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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.
  • ...7 more annotations...
  • 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 Weightlifting & How Much Cardio Exercise? | LIVESTRONG.COM - 0 views

www.livestrong.com/...fting-how-much-cardio-exercise

weight lifting exercise order matter healthy training cardio equality

shared by Wasif H on 06 Jan 12 - No Cached
  • The amount of weightlifting and the amount of cardiovascular exercise you perform depend entirely upon your goals. If you plan on competing in a weightlifting competition or running a marathon, your training will need to be tailored accordingly. If your goal is to build strength and power while improving your overall health, your training demands can be less specific and less intensive.
  • Weightlifting training is unlike recreational lifting or bodybuilding in that you train to improve on two lifts. You will spend the majority of your training time practicing the two lifts, variations of the lifts, and then some simple assistance work such as barbell squats.
  • If you wish to make significant progress, increase both the intensity and the duration of your exercise, whether it is rowing, running, jumping rope, or swimming. And if you wish to improve at a specific activity, you need to train for that activity. While running will help your cardiovascular conditioning, it does not mean that it will make you a strong swimmer.
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  • While it is technically possible to train for a marathon and weightlifting competition at the same time, it is doubtful you will do well at either one, and run the risk of injury secondary to over-training. If your goal is general strength and conditioning, a few weightlifting training sessions a week and cardiovascular exercise on your off days will improve strength, power and health. If you wish to do well at one activity, you need to specialize. If you go for a limit run the day before a weightlifting meet, you are going to be too tired and sore to lift very much. If you snatch and clean heavy the night before a race, you are going to be stiff, sore and slow, so only you can determine how much of each.
  • Wasif H on 06 Jan 12
     
    weightlifting
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!
  • What is protein? How much protein do we need? Is it possible to eat too much protein?
  • ...5 more annotations...
  • mainly made up of protein. However, p
  • mainly made up of protein. H
  • 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

How Much Protein And Carbs Should You Eat Before Workout? | LIVESTRONG.COM - 0 views

www.livestrong.com/...-should-you-eat-before-workout

carbs workout protein body fitness healthy food calories nutrition

shared by Wasif H on 06 Jan 12 - No Cached
  • If your workout is the key to your dream physique, then your diet is the key to your most effective workout. The food you eat is directly tied to the way your body performs, and an under-performing body won't burn as many calories or build as much muscle as one that is perfectly fueled.
  • the most important factor is the mix of carbohydrates and protein.
  • No matter what volume of food you consume, dietitian Christopher Mohr recommends 5 g of carbs for every 1 g of essential amino acids -- about 1.6 g of a complete protein will provide 1 g of essential amino acids. Consuming these nutrients before your workout allows your body to take advantage of workout-induced increased blood flow to establish the amino acids in your muscles while boosting blood sugar for steady energy.
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  • Whatever you decide to eat, keep the 5:1.6 g carb-to-protein ratio in mind.
  • Obviously, the closer you get to your workout time, the smaller the meal should be
  • Many protein shakes and sports bars are designed specifically as pre-workout nutrition and have the precise nutrient ratio you need. They also have the added advantage of being portable, which can be convenient for those who hit the gym on the way home from work.
  • If you are stuck without your favorite supplement at hand, fat-free chocolate milk will suffice -- according to Mohr, it provides the exact carb-to-protein ratio as a pre-workout shake. The fat-free part is important though -- fat digests slowly and can weigh you down when you least need it.
  • Supplements are simply convenience products, and are not necessary to good nutrition. You can get the same benefit from whole foods, but this requires more planning and label reading. Fat-free yogurt with fruit and granola works, as does a whole-grain bagel with peanut butter.
  • Timing is important -- even the perfect meal can leave you flat if you eat it too early or weigh you down if you eat it too late
  • The actual amount of carbs and protein you eat depends upon how much time will elapse before your workout.
  • f your only pre-workout nutrition is a regular meal, eat it about three or four hours before you exercise so the food has time to digest. Otherwise, your full stomach will be susceptible to upset, and the nutrients won't be available in your bloodstream when your body needs them. Smaller meals can be eaten two or three hours prior, but stick to a small snack if you only have an hour to go.
  • Supplements are by far the easiest way to ensure you get the proper ratio in an appropriately-sized food source.
  • For a larger meal, a turkey sandwich on whole grain bread with lettuce and tomato is a nearly perfect pre-workout meal, and bananas or fruit juice can be a last-minute snack for quick energy.
Paul McCarlie

How much exercise is enough? - Health - Fitness - Smart Fitness - msnbc.com - 0 views

www.msnbc.msn.com/...how-much-exercise-enough

much exercise enough health fitness msnbc com

shared by Paul McCarlie on 10 Jan 12 - No Cached
  • Examples of moderate activity include brisk walking, swimming, raking leaves and even housework — as long as it’s somewhat intense, like scrubbing floors. You can break up the activity into three, 10-minute sessions if you like.
  • Thirty minutes a day of moderate activity has a very significant health benefit
  • But that’s not to say that longer or more intense activity isn’t beneficial.
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  • Lee recommends that people aim for that first level — 30 minutes of moderate activity a day — and then ratchet things up if they can.
  • you may find that half an hour a day of moderate activity simply won’t work - at least not as effectively as you might like.
  • we all know people who seem to eat whatever they want and never gain an ounce while others struggle continually to control their weight
    • Paul McCarlie
      Paul McCarlie on 10 Jan 12
       
      That also depends on your metabolism
  • Looking like a swimsuit model.
    • Paul McCarlie
      Paul McCarlie on 10 Jan 12
       
      ideally, that's what I would look like
  • How much aerobic exercise you need to burn fat and look fitter will depend on your metabolism, weight, diet and just how toned you want to be.
  • Any exercise is better than none,
    • Paul McCarlie
      Paul McCarlie on 10 Jan 12
       
      nice conclusion
Wasif H

Bodybuilding.com - Weights Or Cardio: What's It Going To Be? - 0 views

www.bodybuilding.com/...betteru23.htm

bodybuilding weights cardio exercise weight lifting healthy athletes fitness exercises

shared by Wasif H on 06 Jan 12 - No Cached
  • Your primary goal will give you a general starting point for figuring out exactly how to balance your training, as well as what type of cardio and weight training you should be doing. In addition to your primary goal, you will also need to take into account two other major factors: Your Body Type - Are you naturally slim? Do you gain muscle easily? Do you tend to hold onto fat readily? The Type Of Cardio Training You're Doing - Is it high- intensity or low-intensity? Does it fatigue you for weights? Does your weight training fatigue you for your cardio?
  • If you're training to gain muscle, you will need to do less cardio training. Too much cardio can actually hamper your muscle gain by slowing recovery and burning up calories that your body needs for the process of building muscle. As a general guideline, one or two cardio sessions per week should be enough to maintain your cardiovascular conditioning and keep your bodyfat gains in check while not slowing muscle growth. You should train with weights at least three times per week, up to even six times if you can recover from it and still make progress.
  • The ectomorph is the naturally-slim person. They have a smaller bone-structure and can seem to "eat whatever they want and not gain an ounce."
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  • The ectomorph has a fairly easy time losing fat so they will will generally not need to do as much cardio for fat loss. Two or three times per week should be plenty. An ectomorph trying to gain muscle may need to lay off cardio training completely in order to have enough recovery energy available for their body to even build muscle. Once or twice a week should be the maximum cardio frequency. Even weight training may need to be less frequent (two or three times per week) in order to see results
  • Moderate-intensity cardio training, such as jogging or swimming, will need to be done a little less frequently. This type of training requires more energy both to perfom and for your body to recover from. A person trying to lose fat can generally perform four to six moderate-intensity sessions per week at around 20 to 30 minutes each. A person trying to gain muscle should reduce this amount to two to three sessions per week.
  • This type of hard training should be done less frequently than the more moderate forms of cardio as it is much harder for your body to recover from. If you are training for fat loss, you should do at least two but no more than three high-intensity cardio sessions per week. If you are training for muscle gain, once or, at the most, twice per week should be the limit.
  • High-intensity training is extremely effective for fat loss as it not only causes you to burn a lot of calories during the activity, it also raises your metabolism for a long time after the activity is done.
  • This would mean an ectomorphic person looking for muscle gain and doing low-intensity cardio training could do cardio two days a week at a minimum to maintain cardio capacity while trying to gain muscle.
    • Wasif H
      Wasif H on 08 Jan 12
       
      This is source that goes in depth to your actual goals. I would reccomend people to look at this site to get information on how much cardio to do.
Aninder S

When Too Much Exercise Becomes a Problem - 0 views

www.sparkpeople.com/...fitness_articles.asp

Excessive Exercise

shared by Aninder S on 09 Jan 12 - No Cached
  • But while a little exercise is a good thing, taking exercise to the extreme can cause serious health issues, even death.
  • When few adults exercise regularly, and many struggle to find just 20 minutes to dedicate to a workout, it may be hard to believe that some people place exercise at the center of their lives
  • Compulsive exercise is more than a desire to get in the ultimate shape or manage one's weight.
  • ...16 more annotations...
  • Sufferers of exercise bulimia use excessive exercise to purge or compensate for eating binges or simply regular eating, often working out multiple times per day or for three or four hours at a time
  • Deep down, this disorder has more to do with control than it does the desire to fit into a smaller size of jeans
  • The scary thing about an addiction to exercise is that it creeps up gradually, usually among everyday people who start exercising, feel good afterward, revel in the calories they're burning, have a desire to get healthier or lose weight, and therefore start believing that more is better
  • Oftentimes, people who develop an exercise compulsion don't feel like there's anything wrong with what they do
  • Compulsive exercisers build their lives around working out and are genuinely distressed if they can't exercise as much as they feel they need to (or should be)
  • Exercise bulimia is similar, but involves eating binges. People who suffer from exercise bulimia often binge on food and then exercise obsessively to make up for it. Exercise becomes a way to control calories, justify eating, and punish oneself for eating too much or eating the "wrong" things.
  • In general, exercising for up to 60-90 minutes, most days of the week is reasonable and healthy for most people as long as recovery and downtime is built in.
  • Exercise is usually a good thing, but rest and recovery are very important, too
  • Excessive exercise can weaken the body and cause a host of problems, including: Fatigue Suppressed immune system Lack of menstruation (amenorrhea) in women due to a lack of body fat Reproductive problems Heart problems (such as muscle wasting and rhythm problems) Dehydration Arthritis Osteoporosis Stress fractures and sprains Kidney failure
  • Getting a Diagnosis
  • Compulsive exercise and exercise bulimia can affect both men and women of all ages, races, body types and weights.
  • A doctor may ask if the person is exercising and get the right answer (yes), never knowing the extent to which the patient is actually jeopardizing his or her health by taking exercise to the extreme
  • A physician may first suspect a problem if a woman stops menstruating due to a drop in body fat, which affects estrogen levels, but the condition may be virtually undetectable in men whose body fat levels can be much lower without creating any health problems.
  • Treatment Options
  • Studies have found that sufferers often come from families where food was used as a way of controlling behavior and battles surrounding food were common
  • Traditional treatments for exercise bulimia include support groups, cognitive behavior therapy, psychotherapy, and/or medication, such as anti-depressants.
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.
  • ...5 more annotations...
  • 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

Creatine Myth and Facts - 0 views

www.abcbodybuilding.com/eatine%20myths%20and_facts.htm

creatine myth facts supplements important protein healthy body

shared by Wasif H on 06 Jan 12 - Cached
  • Q: Is Creatine a Steroid?
  • A:  I would like to dispel this myth by giving you the definition of what an anabolic steroid is.  These  are synthetic versions of the male hormone testosterone.  Creatine, as you will see below is not.  Basically anyone who says this should immediately be labeled a gymbecile. 
  • Q: What is Creatine?
  • ...25 more annotations...
  • A:  First, let me emphasize that our bodies already produce creatine naturally.  Did you ever watch the transformers when you were a kid?  Well if not, there were groups of robots called " combiners. "  They would join together and form an even larger and more massive robot, crushing everything in their paths!  Our liver does the same thing with the three amino acids, Arginine, Glycine and Methionine.  It combines them to form creatine, much like the constructicons combined to form devastator!  Ok so that was a lame example, but it explains the process quite nicely.  
  • Q: What exactly does creatine do?
  • 1. Creatine works mainly to increase our Creatine Phosphate System
  • 2. Increases The Pump!
  • 3. Increases The Reparation Process of Bodybuilding.
  • Q: How exactly does Creatine Apply to An Athlete?
  • A:  Simple, it does so by enhancing your creatine phosphate energy system.  This does a number of things: 1.  Increases explosion - Most athletes notice more explosiveness after utilizing this supplement 2.  Allows yourself to push yourself harder and longer. 
  • Q: What are the side effects of Creatine, and in General how safe is it? A:  As stated above, creatine is not, and I repeat not a hormone.  Therefore it does not have the side effects associated with any Prohormone or illegal steroid. There have been hundreds of studies done on creatine that all show that it is a safe supplement. To further prove its safety two an a half million kilograms of creatine were consumed in the United States alone in 1999!  That statistic alone speaks volumes about the safety and efficiency of this supplement!  Not only that, but creatine has been the number one supplement on the market for almost a decade and no one has reported any adverse side effects from it. ( aside from the ones I listed above. )
  • : I don't workout, but do you think that creatine will build muscles and help me to lose fat?
  • No!  If you don't workout I cannot imagine what supplement would help you.  Creatine provides your muscles with more short term energy - but that is wasted if you do not exercise them. If you take creatine you should push yourself even harder in the gym. The idea is with more energy you should be able to workout harder. A harder workout leads to increased muscle mass.
  • Q: Since Creatine makes you gain weight should I not take it on a cut?
  • Yes, creatine causes your body to hold water, but that is a good thing!  The fact that your muscles are super hydrated even on a cut is fantastic.  I see absolutely no correlation between taking creatine and our body storing fat.  If anything, creatine will assist us in maintaining more lean mass while dieting.  In my mind there is no point to discontinuing the use of creatine while trying to burn fat.
  • Can I take Creatine and Protein at the same time?
  • Firstly, protein is a food product.  If you couldn't take creatine and protein at the same time, then you would have to be a strict vegetarian and still you would end out consuming around 40 grams a day just from normal foods.  To top this off, creatine is not much use without a significant protein intake.  What is the point of pushing your muscles further than they are used to, if you are not going to provide the amino acids necessary for their repair?  
  • Which supplement is Better Creatine or Protein?
  • :  ( I probably get asked this question at least once a day through email.)  Amino acids are the building blocks of our muscles.  If you do not get enough than there is no point to working out.  Creatine is an outstanding supplement, but if you have to choose from getting at least 1 gram a day of protein or getting your creatine then opt for the protein.  However I do want to stress that creatine is an excellent supplement.  In fact for assistance in muscular gains I would rate it second only to whey.
  • Do you feel that creatine is cheating?  I want to earn my muscles the hard way and don't want to cheat to get them.
  • ( I can't stand these types of questions!!! )  Yes, you would be cheating.  You would be cheating yourself out of great gains by not supplementing with it!
  • s there anything I can take to make creatine a more effective supplement?
  • The first thing I would like to emphasize is that creatine will not work if you are not properly hydrated!  It relies heavily on this, so you must drink tons of water, if you want optimal results from it.  Super hydrating your body will also improve your weight room pumps tremendously!
  • What is the best method, dose wise, of taking creatine?
  • For creatine to produce optimal results, muscle stores must be topped off or saturated with it.  To accomplish this you need to load the creatine for 5 days at 20-25 grams, spread out throughout the day into 4-5 servings.  This is the quickest and in my opinion the " best " way to saturate your muscles with creatine.  Following this phase, all you need is to take 5-10 grams a day to maintain your saturation levels.  After this, any creatine you take will be excreted as creatinine.
  • Do I need to Cycle Creatine?
  • My recommendation is to load for 5 days, followed by a 5-10 gram maintenance dosage for 4-6 weeks.  Following this, there are two particular strategies: 1.  You can take one to two weeks off and then start the cycle over.  Many athletes attest to receiving a better results this way.  2.  However, several athletes will never come off of it.  They will load it for 5 days, maintain for a few weeks and then reload again.  This is increasingly becoming the more popular method of usage.
    • Wasif H
      Wasif H on 08 Jan 12
       
      This is more of like a blog but much of his info is credible. I think of some it may not be true. I think if you take creatine you should cycle it out of your body. 
Joti P

Eating Organic Food To Improve Your Health - 0 views

www.streetdirectory.com/...od_to_improve_your_health.html

organic health food Healthy

shared by Joti P on 06 Jan 12 - No Cached
  • may provide many health benefits
  • Even though further research needs to be done to gain a better understanding of the benefits of organic food, there is still much valuable information to share with you.
  • Even though further research needs to be done to gain a better understanding of the benefits of organic food, there is still much valuable information to share with you
  • ...3 more annotations...
  • Even though further research needs to be done to gain a better understanding of the benefits of organic food, there is still much valuable information to share with you.
  • this food is highly nutritious and contains higher levels of vitamins and minerals.
  • contain higher amounts of antioxidants, which help reduce the risk of developing cancers.
  • Joti P on 06 Jan 12
     
    This helps to answer my second question 
Aninder S

When Too Much Exerci - 0 views

When Too Much Exercise Becomes a Problem: This article does a better job than the previous article in explaining the correlation between bulimia and compulsive exercise. It's fascinating to know h...

started by Aninder S on 09 Jan 12 no follow-up yet
Paul McCarlie

How Much Exercise Do You Need - Exercise Guidelines for Healthy Adults 2007 - 0 views

walking.about.com/...exercise2007.htm

exercise

shared by Paul McCarlie on 06 Jan 12 - No Cached
    • Paul McCarlie
      Paul McCarlie on 06 Jan 12
       
      A good, easy to understand site, maybe a little subjective at times. But it's professionally written and a great guide to keeping fit
  • Or - Vigorous Aerobic Activity for 20 Minutes on 3 Days Each Week
  • What Does Moderate Feel Like? A moderate level of activity noticeably increases your heart rate and breathing rate. You may sweat, but you are still able to carry on a conversation. Kinds of Exercise: Brisk walking, easy jogging, treadmilling, elliptical trainer, bike riding, swimming, dancing.
  • ...3 more annotations...
  • Moderate Aerobic Exercise for 30 Minutes a Day, 5 Days a Week
  • What Does Vigorous Aerobic Exercise Feel Like? You are breathing rapidly and only able to speak in short phrases. Your heart rate is substantially increased and you are likely to be sweating.
  • More Is Better These guidelines are the minimum for maintaining good health. If you workout for longer or more often, you further improve your fitness and reduce your risk of chronic disease and weight gain.
  • Paul McCarlie on 06 Jan 12
     
    talks about different types of exercise and how much you should be doing
Justin D

Should you go the extra mile? - Health - Fitness - Smart Fitness - msnbc.com - 0 views

www.msnbc.msn.com/...should-you-go-extra-mile

health fitness cardio

shared by Justin D on 23 Nov 11 - No Cached
  • Justin D on 09 Jan 12
     
    Q: I exercise on a regular basis, at least five to six days a week, consisting of mostly cardio with weight-lifting on three of those days. However, I have heard that too much cardio can be bad for you. Is this true? If so, how much time should be spent on cardio? A: "You'd have to do an awful lot to do too much, to hurt your heart," says Dr. William Roberts, a past-president of the American College of Sports Medicine. "Most people aren't exercising enough to worry about this." New exercise guidelines released earlier this year by the ACSM and the American Heart Association encourage people to get at least 30 minutes of moderate-intensity cardiovascular exercise, such as brisk walking, five days a week or at least 20 minutes of more intense cardio, such as jogging, three times a week. The guidelines also call for strength-training on at least two days.
Justin D

Too Much Exercise is Toxic To The Body | Fitness Contrarian - 0 views

www.fitnesscontrarian.com/too-much-exercise-is-toxic

fitness exercises healthy body

shared by Justin D on 23 Nov 11 - No Cached
  • Justin D on 09 Jan 12
     
    The goal of any well thought-out fitness program should be to create the exercise response you want in the least amount of time, while keeping hard work to a minimum. The whole idea is to be very efficient in how you train. You can be just as fit and have as high of a Vo2max. (Vo2max is a great indicator of how aerobically fit you are) as genetically possible by just doing a few short hard sprints a few times per week. Same goes for putting on muscle. All you really need is one hard work set per exercise to put on all the muscle your genetics will allow. The whole idea of eating a bunch of empty calories every day and then having to workout long and hard to keep your weight under control is just not worth the risk to your body. It's much smarter to control your weight with a healthy all natural diet and keep the hard workouts short and to a minimum.
Ali C

Creatine & Protein Shakes | LIVESTRONG.COM - 0 views

www.livestrong.com/...288946-creatine-protein-shakes

Crea creatine shakes protein body

shared by Ali C on 04 Dec 11 - No Cached
  • Creatine and protein shakes are commonly used by weightlifters and athletes looking to bulk up or improve their overall physical fitness levels. Creatine is a naturally occurring amino acid found in fish and meat and produced naturally in the liver, kidneys and pancreas, according to the University of Maryland Medical Center. Protein shakes are supplements used to fuel the body with protein in an effort to build muscle.
  • Creatine works by supplying the muscles with additional energy during a workout. This can help you increase the intensity of your workouts, although it has been shown to be ineffective for some people, the University of Maryland Medical Center notes. Protein powders are primarily used immediately following a workout to help replenish the body with much-needed proteins lost during an intense lifting session. Muscles are made of protein, considered the building block of all bodily tissues.
  • Contrary to what some people believe, protein supplementation is not necessarily a healthy way to lose weight, cautions Mayo Clinic dietitian Katherine Zeratsky. Meal-replacement shakes that are high in protein cannot replicate or achieve the nutritional value of whole foods. Zeratsky recommends focusing on eating healthy, well-balanced meals and watching your calorie intake to lose weight safely.
    • Ali C
      Ali C on 04 Dec 11
       
      A website that answered all my questions about creatine and protein shakes. It told me how much I should take, what affects it has, and exactly what is in it.
    • Jason Levitt
      Jason Levitt on 04 Dec 11
       
      Creatine is a hugely debated topic. Many boys your age feel that they have to supplement their diet to see huge gains in their progress. I am interested to chat with you about your thoughts about creatine.
    • Ali C
      Ali C on 05 Dec 11
       
      Yeah I would be interested to talk about it Mr. Levitt! I dont know wether I should take it or not, like I take regular protein for now. I just know you must drink alot of water with creatine or you get kidney stones.
Ali C

Cardio 101 - Duration - 0 views

exercise.about.com/...cardio101_3.htm

cardio duration workout personal

shared by Ali C on 04 Dec 11 - Cached
  • Split your workouts into smaller workouts throughout the day.
  • Take a few minutes here and there for some stair-climbing or speed walking.
  • Do all those things you know you should be doing: take the stairs, walk more, stop driving around looking for that front row parking space, etc.
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  • Make the time. People who workout don't have more time than people who don't. They've just practiced making exercise a priority. Scheduling your workouts and treating them like any other appointment you wouldn't miss may help you stick to your program.
  • Pay someone to make you exercise. Finding a good personal trainer can make a difference when it comes to motivation and reaching your goals.
  • Do something...anything. If you think 5 minutes isn't enough time to workout, you couldn't be more wrong. Whether it's 5 minutes, 10 minutes or 60 minutes, every single minute counts.
  • Keep in mind that doing too much cardio is a no-no as well and can actually backfire. There is a point of diminishing returns, so keep it reasonable (3-6 days a week, depending on your fitness level), vary your intensityf and don't forget to take rest days when needed.
    • Ali C
      Ali C on 04 Dec 11
       
      A good site to learn about cardio, and actually taught me that too much cardio isnt good either.
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
Anita B

Protein In Your Diet | LIVESTRONG.COM - 0 views

www.livestrong.com/...388398-protein-in-your-diet

recommended amounts protein functions

shared by Anita B on 18 Jan 12 - No Cached
  • The protein you obtain from your diet plays numerous roles in your body. Protein contributes to your connective tissue and helps your body build muscle, which allows you to stand and walk. Protein also helps your body synthesize enzymes and some hormones. Proteins help your body maintain acid-base and fluid balance. Your body also relies on protein as part of your immune response to help destroy potentially harmful substances.
    • Anita B
      Anita B on 18 Jan 12
       
      Protein is a crucial part of ones diet. Proteins allow us to fulfill everyday routines just like walking. But what i always wonder is how much do we really need?
    • Anita B
      Anita B on 18 Jan 12
       
      Since every persons body is different, everyone needs different amounts of protein! It is said that: 1. consume 0.8 g of protein for every kg of body weight 2. from your calories intake, about 10 to 35 percent should be proteins
  • protein foods, such as ground beef, full-fat cheese and whole milk, are also high in saturated fat. If you consume too much of these types of protein-rich foods, it can lead to increased cholesterol and triglyceride levels and increase your risk of heart disease
    • Anita B
      Anita B on 18 Jan 12
       
      I never really thought about this point made here, but infact it's true. Sometimes people that are low on iron begin eating ground beaf etc. but dont actually realize that there foods are high in saturated facts. I've actually seen this with one of my family friends. She is low on iron and eats a great amount of ground-beef!
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 - 47 Things You Must Know About Protein - 0 views

www.bodybuilding.com/...ich-protein-will-help-you.html

protein know things body fitness healthy food

shared by Wasif H on 06 Jan 12 - No Cached
  • When you think about protein supplementation, the number one type that is discussed the most is Whey Protein. It comes from milk. During the process of turning milk into cheese, whey protein is separated out. Protein can be found in a variety of foods -mainly meats, such as fish, beef, and chicken.
  • Casein Protein This is probably the second most discussed in bodybuilding circles of how well it works when it comes to slow digesting and long lasting protein.
  • Casein is an extremely slow digesting and rich protein source that continues to feed your muscles long after whey proteins have dropped off.
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  • Egg Protein This is the most old school type of protein. Surely you remember the movie Rocky where he drinks the eggs before training. This is actually very dangerous to do as it can lead to several illnesses and poisoning.
  • Fortunately there are egg white protein products available and of course you can separate the yolks and cook the whites so you can get your egg protein this way. It's a rich source of BCAA's and arginine.
  • Milk Protein comes from cow's milk after the water has been removed and most of the carbs and fat have been taken out. Milk protein is actually the source of two other proteins we covered earlier; whey and casein. You have had milk since childhood unless you are lactose intolerant.
  • here are two forms of milk protein. The first is Milk Protein Concentrate. When the whole milk is filtered most of the carbs and fat are removed. The process that does this is known as ultrafiltration. The second type is Milk Protein Isolate. When the milk is processed even more, this leads to the isolate. The milk protein isolate is 85% protein. Despite the fat and carbs being taken out, much of the whey and casein remain.
  • Soy Protein Soy Protein is derived exclusively from soy beans. Soy protein provides a healthy way to get non-animal protein into your diet. They're great tasting, natural and can have a plethora of healthy effects on the body. It is ideal for high protein/low carbohydrate diets. Soy protein is approved for those who are lactose intolerant, and can be used as a meat substitute for vegetarians. Much more than just an ingredient for a protein shake, Soy protein can be used for cooking instead of flour, producing high protein foods that are extremely low in fat - a bodybuilder's dream come true!
  • Beef Protein The protein that is derived from beef after the cholesterol and fat has been removed is known as Beef Protein. This one has really grown in popularity over the past couple of years and is relatively new when it comes to protein supplementation.
  • The only type of beef protein available is Beef Protein Isolate. This type has been broken down from larger fragments into smaller ones like both whey and casein isolate. It is best to take beef protein in the morning or around your training.
    • Wasif H
      Wasif H on 08 Jan 12
       
      This is a good site for all the types of protein I can have 
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