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Justin D

Will Lifting Weights Stunt My Growth? - 0 views

www.sixpackfactory.com/ifting-weights-stunt-my-growth

exercises fitness healthy body weights lifting growth

shared by Justin D on 23 Nov 11 - No Cached
  • Justin D on 09 Jan 12
     
    To "stunt your growth", the growth plates of the human body must be injured. The most common being overuse injures or even a fall/blow to the limb - causing bone fractures. Bone infections, extreme cold, radiations and certain medications, neurological disorders and metabolic disease also can cause growth plate injuries. So what are growth plates? The growth plates are areas of growing tissue near the end of bones. Growth plates are located on the long bones of children and young people. Each long bone has at least two growth plates-one at each end. This is where the long bones grow. When young people finish growing, the growth plates close and are replaced by solid bone. Thus injuries to the growth plates are especially dangerous for adolescents. Halting the growth of a child is undesirable and thus should be avoided(duh). Paranoid parents becoming more aware thus began questioning whether weight lifting could stunt the growth of their children.
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.
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  • 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?
Wasif H

Bodybuilding.com - Growth Spurt: 30 Pounds Of Muscle In One Year. - 0 views

www.bodybuilding.com/...pounds-muscle-in-one-year.html

strength program training muscle growth bodybuilding healthy body fitness exercises

shared by Wasif H on 05 Jan 12 - No Cached
  • Most sets are 8-10 reps, the ideal range for muscle growth. The first two sets of the first exercise for each bodypart are warm-ups. The last two are working sets. The first working set comprises 8-10 reps to failure, plus 2 forced reps. The last working set will include 8-10 reps to failure, 2 forced reps and 3-5 partial reps at the end.
  • 1. CHANGE IT UP Don't let your body get used to anything. Every three to four weeks, change the exercises and the order in which they are done. Change the angles by using different hand/foot positions. Rest periods can also change; this is an often-overlooked training variable.
  • . REST On at least two days per week, stay completely out of the gym. This means no lifting! And don't neglect sleep - this is one of the most overlooked factors in muscle growth. Sleep equals time to grow.
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  • GOALS Create mini goals. Don't just expect to put on a ton of muscle in one year without checking yourself along the way. Set weight-gain goals every 2-4 weeks and evaluate the results. If you fall short, make an adjustment for the next goal. When you stop setting goals, you stop critical thinking and stop making gains.
  • MAINTAIN Every 8-10 weeks, take a couple of weeks to prevent a plateau. Don't stop training, but back off a little and let your body recover. Stop trying to get stronger and don't push sets to failure. After two weeks of maintaining your previous gains, go back to 110%. Reduce your calories during this back-off phase as well. This gives your body a break from digesting and utilizing all the food you nee
  • FST-7 This is the advanced training technique I've used with all my athletes.
  • Basically, you train that bodypart heavy as you normally would on any given day, keeping the rep range at 8-12, but on the last exercise you perform the 7 sets to finish off that particular muscle, with minimal rest in between to get the best pump possible.
  • Alternate the first exercise between dumbbells, barbells and machines. Use them all each workout, but change the order and angle. On all chest moves, you must arch your back, throw your chest high and keep your shoulders back. This takes the shoulders out of the movemen
  • Low-rep flat-bench presses (fewer than eight reps) are a quick way to tear a pec. Use a full range of motion on all exercises. The only exceptions are intensity multipliers used on the last set. When you reach failure, push your muscles further with assisted negative reps or partials. Lean forward on dips to emphasize chest.
  • Work the angles. There are three sides to the shoulder muscles and countless angles to hit them. Sit, stand, lean; barbell, dumbbell, machine; use them all. Start the workout with a press. Hit the big compound movement while you're strongest. Don't be afraid to work your rear delts near the beginning or middle of the workout. If you always do them at the end they will never grow!
  • Warm up your shoulders, chest, triceps and rotator cuffs before training. The shoulders are vulnerable to injury. Try seated lateral raises to really isolate the side delts. This is my favorite move to build round shoulders!
  • BALANCE YOUR PROTEINS: Take in protein of all types from all sources — fast acting, slow acting, whey, casein, egg, fish and animal proteins (beef, chicken, turkey, etc.).
  • WHERE'S THE BEEF: Beef is great for offseason growth. In addition to the amino acids, you get tons of B vitamins, iron and testosterone-boosting fats.
  • JUNK IT UP: Don't be afraid to eat some junk food once or twice per week. This boosts your metabolism and gives your body a different type of fuel. Stick to the "clean junk." These are calorically dense, but not super greasy foods. Examples are pasta, burgers, steak, sweet potato fries and cheesecake.
  • If you want to grow, insulin spikes are your friends. You just have to time them correctly, like breakfast and postworkout. These are the times to have some fast-acting carbs that quickly replenish glycogen stores.
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 - The Best Time To Take Your Supplements. - 0 views

www.bodybuilding.com/...lebrun19.htm

time supplements healthy body protein creatine glutamine

shared by Wasif H on 06 Jan 12 - Cached
  • Creatine - Learn More Best taken 1/2 hour or so BEFORE a workout and again RIGHT after a workout. What I do is take a creatine/juice/protein drink about a half hour before a workout and than another shake right after. This "bracketing" technique helps set up an anabolic (muscle-building) state for your muscles and helps prevent muscle breakdown from a workout (catabolism). Other than these 2 opportune times, you can add another creatine serving or two any time throughout the day. I usually recommend 25 to 30 grams of creatine on a loading phase and 10-20 grams a day on a maintenance phase.
  • Glutamine - Learn More Definitely take glutamine right before bed. This is where the overwhelming research shows the value of glutamine raising growth hormone levels significantly by taking 5 grams before bed. Also, another great time is upon waking, when your muscles have been without significant nutrition for up to 6-8 hours. Another good time for glutamine is about a half hour or hour after working out. This helps in the recovery/recuperation process from demanding workouts. So, creatine definitely before and after your workout and glutamine right before bed and right upon waking.
  • The best times to take ANY protein drink or protein supplements are as follows. I've listed them in order of importance, so based upon what you can afford, start at the top of the list and work down. When Should You Take It? The most important time is right after a workout. Your muscles are like a sponge and need instant nutrition for muscle recovery and growth. Right before bed. You're about to sleep for 6 to 8 hours. That's a long time without protein. Could you imagine going throughout your day (when awake) not eating 6 to 8 hours? Right before bed is important. Right upon waking. Same thing, you've just gone 6 to 8 hours without proper nutrition. Your body needs protein quick. Half hour before a workout. This sets up the "anabolic window" before your workout and provides your muscles with adequate nutrition so that the effects of weight training (weight training breaks down muscle-called catabolic) are not as severe.
Wasif H

Should I Take A Protein Supplement Before Working Out? | LIVESTRONG.COM - 0 views

www.livestrong.com/...-supplement-before-working-out

supplement working before after healthy protein training

shared by Wasif H on 06 Jan 12 - No Cached
  • Photo Credit Jupiterimages/Goodshoot/Getty Images Active people involved in resistance training regularly take protein supplements to promote muscle strength, enhance muscle recovery and gain muscle size, as acknowledged in an article by Robert R Wolfe in the August 2000 issue of the "American Journal of Clinical Nutrition."
  • An effective protein supplement used before or after working out should contain the nine essential amino acids that cannot be synthesized in the body. The optimum combination of amino acids renders them "complete proteins." These are protein supplements derived from animal or dairy sources.
  • Writing in Bodybuilding.com, bodybuilder Hugo Rivera categorizes five types of protein used in supplements according to their bio-availability value--ability of the body to assimilate and use protein.
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  • The five are: whey protein, egg protein, milk protein also known as calcium cassienate or micellar protein, beef protein in the form of liver tablets, and soy protein.
  • Weight gainers are a blend of protein, carbohydrates and fats, with a high calorie content designed to help you gain weight. They are particularly useful if you are a hard-gainer with low body-fat and a high metabolic rate. Meal replacement powders are a blend of protein and carbs, but lower in calories than weight gainers. Protein powders typically contain no more than 5 percent carbohydrates. Protein bars contain proteins and sugars. Ready to drink protein shakes, contain low carbs and essential fatty acids. Beef liver tablets, a protein supplement that dates back to the 1960s.
  • Take a weight-gainer protein supplement or meal replacement supplement within an hour of finishing your work out. These contain simple carbohydrates to replenish muscle stores of glycogen used as energy during your work out, and a blend of quickly assimilated whey protein and sustained release milk protein to accelerate muscle recovery and enhance growth. Hoffman believes the insulin response generated by simple carbs helps the body's uptake of amino acids.
  • Muscle breakdown occurs during resistance exercise and depletes the muscles stock of the branch chain amino acids, leucine, iso-leucine and valine. Take a quick digesting protein supplement like whey protein before your work out. An article by Jay R Hoffman PHD. in the December 2007 edition of the "National Strength and Conditioning Journal," suggests taking a protein supplement immediately before your workout enhances muscle growth.
    • Wasif H
      Wasif H on 08 Jan 12
       
      Good info on when to take a supplement. some say its bad and others say its benficial.
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.
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

Bodybuilding.com - The Top 25 Ways To Pack On Serious Mass! - 2 views

www.bodybuilding.com/...anthony1.htm

bodybuilding ways pack mass strong lean body healthy growth athletes

shared by Wasif H on 02 Dec 11 - No Cached
  • What did you just say? Eat 6 times per day? Yes, that's right! Don't think that you are going to gain quality size eating 3 square meals per day. The only type of mass you will put on eating this way will be the fat type, and this is not our objective. There is no way that you can reach your caloric or your macronutrient needs eating 3 meals per day. If by some magical reason you can eat them in 3 meals, than you will be so full and bloated, you won't be able tie up your own shoes let alone pound out some heavy deadlifts.
  • Water is very important for many reasons. Water is good for you believe it or not. It has many health and performance benefits. It keeps your organs functioning properly, clears toxins, reduces excess sodium from your body, and it hydrates your muscle cells. It even liberates fat stores on your body so they are burned off as an energy source. Dehydration will cause a major decrement in performance. Even a 2% state of dehydration will cause your performance to go out the window
  • Sleep
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  • Consume Enough Protein "I eat enough protein. I probably ate around 50 grams today." Now if this sounds like you, we are in some serious trouble. That is unless you are a 60-pound child whose major energy expenditure for the day is playing with your Tonka Trucks. Ok, down to the serious stuff here. If you don't eat optimal amounts of protein, you will never put on the muscle mass that you so much desire. You are also hindering your strength gains as well. If you are going up a weight class and you aren't eating the proper amount of protein, guess what?
  • have some of my athletes consume between 1.25-1.5 grams of protein per pound when trying to pack on size.
  • # 5 Maximize Your Carbohydrate Intake
  • # 6 Bump Up Your Fat Intake
  • Milk…It does a body good! You should have known this would be on the list. Milk is the drink of all strength champions throughout history.
  • I knew you would like this one. What true powerlifter wouldn't? Now again, don't get me wrong here. The point is that you should increase you lean meat consumption during a mass phase. Note I said lean meat consumption. This doesn't include bacon, ham, sausage, deli meats, beef jerky, or pepperoni sticks.
  • Jason Levitt on 02 Dec 11
     
    Wasif, I am glad that you are finding the Livestrong website to be of great use to you! Mr. Levitt
Aninder S

Obesity, diabetes: expanding India faces big problem - 0 views

www.physorg.com/...iabetes-india-big-problem.html

india obesity problems

shared by Aninder S on 03 Dec 11 - No Cached
  • childhood obesity and diabetes have become an increasing problem among the middle classes, who have largely benefited from a decade of rapid economic growth.
  • The high number of cases among South Asian people has been attributed to genetic factors, including a predisposition to storing more fat.
  • Socio-environmental factors, though, are now seen as playing an increasing role in the rising number of cases of Type 2 diabetes.
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  • The condition, which occurs when the body cannot effectively use the insulin it makes, largely as a result of excess body weight and physical inactivity, was previously seen mainly in older people .
  • But Indian people are less concerned about nutrition. They first focus on the spice of the food, the taste."
  • Overweight children with diabetes are at greater risk of developing heart disease and heart attacks, deteriorating eyesight, kidney failure, high blood pressure and high cholesterol.
    • Aninder S
      Aninder S on 03 Dec 11
       
      This opens your eyes has to how other places other than Canada, but also India, deal with similar cases of obesity. This also shows is that the way we grow up eating sticks with is as a habit. If we develop a habit of eating fatty foods, then we carry that through our lives. It affects you when you get older and you will continue to spread those some learnings to others. 
Wasif H

Bodybuilding.com - Steve Cook Muscle Building Program - 0 views

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

muscle building strong lean mass body fitness healthy strength program training exercises protein cardio

shared by Wasif H on 02 Dec 11 - No Cached
  • I don't think just one workout works the best. I am constantly changing rep rage, rep tempo and volume to make sure the muscle is always being shocked into new growth. In the off season I try to focus on the basics and doing heavy compound movements to build that dense hard muscle. I feel like this gives me the best bang for my buck. I like Dorian Yates routine, I really like FST7, and even some Arnold type workouts with a lot of sets and reps.
  • Exercise 1 Leg Extensions 2 warm up sets of 15 reps, 1 working set of 10-12 reps to failure Increasing weight (1 min rest between sets) Exercise 2 Leg Press 2 warm up sets of 10-12 reps, 1 working set of 10-12 reps to failure Desired weight (1 min rest between sets) Exercise 3 Hack Squat 2 warm up sets of 10-12 reps, 1 working set of 10-12 reps to failure Desired weight (1 min rest between sets) Exercise 4 Seated Hamstring Curl 1 warm up set of 10-12 reps, 1 working set of 10-12 reps to failure Desired weight (1 min rest between sets) Exercise 5 Stiff-Legged Deadlift 1 warm up set of 10-12 reps, 1 working set of 10-12 reps to failure Desired weight (1 min rest between sets) Exercise 6 Calf Press on Leg Press 1 warm up set of 10-12 reps, 3 rest-pause sets to failure Desired weight (10-15 sec rest between sets) Exercise 7 Seated Calf Raise 1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure Desired weight (1 min rest between sets)
  • Exercise 1 Decline Bench Press 2 warm up sets of 10-12 reps, 1 working set of 6-8 reps to failure Desired weight (1 min rest between sets) Exercise 2 Incline Dumbbell Press 1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure Desired weight (1 min rest between sets) Exercise 3 Flat Bench Dumbbell Flyes 1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure Desired weight (1 min rest between sets) Exercise 4 Dumbbell Concentration Curl 1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure Desired weight (1 min rest between sets) Exercise 5 Hammer Curl 2 working sets of 6-8 reps to failure 1 min rest between sets Exercise 6 Standing Barbell Curls 2 working sets of 8-10 reps to failure Desired weight (1 min rest between sets) Superset 1 Knee Ups 3 working sets to failure Crunches 3 working sets to failure Superset 2 Cable Crunch 3 sets to failure Decline Reverse Crunch 3 sets to failure
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  • Day 3: Cardio Cardio Cardio Only Day 4: Back/Triceps/Calves Exercise 1 Dumbbell Pullover 2 warm up sets of 10-12 reps, 1 working set of 8-10 reps to failure Desired weight (increase weight between sets) Exercise 2 Close-Grip Pulldown 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure Desired weight (1 min rest between sets) Exercise 3 One-Arm Dumbbell Row 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure Desired weight (1 min rest between sets) Exercise 4 Wide Grip Cable Row 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure Desired weight (1 min rest between sets) Exercise 5 Barbell Deadlifts 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure Desired weight (1 min rest between sets) Exercise 6 Triceps Pushdown 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure Desired weight (1 min rest between sets) Exercise 7 Lying Triceps Extensions 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure Desired weight (1 min rest between sets) Exercise 8 Seated Triceps Press 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure Desired weight (1 min rest between sets) Exercise 9 Calf Press on Leg Press 1 warm up set of 10-12 reps, 3 rest-pause sets to failure Desired weight (10-15 sec rest between sets) Exercise 10 Seated Calf Raise 1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure Desired weight (1 min rest between sets
  • Day 5: Delts/Traps/Abs Exercise 1 Dumbbell Shoulder Press 1 warm up set of 10-12 reps, 1 warm up set of 8-10 reps, 1 working set of 6-8 reps to failure Desired weight (1 min rest between sets) Exercise 2 Side Lateral Raise 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure Desired weight (1 min rest between sets) Exercise 3 Low Pulley Delt Raise 1 set of 6-8 reps to failure Each arm Exercise 4 Reverse Dumbbell Flyes 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure Desired weight Exercise 5 Barbell Shrugs 1 warm up set of 12-15 reps, 2 working sets of 8-10 reps to failure Desired weight Exercise 6 Upright Row 1 warm up set of 12 reps, 2 working sets of 8-10 reps to failure Desired weight Superset 1 Knee Ups 3 working sets to failure Crunches 3 working sets to failure Superset 2 Cable Crunch 3 sets to failure Decline Reverse Crunch 3 sets to failure .mainheader h1 { position: relative; color: #ffffff; line-height: 115%; vertical-align:bottom}.mainheader h1 span { background: url(http://www.bodybuilding.com/fun/images/2009/maingrade.png); background-repeat: repeat-x; position: absolute; display: block; width: 480px; height: 31px; } .subheader h2 span { background: none; filter: progid:DXImageTransform.Microsoft.AlphaImageLoader(src='http://www.bodybuilding.com/fun/images/2009/maingrade.png', sizingMethod='scale');}.subheader h2 { position: relative; color: #ffffff; line-height: 115%; vertical-align:bottom}.subheader h2 span { background: url(http://www.bodybuilding.com/fun/images/2009/maingrade.png); background-repeat: repeat-x; position: absolute; display: block; width: 445px; height: 31px; }Get A Printable Log Of Day 5. http://www.bodybuilding.com/fun/printlog2.php?firstname=Steve+Cook&name=Day+5%3A+Delts%2FTraps%2FAbs&num_exercises=18&Exercise[]=Exercise+1&Sets[]=0&Exercise[]=Dumbbell+Shoulder+Press%2C+1+warm+up+set+of+10-12+reps%2C+1+warm+up+set+of+8-10+reps%2C+1+working+set+of+6-8+reps+to+failure+&Sets[]=3&Exercise[]=Exercise+2&Sets[]=0&Exercise[]=Side+Lateral+Raise%2C+1+warm+up+set+of+10-12+reps%2C+1+working+set+of+8-10+reps+to+failure+&Sets[]=2&Exercise[]=Exercise+3&Sets[]=0&Exercise[]=Low+Pulley+Delt+Raise%2C+6-8+reps+to+failure+&Sets[]=1&Exercise[]=Exercise+4&Sets[]=0&Exercise[]=Reverse+Dumbbell+Flyes%2C+1+warm+up+set+of+10-12+reps%2C+1+working+set+of+8-10+reps+to+failure+&Sets[]=2&Exercise[]=Exercise+5&Sets[]=0&Exercise[]=Barbell+Shrugs%2C+1+warm+up+set+of+12-15+reps%2C+2+working+sets+of+8-10+reps+to+failure+&
  • Motivation is key! My Motivation comes from a deep love for weights and to see how far I can push myself everyday in the weight room. I want to be the best I can genetically be. As healthy and as strong and lean as possible. I sometimes have to remind myself not to overdo it. As I've gotten older I realized how important recovery is. Ultimately I want to be the next Steve Reeves... I want a body that is appealing to the masses. My goal is to have the perfect balance of size, shape and symmetry.
  • While good quality supplements can make a difference (especially when dieting) they aren't an excuse to have poor nutrition and sleep habits. By taking the right supplements for your goals and in the right amount, one can achieve results faster than without supplementing. It's important to know exactly what you are putting into your body. Follow the instructions...just because some is good doesn't mean more is better!
    • Wasif H
      Wasif H on 08 Jan 12
       
      great read, I think this workout is an effective way to build muscle. Ive tried some of this workout and its challenging but its worth it.
Ali C

THE ROLE OF RED MEAT IN OUR DIET - 0 views

www.ij.co.za/...content.php

role meat human protein

shared by Ali C on 04 Dec 11 - No Cached
  • Red meat has played a significant role in human evolution and remains a core food in most people's diet Red meat is naturally nutrient rich and provides so many of the essential nutrients our body requires for optimum health. Red meat is full of goodness; it tastes great, is extremely versatile and it deliciously satisfies appetites, whether eaten as part of a main meal or a snack. The goodness found in red meat Often, we are not aware of all the many nutritional benefits to be found in the food we eat and red meat is probably one of those foods. However, it is a truly amazing source of so many nutrients that are essential for healthy bodies: Protein Red meat is a significant source of high-quality protein, providing all the essential amino acids necessary for healthy body functioning and particularly important for growing children. The protein in beef and lamb is highly digestible - around 94% compared with a 78% digestibility in beans and 86% in whole wheat. Iron Red meat is a very rich source of haem-iron which is needed to form haemoglobin which carries oxygen in the blood around the body. Oxygen is essential for producing energy from food to help the body function. The haem-iron in red meat is well absorbed compared to non-haem iron in plant foods. Zinc Red meat is a good source of zinc; an essential nutrient for the immune system, growth and wound healing. The zinc in red meat and other animal foods is better absorbed than from most plant foods. Omega-3 fatty acids After fish, red meat has the second highest contribution of omega-3 and is an important natural resource of this nutrient. Omega-3s are essential to the healthy functioning of the nervous system and important to heart health.
    • Ali C
      Ali C on 04 Dec 11
       
      A great website that goes in depth with meat and its effects on our human body.
Joti P

Balanced Diet Nutrition - Nutrition, Function, Side Effects - NY Times Health Information - 0 views

health.nytimes.com/...overview.html

shared by Joti P on 02 Dec 11 - Cached
    • Joti P
      Joti P on 02 Dec 11
       
      This article really describes what food you should and should not be eating when you want a balanced diet. 
  • Growth and development
  • Fruit group
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  • Vegetable group
  • unbalanced diet can cause problems with maintenance
  • A balanced diet means getting the right types and amounts of foods and drinks to supply nutrition
  • balanced diet that is low in saturated and trans fats, cholesterol, added sugars, salt, and alcohol
  • Balance your calorie intake with exercise.
  • Eat 2 cups (4 servings) of fruit
  • Eat 3 ounces or more of whole-grain products per day.
  • Avoid trans fatty acids,
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

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
  • ...4 more annotations...
  • 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

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.
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  • 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

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.
  • ...6 more annotations...
  • 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. 
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