It makes sense that muscles are made of protein and by eating more dietary protein it will help you gain more muscle.

• WORK HARDER- If you always work at a moderate intensity, maybe it's time to push your limits and see what you're really capable of. Try adding intensity to your workouts or try high intensity interval training to give your cardio workouts a boost. Try challenging yourself at least once this week to see what it feels like to push yourself.
• BACK OFF- On the other hand, if high intensity is your middle name, what would it be like to work at an easy pace? Try working at a lower intensity for at least one of your workouts, or cut your workout in half and spend the rest of the time stretching. Give your body a chance to slow down and enjoy what you're doing.
• SET A NEW GOAL- What are your goals and how long have you been working for them? Maybe it's time to set new goals: Sign up for a future 5K race, try a new yoga class or a new workout schedule. Something different may be just what you need to get excited about your workouts.
• TAKE AN EXTRA REST DAY- For some of us type A exercisers, 'extra rest day' isn't in our vocabularies. That extra rest, however, may be just what your body needs to come back to your workouts stronger than before. If you can't remember the last time you took an extra rest day, your challenge is to do just that this week and see just how good it feels.

6. Come back to a seated position, stretching your legs out straight in front of you. Engage your abs and sit up as straight as you can, rolling your shoulders back and tilting your chin up slightly. Stay in this active, seated position as you take 10 slow, deep breaths.

7. Bend your legs, so you’re sitting on your knees, then shift your bottom to the right, so it’s on the floor beside your feet. Place your left hand on your knee, and twist your body to the right. You can either place your right hand on the floor behind you or bring it around to the right behind your back to deepen the stretch. Hold for 10 deep breaths, then shift your bottom to the left side of your feet and repeat in the other direction.

8. Come back to standing, and raise your arms above your head, palms facing each other. Inhale and straighten your spine, and as you exhale, bend your knees as if you were about to sit down in a chair. Get your thighs as close to parallel to the floor as you can without causing strain to your knees. Straighten your legs on the next inhale, and repeat this move 10-12 times.

9. Stand up straight with your back up against a wall and your feet about 12″ away from the wall. Raise your arms up by your sides, pressing them against the wall and bending at the elbow, so your fingers are pointing toward the ceiling and your palms are facing outward. Slowly raise your elbows until you feel a stretch in your sides, then lower them back to neutral. Repeat 10 times, keeping your back, neck, and arms pressed gently against the wall the entire time.

10. While still in a standing position, lift your right foot off the floor, holding on to your knee. If you’re comfortable here, move your foot slowly and place your right foot on the inside of your left thigh. Bring your arms up over your head, palms facing each other. If possible, touch your palms together. Focus here on lengthening your spine and breathing deeply for 10 breaths. Repeat on the left side. If you have trouble balancing in this posture, you can start out doing it up against a wall.

Once you’ve completed this set of moves, it’s a good idea to give your body a little bit of recovery. Sit on your knees and bend at the waist, resting your belly on your thighs and your forehead on the floor. This will help release some of the tension built up in your back. Stay here for about 30 seconds, then change to a reclined position on the floor with your feet hip distance apart and your arms resting palms up. Lay here and breathe for as long as you like.

February 1st 2011

Jan 1st 2011

october 1st 2010

Have you hit a plateau in your training program? Not losing any more weight? Not seeing an improvement in muscle mass? Been doing the same workout for quite some time? If you have answered “Yes” to any of these, it is probably time to reassess your workout program. You may well be working at a lower intensity than is optimal for your goals. Try some of these tips for a more effective high intensity training.

* ADD EXTRA WEIGHT.Obvious, yes. But many people get stuck in a rut with their workouts and it doesn’t occur to them that they need to start lifting more. Your muscles get used to lifting certain weights and then after that they are just cruising on auto-pilot. Give your muscles a jolt.

* ALTER THE SPEED OF THE REPS.If you cannot possibly lift heavier weights for whatever reason, try changing the speed of the repetitions to increase your workout intensity. For example, instead of letting gravity help on the way down, slow the negative part of the exercise right down. You will be in control of the weight, not gravity, and you will really feel a difference. This is one strategy that has endless variations to keep your muscles from getting complacent and lazy. When asking yourself how to get a six pack, you will be much more effective at getting rid of the love handles if you play around with the speeds of your crunches.

* CHANGE THE EXERCISE PATTERN.Your muscles get used to doing things in a certain order. Many people always workout in the same pattern. For those skeptics out there, just try reversing your whole workout routine and see how much harder it is. Your muscles will not be doing what they expected and will have to work harder. Try it and see. This is another strategy that has plenty of variation.

* SHORTEN YOUR REST INTERVALS.Decreasing your rest periods means that your muscles will have to work harder. As an added bonus you will also be able to do more in the same workout time.

* NO PAIN, NO GAIN.Cliched but true. If you are cruising through your workout you are definitely not going to progress. It should be hard and it should burn. Do a few more reps at the very least.

* HIRE A TRAINER.Get a trainer to give you an assessment to see where you can improve. This can be invaluable for those people who have been doing the same old same old for a long time. Sports medicine techniques have changed and you could possibly benefit.

* HOW LONG IS TOO LONG FOR A WORKOUT ROUTINE?A very fit person will need to increase their intensity every 3-4 weeks. Experts state that it takes about a minimum of 3 weeks for the body to reap the benefits of the change in routine. Beginners may take as long as 2-3 months before they hit their first plateau. This is because at the start it is all new and their muscles are getting it all together.

* KEEP A JOURNAL.This is pretty important when you are playing around with rest intervals, your speeds, your weights, and your routines. How can you possibly remember? If you can you are possibly doing too much of the same thing on a regular basis. Logging your progress will give you a better idea of how much stronger and fitter you are getting. Keeping a journal will also allow you to look back over time and see which tactics work best for you.

* ARE YOU WORKING HARD ENOUGH?If you are not out of breath or sweating then it goes without saying, you are not working yourself hard enough. You should be working at such a level that you are capable of short answers only. If you can carry on a whole conversation you need to be harder on yourself. If you feel faint or breathless you are overdoing it. Obviously, chest pain would mean stopping immediately and possibly a visit to the doctor.

CONCLUSION.

Pushing yourself harder in your workout will yield results. Those stuck on the scales or not seeing an improvement in the bathroom mirror will benefit from upping their workout ante to a higher intensity.

sep 1st 2010

5 FACTS YOU MUST UNDERSTAND

IF YOU ARE EVER GOING TO LOSE YOUR BELLY FAT AND GET SIX PACK ABS

1.Many so-called "health foods" are actually cleverly disguised junk foods that can actually stimulate you to gain more belly fat... yet the diet food marketing industry continues to lie to you so they can maximize their profits.

2.Ab exercises such as crunches, sit-ups, and ab machines are actually the LEAST effective method of getting flat six pack abs. We'll explore what types of exercises REALLY work in a minute.

3.Boring repetitive cardio exercise routines are NOT the best way to lose body fat and uncover those six pack abs. I'll tell you the exact types of unique workouts that produce 10x better results below.

4.You DON'T need to waste your money on expensive "extreme fat burner" pills or other bogus supplements. I'll show you how to use the power of natural foods in more detail below.

5.Ab belts, ab-rockers, ab-loungers, and other infomercial ab-gimmicks... they're all a complete waste of your time and money. Despite the misleading infomercials, the perfectly chiseled fitness models in the commercials did NOT get their perfect body by using that "ab contraption"... they got their perfect body through REAL workouts and REAL nutrition strategies. Again, you'll learn some of their secrets and what really works below.

Here are the results of their study. Don't go too far -- because afterwards I'll lead you step by step in learning the two best abs exercises!

RANKINGS OF BEST AB EXERCISES FOR RECTUS ABS

1.Bicycle Maneuver

While lying on your back, press your lower back to the floor. Place your hands beside your head, bring your knees to 45-degree angle (halfway between straight up toward the ceiling and level with the floor) & begin a pedal motion by touching opposite elbow to opposite knee, alternating each side. You will definitely feel the tightening and burning in your abs with this exercise! Start with repetitions of 10-20 at first. 

2.Captain's Chair

This ab exercise is often overlooked. It is an advanced abdominal exercise, therefore it is very important that you keep your lower back stable. Do not arch your back during this exercise. If you can't do it correctly, then you shouldn't do it at all. Stand on a chair and grip the handles to stabilize your upper body. Press your back against the pad and slowly lift knees towards your chest. Again make sure to keep your lower back firmly in place - otherwise you won't be strengthening your abs, but your hip muscles.

3.Exercise Ball

Your Position On The Ball

4. Vertical Leg Crunch

Lay on the floor, an exercise mat with your legs bent 90 degrees at the hip.

Slowly lift your hips off the floor and towards the ceiling. Hold 5 seconds.

5.Torso Track

6.Long-Arm Crunch

Lay on your back on the floor or an exercise mat with your arms over your head and knees bent with feet flat on the floor.
Curl your shoulders up and towards your knees keeping your arms overhead. Hold 5 seconds.
Lower slowly to starting position.
Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury  .

7.Reverse Crunch

Lay on the floor or an exercise mat. 
Bend your knees and rest your feet flat on the floor and arms relaxed at your sides 
Step By Step Instructions
Tighten your abdominals and buttocks muscles - but focus on tightening your abs.
Picture your pelvis as a soup bowl. Imagine tipping you "soup bowl" towards your head and the floor. This will cause your back to flatten on the floor if done properly.
Hold this position focusing on tightening your abs and lift your feet off the floor. 
Lower your legs & return to start position.


8.Crunch with Heel Push

After assuming the position of traditional crunch, raise your toes and balance your weight on your heels. Now raise your upper body and bring chest towards your knees. Keep the lower back firmly on the ground. This is a difficult exercise.

9.Ab Roller

10.Plank

11.Exercise Tubing Pull

12.Ab Rocker

August 1st 2010

BEST BUTT EXERCISES

Squats

Squats are one of the best exercises you can do for your hips, butt and thighs and they're also a functional exercise, helping us build strength for a variety of daily activities.

HOW TO:

Lunges

Lunges are a challenging exercise because they work so many muscles at the same time. On the front leg, you'll work the glutes and hamstrings and, on the back leg, you'll work the quads and calves. What's nice about lunges is that there are a variety to choose from such as:

You can also elevate the back foot on a step or platform to really challenge both legs. This is a great move for the glutes and thighs, but please avoid this move if it aggravates any knees problems.

Step ups

Step ups are another great exercise for the glutes. For step ups, place one foot on a step or platform and push through the heel to lift the body up. This is an excellent exercise for the glutes, providing you use a step that's high enough, although you may need to work up to a higher step if you're a beginner. You eventually want a height were your knee is at about a 90-degree angle.

The other key is to concentrate all your weight on the stepping leg. In other words, lower down gently, barely touching the toes of the other leg to the ground. You'll really feel this when you take it slow and concentrate on the working leg.

Hip Extensions

While I'm fond of more compound moves (like the squats, lunges and step ups listed above) since they work more muscle groups, the hip extension is an exercise that specificially targets the largest muscle in the body...the gluteus maximus.

For this move, you can hold a dumbbell behind the knee or use ankle weights for added intensity.

One-Legged Deadlifts

Deadlifts are great for your hamstrings, butt and lower back, but this one-legged version is a great way to add intensity to the exercise and engage your stabilizer muscles to keep your body balanced. Form is critical and you should skip this exercise if you have any back problems.

To do this move, take the left leg back just a bit, lightly resting on the toe. With the weights in front of the thighs, tip from the hips and lower the weights as low as your flexibility allows. Keep your back flat or with a natural arch and make sure you keep the abs contracted to protect the back. Squeeze the glutes of the working leg to raise back up. Do 2-3 sets of 8-12 reps.

july 1st 2010

Cardio Workouts in the Gym - Treadmill Medley

The following workout involves changing your incline and speed throughout the workout to both burn more calories and make your gym workouts a little more interesting. You'll do four different cycles of 5-minute intervals. The first 5-minute interval includes increasing both speed and incline. In the second cycle you increase only your speed and the last two cycles will have you increasing the incline quite a bit, so get ready! The speeds/inclines given are suggestions only, so modify the workouts if you'd rather run more, walk more or make the workout shorter. Use the Perceived Exertion Scale to determine how hard you're working. Check with your doctor before you start any exercise program.

june 1st 2010

How you can include more fruit and vegetables in your diet

may 1st 2010

Exercises for pregnant women

If you were to see a pregnant women exercising in your gym, would you be shocked or would you barely notice her? The response from many people is surprise. Isn't it harmful for the baby? The truth is; pregnant women can exercise and should exercise throughout their pregnant. They just need to take certain precautions. For instance, when performing aerobics, a pregnant woman's heartrate should never go above 130-140 beats per minute. If it does, you need to cool down. It is dangerous to your baby for you to overheat. A pregnant woman also needs to concentrate on her breathing. If you need to hold your breath when doing something, then you are doing too much and are over-exerting yourself.

If you have been exercising both with weights and aerobics, you can continue to do so in moderation. But if you have not been exercising, it is not recommended that you begin a new program. If your doctor feels it is alright, then use light or no weights and keep aerobics to just walking.

work out tips FOR PREGNANT WOMEN

1. Drink plenty of water before, during and after your workout. Your baby needs the fluids.

2. Remember to breathe. If you hold your breath for more than a few seconds, you are doing too much and your baby loses precious oxygen.

3. After the first trimester, do NOT do any exercises that require you to be on your back. It puts too much pressure on your organs and the growing fetus.

4. Do NOT perform squats. It can cause the separation of the placenta from theuterus .

5. Perform each exercise slow and fluidly. Do not make any jerky movements.

GOOD EXERCISES FOR pregnant women

1. Any sitting exercise machine. Such as;

lat pulldown (back)

cable curls (biceps)

lateral raise (shoulders)

triceps extensions

leg extensions (quadriceps)

seated leg curl (hamstrings)

seated calf raise

cable crossovers (chest)

2. Use low weight with high reps. Try to perform between 12-15 repetitions in 2-3 sets each. If the last few reps are difficult, you will need to lower the weight.

3. It is not a good idea to do abdominal work after the first trimester. Especially on your back.

april 1st 2010

Eating vegetables provides health benefits

people who eat more fruits and vegetables as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Vegetables provide nutrients vital for health and maintenance of your body.

Health benefits

* Eating a diet rich in fruits and vegetables as part of an overall healthy diet may reduce risk for stroke and perhaps other cardiovascular diseases.
* Eating a diet rich in fruits and vegetables as part of an overall healthy diet may reduce risk for type 2 diabetes.
* Eating a diet rich in fruits and vegetables as part of an overall healthy diet may protect against certain cancers, such as mouth, stomach, and colon-rectum cancer.
* Diets rich in foods containing fiber, such as fruits and vegetables, may reduce the risk of coronary heart disease.
* Eating fruits and vegetables rich in potassium as part of an overall healthy diet may reduce the risk of developing kidney stones and may help to decrease bone loss.
* Eating foods such as vegetables that are low in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake.

Nutrients

* Most vegetables are naturally low in fat and calories. None have cholesterol. (Sauces or seasonings may add fat, calories, or cholesterol.)
* Potassium rich nutrientsVegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, vitamin E, and vitamin C.
* Diets rich in potassium may help to maintain healthy blood pressure. Vegetable sources of potassium include sweetpotatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, winter squash, spinach, lentils, kidney beans, and split peas.
* Dietary fiber from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as vegetables help provide a feeling of fullness with fewer calories.
* Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant and those in the first trimester of pregnancy should consume adequate folate, including folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development.
* Vitamin A keeps eyes and skin healthy and helps to protect against infections.
* Vitamin E helps protect vitamin A and essential fatty acids from cell oxidation.
* Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy. Vitamin C aids in iron absorption.

march 1 2010

LOW IN ENERGY?

there is 10 easy Ways to Naturally Increase Your Energy

1. Eat protein at every meal: One of the most important ways to keep your blood sugar balanced and energy levels high is to include protein at every meal, breakfast and snacks included. The best protein sources include fish, organic meat, chicken, eggs, yogurt, and whey protein powder. Consider making a healthy smoothie for breakfast or snacks using Paleomeal or other healthy organic whey protein, frozen fruit, and some almond milk.

2. Limit sugar and caffeine intake: Might sound bizarre but sugar and caffeine give you instant energy, but a few hours later, and in the long term, they will only make you more tired. Sugar, fructose corn syrup, and caffeine weaken your adrenal glands, which in turn are responsible for your energy levels. So, by consuming sugar and caffeine, you are weakening your body’s natural energy system. You must wean yourself off of these! Try having one cup of green tea instead, and if you must sweeten your food or beverage, try using Xylitol.

3. Take nutritional supplements. Eating a "perfect" diet does not give us enough key nutrients, such as Carnitine, CoQ10, magnesium, B-complex, and Omega 3s, for optimal energy levels. Taking supplements is necessary to ensure adequate amounts in your system and to cover any deficiencies. On my site you can see in more detail what each nutrient provides.

4. Check for food intolerances or allergies: Most people with low grade food allergies and sensitivities are unaware that they have them because the symptoms are as subtle as low energy and difficulty losing weight. Some of the most common food sensitivities are to wheat (gluten) and dairy (casein). If there is a food you love and eat single every day, try eliminating it for two weeks and see if your energy increases.

5. Check for yeast overgrowth in the intestines: Gas, bloating, and carbohydrate or sugar cravings are often caused by yeast overgrowth which in turn causes low energy levels. A nutritionist can help you determine whether this may be the case, or you can take a Candida questionnaire assessment. Limiting refined carbohydrates and taking supplements to combat Candida can remedy this problem and renew your energy.

6. Make sure you do not have any medical conditions that can cause fatigue. These include low thyroid function, low iron, high iron (hemochromatosis), and a range of other ailments which can be determined by blood tests.

7. Get enough sleep! We all need different amounts of sleep to wake up feeling rested. Figure out how much your body needs so that you are able to wake up without an alarm clock.

8. Don't exercise too much or too little. Either one can cause low energy levels. If you are a stressed, don't pick a stressful form of exercise such as running or aerobics. Instead, try Pilates, Tai Chi, yoga, lifting weights, or walking. Exercise should leave you refreshed, not wiped out. You must include exercise into your routine at least three times a week.

9. Maintain emotional stability. This is important to avoid sleepless nights, which stresses the body. Our emotional health is important in order to avoid the stress and worry that often leads to reduced sleep quality, and affect our energy each day.

10. Don't work too much. If you work long hours and have a stressful job, make sure to schedule leisure activity on the weekends rather than more work

February 1st 2010

Pump and Burn: 3 Ways to Spice Up Your Strength Workouts

January 1st 2010

Strength Training Basics - How Many Reps Should You Do?

December 1st 2009

How to Motivate Yourself to Go to the Gym

Life is the journey. We have good years, bad years, ok years. But we are moving forward. We are not the same. We are constantly changing.
That's the life. It is almost like a stock market. It goes up and down. So do we.
As we can see many celebrities reach the peak, than they fall down. Some end up very bad. Some bounce back, some do not.
I worked with many top celebrities, actors and performers in my life. They are just normal people like me and you. We all have issues that we have to work on. Like my good friend said: "We are all broken people and God is trying to put us together."
As you can see money comes and goes, but our health should be our top priority. 


Realise that:

1. You are born to be a champion in your own world. Whatever that "champion" might be to you. Don't settle for anything less.
2. Your health is your wealth. Money is not your wealth. It is just a thing. Just like a t-shirt or dumbbell, it is only a thing. It is not worth killing yourself for the money.
3. If you missed an opportunity, don't close your eyes with tears; keep your vision clear so that you will not miss the next one.

Ok now that we understood that we are a born for a greater things in life, that money is not controlling us, and that we always have many choices and new opportunities in life, we can move forward to the next level. Better level. There is a hope.

Once we choose hope, anything's possible.

The test of success is not what you do when you are on top. Success is how high you bounce when you hit bottom.
Maybe you did hit the bottom now, but the good news is you can bounce back if you decide to do so.

To start a healthy lifestyle, I will give you 5 proven steps:

1. Decide that you want to transform yourself. You have to have a big desire to change your lifestyle, desire to be healthy and feel great.
2. Stop excuses. There is nothing more important than you. Yes you can find the time for yourself to exercise, yes you can eat healthy and yes you can change your life and your body.
3. Take an immediate action. If you can not go to the gym, take a long walk, ride a bike or play sports. Start moving.
4. You have to change how you see yourself. Do not see yourself as fat and ugly. That was an old YOU. New YOU is now just being created.
5. Never go back to your old habits. 

People who do not want to change , have no greater goal for where they are right now.
Remember you have the power to change your life and your health. When you focus on your health, the body will come. Many people do not succeed in a weight loss because they focus on the body and not on their health. And they focus on the body for the wrong reason.

Do not let nobody steal your dream, steal your health and steal your life.
My friend do not be afraid of afflictions. When things in your life start to change, many things in your life will start to fall apart. But that is normal and sign that you are on the right way.

So the keys to your success and your health are in your hands. 

Always accept the responsibility for your actions. 
Always set a higher standard for yourself. 

No one is going to do it for you. 
Only you can make it happen.

Let's make it happen!

Nov 1st 2009

The Best 4 Ways to Develop Speed for Strikes

Below are my favourite training methods which have proven to be most beneficial for me, in producing speed for strikes. I must point out that as a martial artist, I have always trained many hand techniques which include the basic four boxing punches along side other strikes such as elbows, backfists, knife hand strikes etc. Unless otherwise statedALLstrikes should be carried out when performing these drills and not just boxing style punches.

SHADOW BOXING– For me, shadow boxing is good for loosening up at the start of a workout and building a good level of speed during basic training when someone first starts striking. Shadow boxing teaches one to stay relaxed, how to control ones balance whilst moving around and striking and is the best way to quickly find out what techniques come easy and which others need to be worked on. All of this helps one to build up a good level of speed that can then be improved later. 

CANDLE PUNCHING– Striking at a lit candle, stopping the strike an inch or two away from the flame with the aim of extinguishing it, is a great way to work not only a speedier punch but a speedier pull back into a guarding position. Once one is able to put the flame out easily, he/she then moves back slightly so as the strike stops further away from the flame, making it harder to put out, forcing a faster strike. This type of training is best for straight strikes and backfists which are snapped back and not swung through the target.

STRIKING HOLDING WEIGHTS– By striking whilst holding weights, one is able to strengthen the exact muscles, tendons and ligaments used in each strike. The theory is that if your muscles are stronger they can move faster. Personally the difference in speed which is felt straight away once strikes are thrown after a round or two of striking whilst holding weights, is remarkable. Holding dumbbells are probably the best equipment to use for this although some people prefer to strap weights to their wrists. The best techniques to use for this training method are ones where the fist extends away from the body (straights, hooks, backfists etc ). The effect of holding weights in the hands will not be felt much when performing elbow strikes. 

HEAVY BAG POWER HITTING– For me, I have always found that after striking the heavy bag as hard as I can, I am able to strike (in air) at a very fast pace and am certain that it has helped me produce faster strikes, also, whilst providing one of the best cardiovascular workouts possible. 
RED LINE DRILL– This is a drill borrowed fromCHUCK NORRIS’SWinning Tournament Karate book, and during my training, this has been most effective in producing speed. It forces one to push past boundaries. There are 4 steps to the drill. Step 1 involves half a minute of repeating a single technique or combination at a slow pace, with half a minute rest after. During step 2, the same technique/s is/are performed but slightly faster, for the same amount of time with the same rest period. On step 3, again they are performed but as fast as possible, again for the same amount of time with the same rest period. Step 4 is the red line phase. They are performed again but at a speed faster than you thought was your fastest. Technique goes out the window here and movement is very sloppy. That is fine since the aim is to just move faster than before. After the same rest period, the technique is then performed again but at a slower pace, concentrating on form so as to not become sloppy. The red line drill is tough and should be performed only a couple of times a week so as one has a chance to recover properly.

Like I said, these training methods worked best with me for producing speed but may not be for you. Experiment with them and find out if it works for you.

October 1st 2009

Carbohydrates in a Bodybuilding Diet

During weight training workouts, your body relies on carbohydrates as it's primary source of energy. If you are not consuming the right amount of carbohydrates each day, you won't have enough energy to train at the intensity levels that will stimulate muscle growth.

Furthermore, consuming the right amount of carbohydrates in your muscle building diet, isn't the only thing that's important. You also have to consume the best sources of carbohydrates at the right times.

Since carbohydrates are in most of the foods we eat (fruits, dairy products, grains, legumes and vegetables), the majority of us don't have trouble consuming enough "carbs" in our diet. Infact, many of us consume too many calories from carbohydrates. furthermore, most of the time these excess carbohydrates are the simple form, which are less efficient sources of energy for the body. Excess simple carbohydrates intake can lead to uneven blood sugar levels, energy swings, increases in body fat, and ultimately, difficulty building muscle.

Now a little more aboutSIMPLE CARBOHYDRATESandCOMPLEX CARBOHYDRATES...Basically every carbohydrate fits in to one of these two categories. The classification depends on the chemical structure of the carbohydrate and reflects the speed at which they are digested and absorbed by the body. Simple carbohydrates have only one or two sugar molecules, where as complex carbohydrates have three or more. Simply put, this means that a simple carbohydrate is absorbed and metabolized quickly by the body providing a fast short burst of energy, where as a complex carbohydrate is absorbed at a slower rate and provides a more sustained source of energy.

Here are some examples of the types of carbohydrates in each classification:

The Roles of Carbohydrates in Your Bodybuilding Program

Although most bodybuilding diets emphasize the importance of protein intake, carbohydrates play an important role and shouldn't be overlooked.

The main roles that carbohydrates play in your bodybuilding diet are as follows:

What are the Best Carbohydrates for a Bodybuilder?

The best sources of carbohydrates are those that are high in carbohydrates, low in fat, and are of the complex variety. Most of the best sources of carbohydrates are also both high in fiber, and also contain respectable amounts of protein in them. When you are Choosing breads or pasta, make sure you go with the whole wheat or whole grain products as they are higher in fiber, and a more efficient source of energy then refined products.

*When choosing breads or pasta, make sure you go with whole wheat or whole grain products versus the traditional "white" products which have been refined. The whole grain and whole wheat products are higher in fiber, and a more efficient source of energy for your body.

When and How Much Carbohydrates Should a Bodybuilder Consume?

WHEN- A serving of carbohydrates should accompany every meal you eat. It's also important to consume a small serving of complex carbohydrates before your workout, and a serving of simple carbohydrates after your workout. The pre-workout complex carbs will provide your body with the energy it needs to fuel your workout. The post workout meal will replenish glycogen stores, and create an insulin spike encouraging the body to absorb more nutrients. Try to avoid large helpings of carbohydrates before bed time, as it can disrupt your sleep.

HOW MUCH- Most experts recommend that 30 - 55% of you daily caloric intake comes from carbohydrates. Again, as with other aspects of your weight gain diet, you will have to experiment to find out what percentage works best for you.

Here is an example of how to determine how many carbohydrates you should consume each day:

STEP 1.Determine the percentage of your daily caloric intake of carbohydrates.

STEP 2.Determine how many carbohydrate calories you will consume daily using this formula:

(Total Daily Calories) X (Percentage of daily carb intake) = Total carbohydrate calories

STEP 3.Determine how many grams of carbs to consume daily by using this formula:

(Daily carb calories) / 4 = Total grams of carbs per day

STEP 4.The final step is to use the following formula to determine how many grams of carbs you should consume each meal:

(Total daily carb intake in grams) / (Number of daily meals ) = Number of grams of carbs per meal

*Here is a real life example using 3000 calories as the total daily caloric intake with a goal of 50% of those coming from carbohydrates:

3000 x .50(or 50%) = 1500 daily calories from carbs

1500 / 4 = 375 grams per day

375 / 6 = 62.5 grams per meal

Putting it All Together 

Remember, consuming enough of the right types of carbohydrates is only a small piece of the puzzle. A well rounded bodybuilding diet also has to have the right proteins and fats, so make sure you become familiar with their roles as well if you haven't already.

September 1st 2009

High Protein Vegetarian Foods

There is always a lingering question on how to obtain enough protein in a vegetarian diet. Plant sources contain adequate amounts of dietary protein. Soy protein is equivalent to animal protein and can serve as an exclusive source of protein intake. With a reasonably varied diet, protein is protein regardless if it comes from an animal or a plant. With an array of selections, either raw or packaged, locating high protein foods takes little energy.

Heart Healthy Food Pyramid

The food pyramid is a handy way to remember the foods that make up a healthful diet. Adding foods that target heart health can make the pyramid even more beneficial. It's never too early to improve your heart's health. Start eating the following foods now for a healthier heart tomorrow.

Benefits

Scientific studies confirm that vegetarians suffer less from health concerns including high blood pressure, heart disease, obesity, diabetes and cancer. A healthful vegetarian diet based on high proteins such as whole grains, pulses, nuts, fruits and vegetables is good for your heart and low in fat. Types

High protein sources include but are not limited to: eggs, soybean, whole grains (brown rice, barley, quinoa, oatmeal and wheat), nuts and seeds (pumpkin, almond, hemp, sunflower and sesame), pulses (beans, peas and lentils) and almond butter. Vegetables include broccoli, kale, spinach, squash and pumpkin. Green plants such as algae and wheat grass are another high-protein resource.

Considerations

The amount of high protein needed depends on body type. Different foods contain different amounts of protein. Beans, pulses and soybean take the place of meat and fish as a major source of high protein.

Solutions

For those on the go who want a high-protein vegetarian selection, many options are available. In the refrigerator or freezer section of the grocery, one can select seitan (wheat-based protein), flavored baked tofu, soy sausage and deli meats, smart ground, BBQ ribs and gardenburgers.

Misconceptions

There is a misconception that a vegetarian diet cannot be healthy unless certain foods are combined for complete protein. Research consistently shows that vegetarians and vegans have a satisfactory protein intake. Eating enough variety daily can easily meet individual requirements.

August 1st 2009

Top 5 Sources of Protein

List of High Protein Foods to help you Build Muscle and Burn Fat

The Top 5 Sources of Protein provides you with a list of the foods that are high in protein to help you build muscle and burn fat. Before we dive into the high protein foods list, however, lets quickly discuss why protein is important for both building muscle and burning fat. There are two reasons to use the list of high protein foods: to build muscle or burn fat.

The same is true with your protein. You do not want to get your protein from sources with high saturated fat content or a ton of empty calories and carbohydrates in them. Your protein has a purpose - to build muscle. The top 5 list of high protein foods contains the best sources of protein to help you do just that – build your factory with the best materials available.

Using the List of High Protein Foods to Burn Fat

Now that you have built your factory, you need to maintain it. If you let too many bricks fall by the wayside in disrepair, then the heat escapes and the workers are not as happy. If the workers are not happy, they are less productive.

Protein helps you to maintain your muscles as you lose weight. Maintaining your muscles keeps your metabolism elevated. If you metabolism roaring, then your efforts to burn fat are productive. The workers are happy!

The simple act of eating protein elevates your metabolism. Protein is harder to assimilate than other nutrients, so your body kicks up its metabolism to help digest it. It is like throwing a few extra coals on the fire to keep those workers happy.

Now, on to the list of high protein foods !

Using the List of High Protein Foods to Build Muscle

The first reason to use the list of high protein foods is simply to build muscle. Protein is comprised of amino acids. Amino acids are the building blocks of our muscles. Think of your muscles as a factory you are building. To build a strong factory, you need building blocks. You do not what just any building blocks, however. You want the best building blocks. You do not want a lot of filler in the bricks. No. You want sturdy, solid bricks.

Top 5 Sources of Protein

Drum roll please….

1. Chicken

Chicken headlines our list of high protein foods for being high protein with a low overall fat content. In particular, you want to opt for the white meat portion of the chicken – the breast. The white meat has less than half the fat of the dark meat portion (thighs and drumsticks) of the chicken. The best choice for chicken is a roasted, skinless and boneless chicken breast. A 4-ounce serving has only 187 calories, 35 grams of protein and only 4 grams of fat!

Frying the chicken can significantly increase its fat content. For example, that same 4-ounce chicken breast, when fried as over 5 grams of fat. That is a 25% increase in fat! Therefore, when preparing your chicken meals, you should roast, grill, or broil your chicken breast to keep the overall fat content low.

2. Fish and Seafood

Fish is second on our top 5 list of high protein foods. Fish has a higher fat content than chicken; however, most of the fat found in chicken is from unsaturated fats (the good kind). In particular, fish is high in omega-3 fatty acids. Omega-3 acids promote weight loss and may reduce the risk of coronary and heart disease. The most popular fish for protein is tuna. One can of tuna provides you with 220 calories, 40 grams of protein and 5 grams of unsaturated fat.

However, tuna is not your only choice. Anchovies, herring, mackerel, salmon and sardines are all great choice for a diet high in protein. These fishes are all loaded with omega-3 fatty acids.

3. Beef

Beef has a higher fat content, and not necessarily the good kind; as a result, it ranks below chicken and fish in our list of high protein foods. Even though beef is high in fat, it is also loaded with compounds other than protein to help you build quality muscle, such as creatine and vitamin B-12.

In order to minimize the amount of fat in beef, you should choose the leanest cuts of meat available such as top round, sirloin and tenderloin. For example, a 4-ounce serving of broiled top round trimmed to 1/8” fat comes in at 201 calories, 36 grams of protein and 5 grams of fat.

4. Dairy and Egg Products

This category covers cheese, eggs, milk and yogurt. These foods make it onto the top 5 list of high protein foods with one caveat: the “full fat” versions are not allowed! These products can add a lot of saturated (bad) fats to your diet. Therefore, you should look for labels that read “low-fat” for cheeses and yogurts and use skim or 1% milk.

For eggs, all of the fat content is in the yolk, so you should consider egg whites as a zero fat alternative to the whole egg. Of course, there is flavor in the yolk, so you can have a yolk for every five egg whites you eat.

5. Whey Protein

Whey protein is the best protein supplement on the market. As a result, it is the only protein supplement to make our top 5 list of high protein foods.

The creation of whey protein occurs during the process of churning milk in to cheese. Whey protein comes in many great flavors, is soluble in liquids such as water and milk, is easy on the stomach, and the body absorbs it readily, making it a popular ingredient for pre and post workout protein shakes.

If you are looking to burn fat, whey protein is an excellent option. On thing you should consider when choosing a protein powder it the carbohydrate content of the powder. Some of these powders are designed primarly for those people looking to build muscle. Those additional carbohydrates in these powders can add extra calories that you may not want.

Whey protein isolate contains very little fat or carbohydrates, and may an excellent alternative for those people who are on a calorie restricted or low carbohydrate diet plan.

If you primary concern is to build muscle, then those extra calories may not be of any concern, but you should still keep a close eye on the protein to carbohydrate ratio in your protein shakes.

Soy Protein – The Vegetarian’s Top Choice!

But wait! What if you are a vegetarian? Where will can I find high protein foods to fit my lifestyle?

One thing all of the proteins sources in the top 5 list of high protein foods have in common are that they are all from animal sources. If you are a vegitarian, this can cause quite the problem. Luckily, there is an excellent protein that meets your needs!

Soy protein, on the other hand, is made from soy beans. It is high in glutamine and arginine, two very important amino acids for building muscle.

You can choose to eat soy beans directly, or get soy protein from tofu, miso, or soy milk; however, many people choose to use a soy protein powder for convenience. There are many flavors available.

So there you have it. The Top 5 List of High Protein Foods - with one to “grow” on!

july 1st 2009

Adjustable Dumbbell Home Training Routine

If for some reason you cannot get a gym membership, then you can do the following. All the equipment that you will need is a good pair of adjustable dumbbells that can be purchased anywhere.

Triset A (Chest/Back/Abs):
Push Ups (against the wall if you cannot do them in the floor yet)
3 sets x10-12 reps (no rest)
One Arm Dumbbell Rows
3 sets x10-12 reps (no rest)
Crunches
3 sets x25-40 reps (1 minute rest)

Triset B (Delts/Biceps/Triceps):
Dumbbell Upright Rows
3 sets x10-12 reps(no rest)
Dumbbell Curls
3 sets x10-12 reps (no rest)
Overhead Triceps Extensions
3 sets x10-12 reps (1 min rest)

Triset C (Thighs/Hamstrings/Calves):
Squats
3 sets x10-12 reps (no rest)
Stiff Legged Deadlifts
3 sets x10-12 reps (no rest)
One Leg Calf Raises
3 sets x10-12 reps (1 min rest)

Note: Move to Triset B after you have completed 3 sets of Triset A. Move to Triset C after you have completed 3 sets of Triset B.

Here are the exercise descriptions:

Pushups
The first exercise is pushups. Pushups target primarily the chest. It also indirectly involves the shoulders and the triceps. The correct way to perform them is the following:

1. Place your hands about 36 inches apart on either the floor (or the wall). 
2. Lower yourself until your chest almost touches the floor (or the wall). 
3. Press your upper body back up to the starting position. (Note: If you are performing pushups using the wall, place your feet at a distance greater than your arms length when they are extended).

One Arm Dumbbell Rows
One Arm Dumbbell Rows primarily target the back muscles with a secondary emphasis on the rear deltoids. The correct way to perform them is the following:

1. Pick up the dumbbell, palm in (facing your torso), and hold it about six inches off the floor. Your torso should be bent Parallel to the floor; keep your back straight. 
2. Pull the dumbbell straight up to the side of your chest, keeping your upper arm close to your side. 
3. Lower the dumbbell straight down to the starting position.

Crunches
Crunches primarily target the upper abdominal muscles with a secondary emphasis on the lower abdominals. The correct way to perform them is the following:

1. Lie on the floor with the backs of your lower legs resting on top of a chair.
2. Position your body so that your thighs are at 90 degree angles to your torso.
3. With your hands behind your head or crossed at your chest, pull your torso up as far as possible. 
4. Return to the starting position. 
5. Don't swing your torso up and down using various muscles; instead concentrate solely on using your abdominal muscles.

Dumbbell Upright Rows 
Upright Rows primarily target the side and front deltoids with a secondary emphasis on the trapezius muscles and the rear deltoids. The correct way to perform them is the following:

1. Hold a dumbbell in each hand at arm's length and resting against your upper thighs. 
2. Keep the dumbbells about 10 inches apart and your thumbs facing each other. 
3. Pull the dumbbells straight up until they're nearly even with your chin. 
4. Keep your elbows out. (As you pull the dumbbells straight up, concentrate on raising the elbows up).
5. At the top position the dumbbells should be level with your ears. The elbows should be at the highest position. 
6. Keep the dumbbells close to your body, and pause at the top for a second. 
7. Concentrate on keeping tension on your shoulders as you lower the weights.

Dumbbell Curls
Dumbbell Curls primarily target the biceps with a secondary emphasis on the forearm muscles and the biceps brachialis. The correct way to perform them is the following:

1. Hold a dumbbell on each hand, with your palms up. 
2. Stand erect with your back straight. 
3. Start the exercise with the dumbbells at arm's length and resting against your upper thighs. 
4. Curl the dumbbells in a semicircular motion until your forearms touch your biceps. 
5. Keep your upper arms close to your sides. 
6. Reverse the motion and lower to the starting position. 
7. Don't move your torso back and forth to help lift the weight. This not only takes tension off the biceps, but it can also hurt your lower back.

Overhead Triceps Extensions
Overhead Triceps Extensions primarily target the triceps with a secondary emphasis on the forearm muscles. The correct way to perform them is the following:

1. Grasp a dumbbell with both hand and hold it overhead at arm's length. The dumbbell's top plate should be resting in the palms of your hands with your thumbs around the bar. 
2. Stand erect. 
3. Keep your upper arms close to your head. 
4. Lower the dumbbell in a semicircular motion behind your head until your forearms touch your biceps. 
5. Go back to the starting position and repeat. 
6. Ensure that the weights in the dumbbell are properly adjusted and secured in order to avoid an accident (plates falling on your head; Ouch!)

Squats
Squats primarily target the quadriceps (thighs) with a secondary emphasis on the hamstring (back of the legs) muscles. The correct way to perform them is the following:

1. Place your heels on a two-by-four inch block (if you have balance problems) with your feet about 16 inches apart. 
2. Stand erect while holding the dumbbells at your side. 
3. Keep your head up, your back straight and the majority of your weight on your heels. 
4. Inhale as you squat until your thighs are parallel to floor or lower. Avoid bringing your torso forward as you come down. Keep your back as straight as possible throughout the movement. 
5. Your knees should be directed slightly outward in the low position. 
6. Exhale as you return to the starting position.

Stiff Legged Deadlifts
Stiff Legged Deadlifts primarily target the hamstrings (back of the legs) with a secondary emphasis on the lower back muscles. The correct way to perform them is the following:

1. Stand with your feet about 16 inches apart. 
2. Stand erect while holding the dumbbells at your side. 
3. Keep your head up and your back straight. 
4. Slowly lower your torso as if you were to pick something up from the floor in front of you. Lower your torso until you feel a stretch in your hamstrings. No need to go all the way down. 
5. Keep your knees locked, your back flat and your head up throughout the movement. 
6. Use only your hamstring and back muscles to stand erect. 
7. DO NOT PERFORM THIS MOVEMENT ON A JERKY MANNER AS IT CAN CAUSE A LOWER BACK INJURY IF DONE IMPROPERLY!

Dumbbell Calf Raises
Dumbbell Calf Raises primarily target the calf muscles. The correct way to perform them is the following:

1. Stand with your feet about 16 inches apart. 
2. Stand erect while holding the dumbbells at your side. 
3. Keep your head up and your back straight. 
4. Stand on your toes and pause for a second at the top of the movement. 
5. Slowly go back down to the starting position. 
6. Concentrate on contracting your calf muscles hard. Make them burn!

For cardio, either stationary bike or walking is fine.

Take Care and Train Hard!

June 1st 2009

is workouts (cardio, weightlifting or both) should be halted during a common cold or if you should "sweat it out"?.

and- Taking a Training Break. Should you or shouldn't you take one?

Who doesn't catch a little cold right in the middle of the week when your workouts were going so great? There's been many times that my workouts were 100% the best I've ever had and right when I was on top of my game - I caught some cold bug and it frustrated me to no end!

Common sense tells me that the body should fully recover before engaging in an intense workout, but is a light day or a less intense cardio day okay?

On one hand you don't want to break progress by waiting too long between workouts, yet on the other hand, you don't want to remain sick because the body will have to allocate nutrition in building muscle tissue as opposed to building an immune response."

You can workout when you have a cold BUT only under certain conditions. Let me elaborate before I ramble on.

Do Not Workout If:

* You have a fever * You feel nauseous * You are highly contagious and in a public gym

Workout If:

* You just have a mild cold * It's been a couple of days and you are over the worst of it

Many people that I know of, including myself at one time, did some pretty intense workouts while sick. And not just everyday common cold sick but flu-like sick.

Not only was it irresponsible of me to bring my funk into the gym but Karma was paid back when my body couldn't recover and I ended up prolonging my illness an extra week or so.

You see, working out when you have a mild cold is not a big deal. In fact, if you engage in light cardio, you'll feel better. It will help to open up your nasal passages and let you breathe easier. Recovery will not be hampered because it's a mild cold and you are doing a light workout. Just to keep moving really. Nothing intense at all.

What I don't recommend is that you workout with weights unless it's following the same principles.

Light. Keep that in mind. You are not there to get stronger, more fit or build muscle. You are there to feel better, to keep moving and get the added benefits that working out will help you do.

Believe me...When I've done a light cardio workout a couple of days after the worst of the cold is over, I feel a lot better.

Why cardio?

Seems to me that working out with weights does not give you that cardiovascular benefit (except circuit training). I've never felt that great when I have a cold and hit the iron. I've always felt better when I just do light cardio for about 20 minutes or so. Nothing intense mind you. Strictly warm-up to pace levels.

Let's face it... Being sick is no fun! But if you over do it, you will just prolong your illness. So keep that in mind when I say light. You are there to feel better not improve or break a personal record.

Next time you are sick, go do some light cardio. Heck, even just walking around the block will feel pretty good.

Your recovery will not be compromised as long as you go light.

I urge you to take care of yourself first but after that, see if some light cardio helps you feel even better and recover faster.

This question is a great bridge to another topic that is a favorite of mine called Taking a Training Break. Should you or shouldn't you take one?

Fact is, the training break is an overlooked, often under utilized concept that not only will have you in the gym for longer periods of time but you'll recover faster and get stronger by NOT hitting the weights and doing cardio.

You see, after doing your workouts over and over, your body is always in a constant state of breakdown. At some point, even your immune system is compromised and you get sick. I've actually pinpointed my own rhythms.

After 9 weeks of training if I do not take a training break, I always get sick. A mild cold mind you but like clockwork, it happens. I've found that by working out continually, that 9 week hump is when my body is taxed to the point where I'm not at my optimal recovery.

By simply taking a break for 7 days, no weight and no cardio, I come back to the gym stronger and more recovered then before.

It's also very important to just let your joints heal during this time from lifting. So not only is a break good for the immune system but it's good for joint recovery as well.

If you take a training break every 8-12 weeks, you'll come back stronger and feeling more to working out then before and contrary to popular belief, you will not lose muscle during a 7 day break. You won't get smaller and all the gains you made will not be lost. That is a big myth.

During this break I still supplement the same, I just don't 'train' but I am active.

To sum up, taking a training break is a good thing. Every 8-12 weeks just let your body and mind recovery and get ready for the next round of training. It also helps to avoid the working out when sick as described above. By using this process, I've been able to avoid being sick for some time and when I am sick, I'm able to recovery a bit faster by using the principles described above.

May 1st 2009

Is the low carb/high protein diet the best way to get ripped and Lose Body Fat?

So what’s the deal? Is the low carb/high protein diet the best way for bodybuilders to get ripped or just another fad? From a bodybuilding standpoint, the answer is an unequivocal yes; reducing carbohydrates really works! Most bodybuilders can't get that "ripped" look without some degree of carb restriction. Almost every bodybuilder or fitness competitor I’ve ever met uses some version of the low carb diet when getting ready for competition. The problem is, most people fail to take into account their goals and their unique body type, so they follow the advice of the latest "low-carb guru" and take the carb restriction too far. Zero carb or close to zero carb diets are in my opinion, TOTAL INSANITY!

The other extreme; the high carb, very low fat diet, isn’t the best approach for bodybuilders either. These diets (60-70% carb, 20-30% protein and 10% or less fat) were trendy with bodybuilders for a while, especially back in the 80’s and early 90’s Those who tried it discovered that it wasn’t nearly as effective as the low to moderate carb, high protein diet.

Why does dropping your carbs help you lose more fat? There are several reasons, but to avoid getting into a complicated discussion of nutritional biochemistry, let’s just say that eating less carbs forces your body to burn fat for fuel instead of sugar. Reducing carbs and increasing protein accelerates fat loss by controlling your insulin and blood sugar more effectively. The high protein in these diets also speeds up your metabolism because of the "thermic effect" of protein food. It also helps eliminate water retention, giving you the "hard" and "dry" look you need onstage to win contests.

In my opinion, a moderate carb diet, with slight carb restriction (especially at night) is the most effective (and most "sane") way for bodybuilders to get ripped. For example, my contest diet is about 175 -200 grams of carbs with most of the carbs eaten early in the day. Every 4th day, I have a high carb day (350 grams) to replenish my depleted glycogen stores. By contrast, my off-season diet is 350 - 450 grams of carbs. With 175 - 200 grams of carbs, that is just enough fuel to provide the energy I needed to train hard and to prevent me from losing muscle.

Would dropping carbs even further to 30 or 50 grams a day (like many fad diets recommend) get you more ripped or get you ripped faster? Maybe. But the problem is, without carbs, you’ll have no energy to train hard. Sure, tuna fish and water will get you ripped alright, but if your workouts suffer because your diet is "killing you," you aren’t going to look or feel your best.

Another big problem caused by very low carb diets is loss of lean body mass. The lower you drop your carbs, the more likely you are to lose muscle along with the fat.

A third problem with very low carb diets is the rebound effect. The lower you drop your carbs, the faster you will rebound and gain the fat back when you add the carbs back in. I swear I’ve seen guys blow up 30-40 lbs in a matter of DAYS after their contest because they went on a carbohydrate and fat binge after a four-month zero carb diet. It wasn’t a pretty sight!

When I experimented with a very low carb diet, (about 40-70 grams a day), I lost huge amounts of lean body mass and looked very "flat" and "stringy.

Nutrition is a highly individual issue. Some people can’t seem to lose weight unless they reduce their carbohydrate intake. Other people can eat bagels and pasta all day long and they have six pack abs. How many carbs you eat therefore, depends on your body type. Are you an endormorph or an ectomorph? Do you have a fast metabolism or a slow metabolism? Are you naturally lean or naturally heavy? Depending on your genetics, you might thrive on high carbs or you might need a high protein, low carb diet to get results. But beware: even if you think you are the carb sensitive, slow-metabolism type, the middle path (moderate carb restiction) is the most sensible way to go.

The only way to determine how many grams of carbs is right for YOU is to experiment until you find your "critical level." If you start dropping body fat rapidly at 200 grams a day, then why on earth would you subject yourself to the torture of going even lower and doing one of those 30-40 grams a day "ketogenic" diets? Why kill yourself?

Remember, there is no single diet that works for everyone. There are certain universal nutritional laws that apply to everyone, but be very careful of "gurus" who use the words "always" and "never" or who make sweeping statements like "carbohydrates make you fat."

If you want to get ripped, you should also pick the type of carbs you eat carefully - it’s not just the quantity, it’s the quality. In addition to moderating total daily carb intake, I also recommend getting off ALL processed carbs including bread, crackers, pretzels, pasta, bagels and switching only to natural, unprocessed carbs like vegetables, oatmeal, yams, rice, potatoes, etc. That single change will go a long way in helping you get leaner (and healthier too!)

The bottom line is that it’s not correct to say, "carbs are fattening," but there IS some truth to the assertion that a low carb diet will get you leaner compared to a high carb diet – you just have to approach it in a sensible and individualized way. As in most areas of your life, going to the extreme with your diet will usually do you more harm than good.

april 1st 2009

The best back workout!!

1.Rack Deadlifts: 3 X 3-5

Rack deadlifts are partial deadlifts done with bar starting at around knee height instead of on the ground. The full deadlift is a total body movement that hits every muscle in the body.

By starting with the bar at knee height, you decrease the amount of lower body (the legs) involvement in the movement because your knees and hips are not flexed as much in the starting position.

The muscles in the legs will still be stressed during rack deadlifts, just not to the degree they would be from full deadlifts, which allows you to lift a HEAVY load with more tension on the muscle of the upper body, including ALL the muscles of the back.

2.Lat Pulldown & Seated Cable Row: 3 X 6-10

These exercises are viewed as the "supporting cast" to deadlifts. Form should be relatively strict and you should pull with your lats, not your arms. The 1-Arm variations of these exercises hit the muscles of the back a little differently and add to the development of the back.

3. Pull-Ups: 5 X 4-6

Pull-ups (not chin-ups) are a great exercise for developing the lats, specifically back "width". As you execute each rep, you should focus on pulling your body up by using your lats NOT by using your arms.

Often times people will swing their body and use momentum to complete their pull-ups, which requires heavy recruitment of the biceps and decreases the recruitment of the lats. The goal is to keep the tension on your lats.

One way to limit bicep involvement is to think of your hands as hooks. You are not pulling from your hands, but rather from your lats. Think of the tension from the weight starting deep in your lats and moving "up" the lats to where they insert into the humerus (bone of the upper arm) as you pull yourself up. As you pull your body up, your elbows should come to your sides and you should contract the muscles of the back, squeezing them together.

4.Bent Over Row: 5 X 4-6

Bent over rows are used to add "thickness" to the back. Just as with pull-ups, you must focus on pulling the weight with your lats and not your arms. If you feel your form is sloppy or your arms are being heavily recruited, try decreasing the weight on the bar.

As you pull the bar up, you can pull it to your lower chest, mid-stomach, or lower stomach. Where you pull to the bar to will depend on which spots allows you personally to hit the lats the hardest. 

march 1st 2009

The Best legs workout!

I suggest about 4 warm up sets after stretching and some light jogging or jump roping in place. Good form should go without saying, One way to check your form is to check it in a mirror, Moving right along, preparing for leg day is more than just showing up at the gym to do your sets and reps. How you eat leading up to your workout matters a great deal. I always eat more complex carbohydrates than usual starting the early evening before my leg workout. I continue with a good breakfast and a mid morning snack. I find the extra carb intake allows me to train with more strength and energy than usual. Also, be sure your current routine allows for good recovery time. I'm a big believer in taking enough time off between workouts - this is when your body benefits from all your hard work in the gym, this is when your body grows.

The Routine

OK, you've eaten good leading up to leg day, you're well rested, and you're at the gym, get ready because here's the routine:

Squats - Pyramid up to your top set, then begin to pyramid back down. Start at 15 reps for your first warm up set, add weight and decrease your reps. Your top set should be a very heavy 6-8 reps. You should be looking at 4-5 heavy working sets. When you squat, do your reps in one continuous, controlled motion, no pausing at the top or the bottom. Keep rest time to a minimum, long enough to catch your breath. When you're done, move right into the next exercise.

Leg extensions - You will be doing drop sets. Load up the plates on these! You want to be able to do five weight drops, pausing only while the weight is removed. This constitutes one set. Do two of these, three if you can. That's it for quads!

Leg curls - Do these the same as leg extensions, but do one warm up set before starting. Do three sets.

Now it's time for calves! After warm ups, do 3 sets of standing calf raises and 3 sets of seated calf raises. When you're doing your sets, aim for 25 reps per set, on one set, do full complete movements and a controlled, normal pace on the next set, do faster, explosive reps. You can extend these sets if possible through partial reps. A couple of points: Take your reps to positive failure, your working sets should not be easy! Also, it's important to stretch between sets and after the workout.

My set totals may seem low to some, and this may seem like too much work to others, so as always, you can adjust the number of sets to your experience level and preference. The point here is to always get what you can from a routine and adjust it to your preferences.. Also, take the drop set idea and apply it to other body parts. It works great on almost any exercise

feb 1st 2009

The best chest workout

THE FIVE-STEP PECTORAL PLAN

Step 1: Pick a side One section in this training guide is devoted to beginners and the other to more advanced weight trainers. Once you've determined your level of experience, you've successfully completed the first phase of creating your routine.

Step 2: Assembly required It's time to build a program that will build your chest. There are multiple exercises in each of the barbell, dumbbell, machine, cable and body-weight sections. Select one exercise from each of these four sections and incorporate them into your chest routine.

i using at least two pressing exercises, each of which utilizes a different bench angle. "If selecting a fiat-bench press for your barbell exercise, use an incline or decline for the other press exercise, "The same holds true for flyes. The number-one key to building a full, shapely chest is to hit the muscles from a variety of angles on a regular basis."

Step 3: Crunch the numbers For both beginners and advanced trainers, the desired number of total sets for a solid chest routine should be in the 10-to-14 range. Your goal should be to achieve muscular failure on each set while maintaining a high intensity. Failure is defined as being unable to complete another rep while maintaining proper form.

Repetitions play a vital role in any training regimen. The six-to 12-rep range is the practiced standard. Heavier weights are often used in conjunction with fewer reps (6 to 8) when trying to build mass, while less weight and more reps (10 to 12) are combined when your goal is to carve and chisel.

Also, be conscious not to take too much time between sets. The longer you wait, the less likely your muscles will remain active. "If you can do another set after just 30 seconds of rest, then by all means do it, "Two minutes is the maximum amount of time you should give yourself between sets."

i recommends holding off for five to seven days between workouts to allow for total muscle recovery.

Step 4: Try the pyramid scheme . The pyramids we're referring to actually do pay off by enabling you to blast your deep-muscle fibers. This is accomplished by using less weight and higher reps at the start of an exercise routine, and progressing toward heavier weight and fewer reps at the end. By pyramiding the weight, you are gradually warming yourself up for the next set, and at the same time strengthening your muscle or the exhausting task ahead. Pyramiding also helps to improve your balance and get you comfortable with the movement, so you'll be able to pound out that final heavy set to absolute muscular failure.

Step 5: Get fresh "To maintain a consistent level of maximum performance, it's a good idea to frequently add some variety to your routine, "Don't be afraid to shake things up by trying new things." One of the best techniques is to change the order of your routine.