Group items tagged

Record your activities throughout the day as well and use this information to compare how many calories you are consuming to how many you are burning.

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.

It is common to want to increase your weight lifting weight. Stepping up to the next level depends on several factors, primarily your routine and your capability. Below are some suggestions on how to enhance your workout. Keep in mind that if you intend to increase your weight lifting weight you will be susceptible to gaining bulk and strength as opposed to sculpted toning and increased flexibility.

3. Add Some Extra Fuel There is a reason why so many weightlifters consume formulated shakes, bars and supplements. Whether it is protein, amino acids or a multivitamin, these products can enhance power and strength. The only way to find out what is best for you is by trial and error. Start with a good protein shake and take note of any improved capability when increasing your weightlifting weight. If it works, then continue using it. If it does not work then try another formula. Speak to your doctor before attempting any muscle building program. Certain formulas can affect people in different ways.

4. Balance Your Routine If your routine favors specific muscle groups over others, increasing weightlifting weight will always be a challenge. For example, when the biceps are at their peak and the triceps are trying to catch up, not only will your balance be compromised but you will also risk potential injury. Understanding your muscles and how they work will do wonders for your workout. Look up images and descriptions of the musculoskeletal anatomy and take note of the intricate levels of muscle tissue. Becoming familiar with muscle actions will create a picture in your head during your workout that will remind you of a properly balanced routine. When the muscles are within the same power capability, then you should be able to increase your weightlifting weight accordingly.

Instead, teach teens which foods should be eaten in moderation and which make up a regular part of a healthy diet.

When there's no junk available, both kids and grownups make healthier choices.

Tips for Healthy Eating for Teens

Always eat breakfast.

include some complex carbohydrates and a piece of fruit or fruit juice.

load it up with fruit, veggies, complex carbs and lean protein.

Make sure there are plenty of healthy snacks in the house for after-school munchies.

research has shown that teens who eat with their families tend to have healthier diets when they're older.

girls who have regular family meals have less incidence of eating disorders.

make supper healthy dinners as well.

Eat moderate portions yourself, as well, to set the example.

Teens tend to gulp down their meals quickly. This may cause them to overeat, because feeling full takes a few minutes.

Chewing slowly helps improve satiation, causes you to eat fewer calories, and improves nutrient absorption.

Offer a varied diet with plenty of fresh fruits and vegetables.

same foods repeatedly can lead to nutritional deficiency.

Minimize processed foods that come in cans, boxes, bags, jars, and packages. These foods tend to be high in preservatives, sugar, and artificial ingredients.

A lot of times we think a chicken sandwich is better, or a fish sandwich is healthier, but a lot of times those chicken or fish sandwiches are fried and not always the better choice,

Go green. Give some thought to ordering a side salad instead of the fries.

Skip the mocha-frappe-espresso-cino-with-whipped-cream coffee drink.

To increase your intake of other food groups at coffeehouses, try ordering some 100 percent fruit juice or fat-free milk, or try having a protein-rich egg on your bagel instead of cream cheese.

Step away from the soda.

account for as much as 10 percent of the typical teen’s daily calories.

When placing your order, consider water

keep you from getting sick

What does a healthy lunch look like?

Most kids have the choice of packing lunch or buying one at school.

A packed lunch isn't automatically healthier than one you buy at school.

When you pack your lunch, you can be sure it includes your favorite healthy foods — stuff you know you like.

MODIFY YOUR ABS ROUTINE. There isn't a specific abs routine that will work better than all others, but changing your abs routine will maximize the results.

UNDERSTAND THE TRUTHS AND MYTHS ABOUT ABDOMINALS. We all have abs. Unfortunately, some of us have to work harder than others to attain visible ones. Doing 1,000 sit-ups per day is not going to make your abs just magically pop out, but getting your body-fat levels very low will allow your abs to appear.

For a male to able to be see his abs, he has to be roughly at 12 percent body-fat and lower. For a female to see hers, she needs to be at roughly 14 percent and lower. If you can get your body-fat to those levels, you will start to see your abs.

A healthy breakfast is the most important meal for a reason - it jumpstarts your metabolism for the entire day. Not just any breakfast, though. Unless you want a muffin top, skip the muffins and opt for protein, healthy fats and complex carbohydrates. Emphasis on the protein. Can't go wrong with eggs.

BE COGNIZANT OF THE FREQUENCY OF YOUR ABS TRAINING. It is important to train your abs at least three times per week for a beginner and intermediate fitness enthusiast. For the advanced gym guru, train your abs about every other day to build them properly.

DON'T GET SMACKED BY SUGAR, STARCH AND SALT

IMPLEMENT A VARIETY OF CARDIOVASCULAR EXERCISES. Cardio helps you lose fat.

BELIEVE IN YOURSELF. If you believe you can do it, you will do everything necessary in your power to attain that goal. Your mind will help guide your fitness goals and if that goal is to attain great abs, then, provided you do the necessary work, it will happen for you.

Sleep experts say the amount of sleep each person needs is largely dependent on the individual: Some people can get by with only five or six hours. The National Sleep Foundation says adults need seven to nine hours a night.

A study this summer in the journal SLEEP examined the heart conditions of 39 adults, ages 22 to 45, whose heart rates were tested twice — the morning after a 10-hour sleep and then again after five consecutive four-hour sleeps — using a portable monitor.

Many students believe that it's a "rite of passage" to stay up all night during college and that "it's kind of fun," Thacher says.

if you use all-nighters, your GPA is slightly lower on average,

"You can't do your best work when you're sleep-deprived

"It's not common knowledge, because if people understood how much of a difference (getting more sleep) could make athletically," they'd incorporate it more into their lives and not focus solely on nutrition and exercise.

It is shocking that one in five 14 and 15 year olds has high blood pressure

They are at risk of developing long-term health effects such as premature heart disease and type 2 diabetes.”

High blood pressure is the leading cause of stroke and a major risk factor for heart disease.

The teens’ elevated cholesterol rates had the greatest increase, accelerating from nine to 16 per cent in six years. “An increase of this magnitude in this age group is astonishing,” says Dr. Abramson. “These risk factor levels will continue to increase and track into adulthood unless we do something now. These children are in grave danger.”

With changing technologies, we to need to exercise our bodies more than our brains

Over 50 per cent of Canadian children between the ages of five and 17 aren’t active enough to support optimal health and development – and over a quarter of our children and youth are overweight or obese.” 

They don’t do any better on the nutrition front: only half get the daily recommended amount of fruit and vegetables.

Ensure balanced and adequate nutritional intake

Health promoting eating habits

Eat less - eat what is adequate, do not over eat

The more natural and less processed the food, the better its health promoting value

Eat when hungry and do not overeat regardless of food.

Variety and moderation in diet is important.

set up generous sleep and nutrition goals to help your child make the most of his or her training.