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Too Much Exercise is Toxic To The Body | Fitness Contrarian - 0 views
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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.
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Why Exercise Is Wise - 0 views
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Studies have found that weight-bearing exercise, like jumping, running or brisk walking, can help girls (and guys!) keep their bones strong.
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three components to a well-balanced exercise routine are: aerobic exercise, strength training, and flexibility training.
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Happy 1st birthday: Mother keeps McDonald's Happy Meal for a whole year... and it still... - 0 views
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Food is supposed to decompose, go bad and smell foul eventually. The fact that it has not decomposed shows you how unhealthy it is for children.'
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Food is broken down into its essential nutrients in our bodies and turned into fuel. Our children grow strong bodies when they eat real food
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It is quite frightening to know that preservatives can keep food fresh for that long. In a modern world we do use a lot of preservatives in our foods, but that doesn't mean that it is our only option. Try your best whenever you can to stick to more organic or local choices that are far better for you.
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Obesity, diabetes: expanding India faces big problem - 0 views
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childhood obesity and diabetes have become an increasing problem among the middle classes, who have largely benefited from a decade of rapid economic growth.
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The high number of cases among South Asian people has been attributed to genetic factors, including a predisposition to storing more fat.
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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 .
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But Indian people are less concerned about nutrition. They first focus on the spice of the food, the taste."
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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.
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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.
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How To Help A Teenage Boy Put On Lean Weight & Mass | LIVESTRONG.COM - 0 views
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Putting on muscle mass is a long process that involves hard work and patience. To succeed, both exercise and nutrition must be considered. The National Strength and Conditioning Association reports that novice weightlifters can gain up to 1 lb. a week of muscle, while experienced weightlifters can gain up to half a pound of muscle each month.
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Design a weightlifting program for him. MayoClinic.com recommends two or three workouts per week of at least 20 minutes each. To maximize his progress, he will need to increase the weights he uses gradually as well as the length and intensity of his workouts. Advanced weightlifters work out for an hour or more--as often as six days a week, according to the National Strength and Conditioning Association.
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Lift weights yourself, and partner with him to encourage him to work hard. To motivate him, you will need to prove you are willing to work at least as hard as he does. If you are not in physical shape to act as his partner, find a suitable partner for him.
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Feed him high portions of low-fat, healthy foods. Muscle mass cannot be gained without the fuel provided by food. To gain weight, he will need to consume more calories than he burns. To gain half a pound of muscle per week, he will need to eat 250 more calories more per day than he has been eating, according to exercise physiologist Joseph A. Chromiak.
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Add protein to his diet. Select protein sources that are relatively non-fatty, such as baked fish and poultry, advises the Harvard School of Public Health.
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Provide a dark and quiet sleep environment for him, and make sure he gets eight hours of sleep every night. It is during sleep that the body repairs damaged muscle tissue and builds muscle mass.
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Healthy Diet To Tone & Strengthen Abs | LIVESTRONG.COM - 0 views
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Oatmeal can help you stave off your hunger and take inches off of your waist. Cravings are caused by a drop in blood sugar. Oatmeal is high in fiber, which will keep you fuller longer and stave off any snack attacks or sugar cravings. Fiber also allows you digestive system to work better, ridding you of any bloating or constipation and leaving you with a firmer midsection.
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Eggs are full of vitamins and nutrients that burn fat and build muscle. Eggs contain vitamins A, D, E and B12, which the body uses to metabolize fat. They are also a great source of protein, which the body uses to build muscle. A study at Louisiana State University found that those who ate eggs for breakfast daily lost more weight than those who ate bagels, the Quick & Simple website notes.
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You need fat to lose weight, believe it or not. Monounsaturated fats are a good thing, and you can find them in cooking oils such as olive oil and canola oil. Good fats also help lower your cholesterol and lessen food cravings. Olive oil has also been shown to help prevent Alzheimer's disease, and to help deliver nutrients to the brain. Other foods high in monounsaturated fats include olives, avocados and almonds.
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Nuts will help you get the abs you want by keeping you fuller longer. A study at Purdue University showed those who ate nuts felt fuller for longer periods than those who ate rice cakes, Quick & Simple reports. Don't overindulge with nuts, though, because they are high in calories and fat. The U.S. Department of Agriculture also instructs you to avoid salted nuts, because they exceed the agency's recommendations for daily sodium intake.
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Reps, Sets and Where to Exercise - Choosing Repetitions, Sets and Where to Workout - 0 views
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How Many Reps/Sets To Do You've figured out the exercises you should be doing, but what about the number of sets and repetitions? Your decision should be based on your goals. The American College of Sports Medicine recommends 8-12 reps for muscular strength and 10-15 reps for muscular endurance. They also recommend at least 1 set of each exercise to fatigue although you'll find that most people perform about 2-3 sets of each exercise. In general:
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For fat loss: 1-3 sets of 10-12 reps using enough weight that you can ONLY complete the desired reps.
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To gain muscle: 3+ sets of 6-8 reps to fatigue. For beginners, give yourself several weeks of conditioning before going to this level. You may need a spotter for many exercises.
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For health and endurance: 1-3 sets of 12-16 reps using enough weight that you can ONLY complete the desired reps.
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Low-carb Foods To Eat Before Exercising | LIVESTRONG.COM - 0 views
www.livestrong.com/...foods-to-eat-before-exercising
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The theory behind low-carb diets is that when your body is deprived of carbs, your fat stores are burned to provide energy. This causes you to lose fat and stay slim and trim. Another benefit of a low-carb diet is that you tend to eat more protein, which helps build muscle. Make the change to a low-carb diet with an eye on how you feel and how much energy you have during your workouts and other daily activities.
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The best way to reduce carbs in your diet is to restrict those foods that are comprised of simple carbs, such as snacks and foods made of refined sugar, white flour, white rice, snack foods, cakes, cookies and soda. Low-carb snacks or meals to eat before exercise include eggs, cheese, some fruits, vegetables and whole grains.
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People with lower amounts of stored fat may find they do not have enough energy to get through the day. Low-carb diets also can cause “brain fog.”
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Finally, depletion of muscle glycogen may lead to muscle loss as there is not enough proper fuel to maintain them.
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f you feel weak, nauseous, or light-headed during your exercise, stop and rest. Drink some water. If the feelings persist, see your doctor.
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After you hit your ideal weight, you can raise your carb intake slightly to keep your body out of ketosis and to prevent muscle wasting.
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Bodybuilding.com - Carbohydrate Typing: How To Use Carbs To Optimize Athlete Performance! - 0 views
www.bodybuilding.com/...carbs_optimize_performance.htm
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We know that for athletes to optimize their performance and be successful, they must consume efficient amounts of nutrients from carbohydrates... Here are a few facts and tips about carb loading, its importance, who benefits, and more. By: Chuck Rudolph, MEd, RD Nov 25, 2009 Email More Article Summary: Endurance athletes will benefit from optimizing glycogen stores. Performance athlete should keep glycogen stores packed at all times. Carbs are the primary energy source for intense endurance exercise. Performance is defined as "the execution or accomplishment of work, acts, feats, etc." Today, we know a lot about how nutrition can affect the strength, speed and performance of athletes. We also know that for athletes to optimize their performance and be successful, they must consume efficient amounts of nutrients from carbohydrates, fats and proteins throughout the day. The main question is, "How can nutrition go above and beyond for performance when taken pre, during and post intensive exercise/training?" Click Image To Enlarge. Athletes Must Consume Efficient Amounts Of Nutrients FromCarbohydrates, Fats And Proteins Throughout The Day. What Impact Does Nutrition Have On Performance? Most of us already know that carbohydrates are the most readily available nutrient for e
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In fact, current research is advising endurance/intense training athletes to consume 0.5-1.0 grams of carbohydrate per minute (intensity pending) during training or competition. Trying to consume more carbohydrates has only indicated intestinal distress and it is believed that the type of carbohydrate is the limiting factor.
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Bodybuilding.com - 47 Things You Must Know About Protein - 0 views
www.bodybuilding.com/...ich-protein-will-help-you.html
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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.
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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.
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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.
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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.
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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.
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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.
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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!
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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.
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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.
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Bodybuilding.com - The Best Time To Take Your Supplements. - 0 views
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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.
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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.
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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.
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Bodybuilding.com - Top 5 Reasons To Use Creatine: Get The Results You're Looking For Qu... - 0 views
www.bodybuilding.com/...5-reasons-to-use-creatine.htm
reasons creatine supplement healthy protein training fitness
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With all the different supplements that are available for use, many people have a tendency to get confused on which they should take. In some cases there will be one or two supplements in particular that will stand out to you and draw your attention.
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One supplement to take, that often tops the list of many people, is creatine. Let's have a quick look at the top five reasons why you should consider taking creatine.
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One of the first reasons why you need to start taking creatine is because it will help to increase your overall workout intensity, which means you will achieve a higher level of muscle mass.
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The creatine will allow you to keep pushing hard in the gym at a time when you would have previously had to decrease the load or stop entirely, so this helps in terms of building muscle faster.
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The second reason to take creatine is for athletic performance. If you're involved in sports that require stop and go type of activity, creatine is going to come in very helpful for you.
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To put this into perspective, a player in a game of hockey taking creatine would not only be able to go harder with each shift he's on the ice, but he'll be able to last through more shifts total throughout the game.
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Third, creatine is going to allow you to train at a higher frequency, which also means quicker and more significant muscular gains.
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The more frequent you are able to stimulate a muscle, the faster it will grow bigger, provided that it has had the opportunity to fully grow back after the first stress load that was placed upon it.
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Since creatine helps increase the recovery rate of the muscle cells, this means you may not require as much total rest time in between each workout you perform.
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So if you're someone who commonly takes a few days off between each full body workout, using creatine may allow you to cut this down to just a single day between workouts. Over time this will translate to more workouts and will make a difference on your results from month to month.
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Fourth on our list of reasons why you need to use creatine is because of the muscle pumps you'll get. While muscle pumps don't necessarily help you out physiologically in terms of building muscle mass, they will help with motivational levels.
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There's nothing like seeing a muscle grow at the end of a workout to motivate you to get back into the gym and do it again a day or two later, and since creatine causes a higher level of water retention in the body, the muscle pumps you'll experience will go up.
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Finally, the last reason why you should consider investing in creatine as one of the muscle-building supplements you use is because it'll help you increase your metabolic rate.
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If you're currently looking for fat loss, how many calories you burn on a daily basis will have a significant impact on how quickly you see progress.
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Since sprint cardio training is one of the best ways to boost your metabolic rate and sprinting relies strictly on ATP as a fuel source, supplementing with creatine allows you to have a better sprint performance during your weight loss phase.
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If you do make the decision to utilize creatine with your training program also remember to perform the loading phase first as this will be critical to getting the muscle cells fully saturated right from the start and allowing you to see the biggest benefits from taking the supplement.
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How Many Calories Should I Eat Per Day When Bulking? | LIVESTRONG.COM - 0 views
www.livestrong.com/...uld-i-eat-per-day-when-bulking
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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.
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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.
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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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. 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.
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How I can tell if I am working out hard enough or not? - 0 views
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I can tell now, if I am working out hard or not. I can distinguish if I am working out hard is by finding out my heart rate, which allow me to know if I am actually working out my body. And your to find your heart rate it's explained how to do it, which is perfect for me, to know of how really hard have I worked out.
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Heart Rate Ideally, cardio exercise should keep your heart rate somewhere between 60% and 80% of max. Anything less and you’re not really working out very hard. Anything more and you’re placing too much strain on your body. What’s My Max Heart Rate? A rough estimate of your max heart rate is 220 minus your age. So for me, being 34, my max heart rate is 186. That means that if I want to keep my workout between 60 and 80%, I should keep it somewhere between 111 and 148.
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Healthy food tips for muscle building. - 0 views
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for muscle building, you need protein, carbohydrates, and fat, within every meal eaten 5 or 6 times a day, 2 to 3 hours a part.
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What is the healthy section at your local Grocery Store?Well, it's that small little area almost non detectable. It's the area that makes up a very small percentage of the store. That's your section. The section that has natural foods. Foods that contain the least ingredients.
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Now instead of buying that certain something prepackaged with a list of ingredient that you may not know or be able to pronounce, simply purchase the basic individual ingredients, and make it yourself.But that's not convenient!!! Well, anything that's worth doing, takes a little work!
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How long should I being working out for? - 0 views
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The amount of time I should being working out for is at least 60 minutes three days out of a week. Any kind of activities, that will help me build my muscles and bones stronger for example, like of how I go to the gym, and it helps my body in general stronger and gives me more strength as well. Also, this means that I don't have to do a continuous workout, I just got do 60 minutes in total, doesn't matter of what I do, as long as I'm using muscles to do it. For example, I can do 30 minutes in the morning and 30 minutes during the evening.
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Daily Cardio Needs Most teenagers should aim for at least 60 minutes of exercise every day, most of which should come from moderate-intensity cardio exercises such as brisk walking or vigorous cardio exercises such as running, according to the Centers for Disease Control and Prevention. Include vigorous activity in your workout sessions at least three days each week. Although you need about 60 total minutes of exercise a day, the length of any one exercise session can be shorter. For example, you could do two 30-minute sessions or four 15-minute sessions spread throughout your day.
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Daily Strengthening Needs Activities that strengthen your bones and muscles should be a part of your 60 minutes of exercise at least three days out of the week. Activities such as gymnastics build your muscle and bone strength, but a gym workout also helps. Strengthening exercise options include body weight workouts such sa pull-ups and crunches, resistance tubing exercises, free-weight exercises and weight machine exercises, according to the Mayo Clinic.
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What I should being eating after working out? And why? - 0 views
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This website really answers my question on should I be eating after working out ? I have learned that I should replace my fluids in body, due to that when I sweat, I'm losing fluids from my body. To replace it, is by determining of how much to drink, either if it's water or a sports drink. To find out of how how much water you should be drinking, is to first weight yourself, so if you lose 1 lb, you should drink 20-24 oz of water and you keeping adding on ounces, for every pound you lost. For food wise, it's important to regain your carbohydrates, you should have a fruit or juice within 15 minutes to help restore glycogen. Glycogen in other words is a substance deposited in bodily tissues as a store of carbohydrates.
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The Best Way To Build Healthy Muscles. - 0 views
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Often people forget to train their lower body, but it is very important to consider whole body to achieve maximum results
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Having lean muscles is really a wonderful feeling in itself and clothes looks even more attractive in good shape
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