to throw up their hands in sheer frustration and disgust and say, "Screw it, Tillie. Pass the remote and open a bag of Cheetos." I suspect this is true because, well, that was very nearly my reaction to this report.
  • f you can engage in vigorous exercise for an hour a day without making yourself crazy, disabling yourself with orthopedic issues, losing your job, or instigating a divorce, then by all means do so. But if you are a mere mortal, then at least try to go for a walk every day. Twenty minutes of moderate daily activity won't make the pounds melt off or give you the same body composition as Lance Armstrong or the Williams sisters, but it will make a real impact on your cardiovascular health.
    • Paul McCarlie
      Paul McCarlie on 10 Jan 12
       
      Hmm, not sure if that's enough to keep me nice and slim
Justin D

How Safe Is Protein Powder? | LIVESTRONG.COM - 0 views

www.livestrong.com/...848-how-safe-is-protein-powder

protein powder

shared by Justin D on 27 Nov 11 - No Cached
  • Justin D on 09 Jan 12
     
    Picking Your Protein MAKE A DECISION FOR THE BEST RESULTS Once you know what type of protein you want to use, the next step is to identify the nutritional values within that specific protein. First, you should always check the calories per serving. Both weight loss and muscle gains boil down to your calorie intake, so you'll want to be sure the protein you choose aligns with your goals. Generally protein powders are divided into lean, meal replacement and weight gainers. Next, make sure the grams of protein per serving are adequate for your goal. A good general rule of thumb is to consume 1 gram of protein for every pound of body weight. Be sure to consume your daily allotment in small amounts throughout the day to prevent overconsumption and to maximize your results.
Justin D

A Nutrition Plan For Athletes | LIVESTRONG.COM - 0 views

www.livestrong.com/...90034-nutrition-plan-athletes

nutrition plan

shared by Justin D on 27 Nov 11 - No Cached
  • Justin D on 09 Jan 12
     
    Teenage athletes should include protein with all or most meals and snacks. Protein is an essential nutrient needed in the body for the growth, development and repair of muscles and body tissue. Protein is particularly beneficial following a workout, as it aids in rebuilding muscle fibers broken down during an intense or prolonged exercise session. This boosts the strength of muscles in addition to increasing muscle mass and size. With adequate recovery, the body is better able to perform optimally during a workout the following day with less risk of fatigue, soreness or possible injury. Incorporate protein into daily meals by eating eggs for breakfast, a chicken salad for lunch, low-fat yogurt and string cheese for snacks and a serving of lean beef, turkey or fish for dinner. A post-workout protein shake made with low-fat milk, a banana and protein powder may also help athletes who have trouble meeting caloric needs through food.
Wasif H

Explosive Speed Training | LIVESTRONG.COM - 0 views

www.livestrong.com/...60124-explosive-speed-training

speed training cardio healthy body fitness exercise

shared by Wasif H on 02 Dec 11 - No Cached
  • In regard to athletics, speed is how fast an individual can travel from one point to another. It has to do with stride frequency, or the number of steps per unit of time, and stride length, or the distance that each step covers.
  • To increase your speed, your daily training sessions should place emphasis on improving your overall work capacity, ensuring that your joint mobility is normal, increasing the strength of your legs and core, developing running endurance and improving running coordination.
  • There are numerous drills that should be incorporated into an explosive speed training program that help to improve your coordination and running technique. Marching drills, skipping and arm swings are typically done prior to more intensive training exercises.
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  • Because these are not physically intensive, you should try to fit these in every day. They’re meant to develop muscle memory and teach your nervous system and muscles how to efficiently work together, so the more repetitions you can get in of form drills, the better.
  • Form drills are very important, but it’s essential that you take the skills that you learn from them and apply them to actual speed and endurance drills.
  • There are different types of speed and endurance training workouts that you can incorporate, such as participating in extensive intervals, which means completing a high number of sprinting repetitions, or you can use intensive intervals, which require you to do less repetitions but at high-speed, very intense sprints, perhaps with added resistance such as running hills, or using a parachute for drag.
Joti P

Motivation - 0 views

kidshealth.org/...motivation.html

motivation

shared by Joti P on 03 Dec 11 - Cached
  • Everyone struggles with staying motivated and reaching their goals.
  • So how do you stay motivated and on track with your goal?
  • First, know your goal.
  • ...20 more annotations...
  • writing down your major goal.
  • Make it specific.
  • Let's say your goal is to get fit. That's pretty vague.
  • Make it specific by defining what you want to achieve
  • muscle tone
  • why you want to get fit, and by when
  • Make it realistic.
  • Part of staying motivated is being realistic about what you can achieve within the timeframe you've planned.
  • Write it down
  • Research shows that writing down a goal is part of the mental process of committing to it.
  • Break it down.
  • You need to pay constant attention so you don't get sidetracked.
  • Then set specific daily tasks,
  • Put these on a calendar or planner so you can check them off.
  • Ask a coach to help you set doable mini-goals
  • and for tasks to improve your performance
  • so you'll stay motivated to run farther.
  • Reaching frequent, smaller goals is something to celebrate.
  • confidence, courage, and motivation to keep running — or doing whatever it is you're aiming to do.
  • reward yourself!
  • Joti P on 03 Dec 11
     
    This site is really good with explaining how that not all health related topics fall under exercise, but also with other aspects of your life.  This relates well for question 9 
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
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  • 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
Wasif H

Low-carb Foods To Eat Before Exercising | LIVESTRONG.COM - 0 views

www.livestrong.com/...foods-to-eat-before-exercising

foods exercising carbohydrate before fitness training

shared by Wasif H on 06 Jan 12 - No Cached
  • The theory behind low-carb diets is that when your body is deprived of carbs, your fat stores are burned to provide energy. This causes you to lose fat and stay slim and trim. Another benefit of a low-carb diet is that you tend to eat more protein, which helps build muscle. Make the change to a low-carb diet with an eye on how you feel and how much energy you have during your workouts and other daily activities.
  • The best way to reduce carbs in your diet is to restrict those foods that are comprised of simple carbs, such as snacks and foods made of refined sugar, white flour, white rice, snack foods, cakes, cookies and soda. Low-carb snacks or meals to eat before exercise include eggs, cheese, some fruits, vegetables and whole grains.
  • People with lower amounts of stored fat may find they do not have enough energy to get through the day. Low-carb diets also can cause “brain fog.”
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  • Finally, depletion of muscle glycogen may lead to muscle loss as there is not enough proper fuel to maintain them.
  • f you feel weak, nauseous, or light-headed during your exercise, stop and rest. Drink some water. If the feelings persist, see your doctor.
  • After you hit your ideal weight, you can raise your carb intake slightly to keep your body out of ketosis and to prevent muscle wasting.
Wasif H

Bodybuilding.com - The Refueling Factor: How Many Carbs Post-Workout? - 0 views

www.bodybuilding.com/...w-many-carbs-post-workout.html

carbs factor calories nutrition repairement lean healthy

shared by Wasif H on 06 Jan 12 - No Cached
  • Yet they're doing the same thing you've been told to do your entire lifting career: Consume carbohydrates post-workout.
  • While the idea of carbohydrate-laden post-workout nutrition is a sexy sell to athletes and physique enthusiasts alike, where does it come from, and what does it mean?
  • Pretty much everyone who works out shares three basic post-workout recovery goals: To begin the recovery process To support muscle growth To support our hormones and metabolism after a hard training session
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  • As a result, your goals are to optimize fat burning and muscle building alike.
  • If you're an endurance athlete, I recommend consuming half of your daily carbs post-exercise. Assuming you're training for a upcoming endurance event, I'd advise consuming 3 to 4 grams of carbohydrates per pound of your bodyweight.
  • To sum it all up, if you want to optimize your physique and health, follow a strict low-carbohydrate approach post-workout for a few days, followed by a large refeed meal.
  • hat's because of the role that carbohydrates and insulin play in tumor development, cholesterol issues, diabetes, and various other factors11.
Wasif H

What Happens If You Intake Too Much Protein? | LIVESTRONG.COM - 0 views

www.livestrong.com/...if-you-intake-too-much-protein

too much protein intake muscle body fitness

shared by Wasif H on 06 Jan 12 - No Cached
  • Protein-rich foods can be delicious as well as nutritious -- just think of a creamy, thick cup of yogurt or a savory, juicy grilled steak.
  • While high-protein foods have a bounty of valuable nutritional and health properties, however, the benefits can turn into risks if you eat too many of them over an extended period of time.
  • According to Katherine Zeratsky, a registered dietitian for MayoClinic.com, you may experience constipation if you follow a high-protein diet for several months or longer.
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  • While protein-rich foods don't cause digestive problems by themselves, eating a lot of them may leave less room for high-carbohydrate foods in your diet, which tend to have a lot of dietary fiber.
  • More severely, taking in too much protein could raise your risk of serious diseases including cancer, heart disease, and liver or kidney problems. Partially, that is because so many protein-rich foods are also high in saturated fat, cholesterol and sodium, all of which can enhance risk factors for those diseases. If you choose plant-based proteins instead of animal proteins and full-fat proteins, your personal risk may not be quite as high.
  • Protein contains calories -- sometimes more calories than carbohydrate- or fat-rich foods. Although it can help you gain lean muscle mass, eating protein in excess of your body's needs will result in fat gain.
  • The question of how much protein to eat can be a tricky one because the right amount for one individual may be far too much for another. MayoClinic.com recommends getting between 10 percent and 35 percent of your daily calories from protein, or about 50 to 175 g per day.
  • You can also calculate recommendations based on your body weight. Dr. Melina Jampolis, physician nutrition specialist for CNN.com, suggests getting about 0.8 g of protein per day per kg of your body weight.
  • Unless you're following a diet that is very unbalanced, you're likely not at risk for eating too much protein. It's also important to realize that some protein is essential for health, since protein-rich foods build and repair muscle and bone tissue, satiate hunger and provide energy. If you have concerns about the protein amounts in your diet, talk them over with your doctor or a registered dietitian.
    • Wasif H
      Wasif H on 08 Jan 12
       
      This is a good website because it looks at the other point of view. Too much protein isnt good for you if your not properly working out and making sure it turns into lean muscle. 
Wasif H

How Much Protein Do You Need When Lifting Weights? | LIVESTRONG.COM - 0 views

www.livestrong.com/...-you-need-when-lifting-weights

protein lifting weights body fitness healthy

shared by Wasif H on 06 Jan 12 - No Cached
  • Protein serves a number of functions in the body. This nutrient is essential for the proper growth and repair of muscle tissue, as well as all other bodily tissues.
  • There has been some debate about how much protein the body needs for optimal gains in muscle mass, although recent guidelines, as of February 2011, suggest that it's less than previously thought.
  • Recent guidelines, as of February 2011, suggest that the ideal protein intake for strength-training athletes is in the range of 0.7 to 1.0 g of protein per 1 lb. of body weight each day.
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  • This translates to about 28 to 40 calories from protein per 1 lb. of body weight each day. Previous recommendations have suggested protein intake in excess of 1.5 g per 1 lb. of body weight.
  • Protein is composed of amino acids, which provide protein with its ability to promote tissue growth and meet other bodily needs. The body can produce many of these amino acids on its own, although nine are deemed "essential" because the body can not manufacture them. The best sources of protein for building muscle are those that contain all nine essential amino acids. Meat, eggs, dairy products and soy have all essential amino acids.
  • Whey and casein protein are two popular protein supplements in the fitness industry. Both of these proteins come from milk extract and can be effective stimulants for new muscle growth, especially when combined with carbohydrates.
  • If you are not a weightlifter, you still need a certain amount of protein each day. Most healthy adults need 0.4 to 0.5 g of protein per 1 lb. of body weight each day
  • Endurance athletes, on the other hand, need about 0.6 to 0.7 g of this nutrient per 1 lb. of body weight. Protein should generally account for about 10 to 15 percent of your total calories daily.
Wasif H

Bodybuilding.com - Top 5 Reasons To Use Creatine: Get The Results You're Looking For Qu... - 0 views

www.bodybuilding.com/...5-reasons-to-use-creatine.htm

reasons creatine supplement healthy protein training fitness

shared by Wasif H on 06 Jan 12 - No Cached
  • With all the different supplements that are available for use, many people have a tendency to get confused on which they should take. In some cases there will be one or two supplements in particular that will stand out to you and draw your attention.
  • One supplement to take, that often tops the list of many people, is creatine. Let's have a quick look at the top five reasons why you should consider taking creatine.
  • Why Should You Consider Taking Creatine?
  • ...20 more annotations...
  • . Increased Workout Intensity Translates To More Muscle Mass
  • One of the first reasons why you need to start taking creatine is because it will help to increase your overall workout intensity, which means you will achieve a higher level of muscle mass.
  • The creatine will allow you to keep pushing hard in the gym at a time when you would have previously had to decrease the load or stop entirely, so this helps in terms of building muscle faster.
  • Better Muscular Contraction Means Enhanced Sports Performance:
  • The second reason to take creatine is for athletic performance. If you're involved in sports that require stop and go type of activity, creatine is going to come in very helpful for you.
  • To put this into perspective, a player in a game of hockey taking creatine would not only be able to go harder with each shift he's on the ice, but he'll be able to last through more shifts total throughout the game.
  • Quicker Atp Re-Synthesis Equates To Frequent Training Sessions:
  • Third, creatine is going to allow you to train at a higher frequency, which also means quicker and more significant muscular gains.
  • The more frequent you are able to stimulate a muscle, the faster it will grow bigger, provided that it has had the opportunity to fully grow back after the first stress load that was placed upon it.
  • Since creatine helps increase the recovery rate of the muscle cells, this means you may not require as much total rest time in between each workout you perform.
  • So if you're someone who commonly takes a few days off between each full body workout, using creatine may allow you to cut this down to just a single day between workouts. Over time this will translate to more workouts and will make a difference on your results from month to month.
  • Higher Glycogen Levels Generates Huge Muscle Pumps:
  • Fourth on our list of reasons why you need to use creatine is because of the muscle pumps you'll get. While muscle pumps don't necessarily help you out physiologically in terms of building muscle mass, they will help with motivational levels.
  • There's nothing like seeing a muscle grow at the end of a workout to motivate you to get back into the gym and do it again a day or two later, and since creatine causes a higher level of water retention in the body, the muscle pumps you'll experience will go up.
  • Faster Sprint Performance Increases Metabolic Rates And Fat Loss:
  • Finally, the last reason why you should consider investing in creatine as one of the muscle-building supplements you use is because it'll help you increase your metabolic rate.
  • If you're currently looking for fat loss, how many calories you burn on a daily basis will have a significant impact on how quickly you see progress.
  • Since sprint cardio training is one of the best ways to boost your metabolic rate and sprinting relies strictly on ATP as a fuel source, supplementing with creatine allows you to have a better sprint performance during your weight loss phase.
  • If you do make the decision to utilize creatine with your training program also remember to perform the loading phase first as this will be critical to getting the muscle cells fully saturated right from the start and allowing you to see the biggest benefits from taking the supplement.
    • Wasif H
      Wasif H on 08 Jan 12
       
      Good info on creatine and why it can be useful.
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.
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  • 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.
Paul McCarlie

Staying skinny all about your attitude | The Post and Courier, Charleston SC - News, Sp... - 0 views

www.postandcourier.com/...skinny-all-about-your-attitude

staying skinny attitude post courier charleston news sports entertainment

shared by Paul McCarlie on 10 Jan 12 - No Cached
  • The things that make you slim are not what keep you slim. You need a different skill set.
  • o stay slim, it turns out, you need to stay positive, regularly giving yourself praise, rewards, pep talks and back pats for staying on track. Forget modesty. Tell yourself daily, "Great job!"
  • Find new thrills
  • ...6 more annotations...
  • Love your new body.
  • Adopt a "can do" philosophy.
  • Learn to say "Ahh," not "Oh, no."
  • Check the scales.
  • Find 8.5 minutes a day
    • Paul McCarlie
      Paul McCarlie on 10 Jan 12
       
      basically stating that in order to stay skinny, you need to be positive
  • Paul McCarlie on 10 Jan 12
     
    about the connection between weight loss and attitude
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