It’s all about Maintenance

Motivation of the Day: All it takes is Daily Maintenance to Keep Your Body in Excellent Running Condition

Strictly Maintenance!

I am a MAINTENANCE GIRL!!! What does that word mean to me…AWWW…Not talking about the negative term that refers to …Oh That Girl is High Maintenance…YUCK. What I am referring to is how I maintain my body every day. I am at a happy place with my body and self, and really for me, it is all about maintaining the muscle I have developed, and continuing a healthy quality life. I want to feel good and be the BEST me every day. I am at a place of acceptance of loving who I am and feeling pretty darn good about it. For me it is not about…I want MORE MORE MORE…where is the satisfaction in that…if I thought like that, I would never be happy or healthy for that matter. I have been in the fitness field along time and have seen so many people go overboard with not being happy with themselves after achieving the ultimate and have the most beautiful bodies…and still not happy…that makes no sense. I celebrate the accomplishment of creating the body that I wear today and am truly satisfied with that. It is important for me to maintain the structure that I have gained…I did work hard for it, and I enjoy the look of it, and deeper than that…I celebrate the overall good health to every part of my body inside and out that my daily maintenance plan gives me. Just as a car & home NEEDS to be maintained…I better feel stronger about that attention being given to my body and health. For crying out loud…things can come and go…but my body…JUST ONE PER LIFE. That is why I INVEST in a good maintenance plan daily….through my fitness and the premium foods that I eat every 2 ½ hours. Maintenance is a fabulous place to be and I enjoy the upkeep;)

My Workout of The Day:

ARC Trainer Interval 35 minutes

Bodywork: I completed this series 6x


Low Rows 30lbs @ 25 reps
Triceps Kickbacks – Medium Tube Resistance 20 reps
BOSU Back Extensions – 15 reps
Stretching…Watch the Video!

My Nutrition of The Day:

Coffee, one cup please

Meal4:Sprouted Bread topped with B/S chicken,avocado, mustard

1-Pre-workout shake (the light one)   
2-Post – workout shake (make it a meal)
3-Brown rice & shredded b/s chicken breast
4-B/S chicken on sprouted bread with avocado & mustard
5-Spinach Salad & Egg white Scramble
6-Protein Pudding….Watch the Video!


IF YOU ENJOYED THE CONTENT, LIKE IT, LEAVE A COMMENT, AND IF YOU LIKE… OFFER ME A PROTEIN SHAKE;)      STAY HEALTHY!

Why Protein Is An Essential Part Of Any Diet

By Jim Duffy

You see them in all kinds of magazines. You hear people talking about them around the water cooler at work. There are hundreds of fad diets out there, and guess what? None of them work. Oh sure, you may lose a bit of weight, but more often than not, that weight is just going to come back, with a few additional pounds for good measure. The most sensible way to lose weight is to just eat properly. It is easy to follow a healthy, well-balanced diet, and there are all kinds of great-tasting foods that you can incorporate into a healthy diet.

An essential part of any diet is protein. Protein is necessary for survival, provides a natural source of energy and helps to build strong muscles. Our hair and skin are made from protein, and it is a nutrient for all of the cells in our bodies. Not enough protein in the diet can lead to a number of serious health issues and can add complications to existing health conditions. But as important as it is to have enough protein in our diets, too much may actually do more harm than good.

The body needs a certain amount of protein. According to the American Heart Association, protein should make up 35 percent of our daily caloric intake. If the body does not get the protein it needs, it will send signals to the brain that it is hungry, which is not good for dieters, because they will want to eat all the time. Eating snacks that are rich in protein or using protein supplements will help to suppress your appetite, which is essential for losing weight and maintaining your weight loss.

How Much Protein Do You Need in Your Diet?

We need different amounts of protein at different stages of our lives. For example, babies need quite a bit of protein, about 2.2 grams of protein per kilogram of body weight. But an adult bodybuilder only needs as much as 1.6 grams. The best way to figure out how much protein you should be getting in your diet is to follow this formula:

The first thing you need to do is convert your body weight from pounds to kilograms. Just divide your body weight in pounds by 2.2. Take the resulting number and divide it by one of the following numbers:

- .4 if you are inactive

- .5-.8 if you are somewhat active, such as a 30 minute workout, three times per week

- .8-1 if you are very active, such as working out 30 to 60 minutes at least four times each week

If you are a healthy person in general and have some knowledge about nutrition, you should be able to come up with a healthy diet plan on your own. It is important to remember that before beginning any type of diet, you should consult your physician first. There may be conditions that you have that require you to have certain foods in your diet. You can also speak with a nutritionist or a dietitian.

If you are going to start a diet, a healthy plan includes 50 percent carbohydrates, 35 percent proteins and 15 percent fats. Although many of today's popular diets recommend eating fewer carbohydrates, it is important that some are included in everyone's diet, but they do need to be the right kinds of carbohydrates. For example, simple carbohydrates digest quickly and cause huge surges by raising blood sugar levels. Complex carbohydrates are what you need in your diet. These carbohydrates are slower to digest and do not negatively affect blood sugar levels.

Eating Healthy and Using Protein Supplements

When you eat snacks that are high in protein, you will not have the urge to have more snacks later on. You will feel more satisfied and not feel the urge to eat unnecessarily. Some high-protein snacks that are great for diets and taste great are:

- 2 cups of popcorn with trail mix

- cup of fiber-rich cereal, mixed with non-fat Greek yogurt

- 1 ounce of baked potato chips with two tablespoons of bean dip

Another great-tasting snack that is extremely high in protein is milk. Non-fat is best for dieters, and low-fat chocolate milk is great too. It has all the same nutrients as white milk not much more fat and calories. It is delicious, and not only will you get the protein that you need, you can also satisfy your sweet tooth in a healthy way. Some people suggest drinking low-fat milk, while other studies say that whole-fat milk is best for diets. Speak to your physician or nutritionist for more information.

Another way that you can get the protein you need in your diet without having to eat a lot is by using protein supplements. There are a number of varieties available, and many come in pre-mixed drinks, which are portable and can be taken along anywhere. Some of the more popular protein supplements include:

Protein Powders - These are the most versatile of all of the protein supplements. They come in a variety of delicious flavors, including chocolate, vanilla, berry and fruit punch, and can be used to make great-tasting smoothies and shakes. They are also available in flavorless forms and can be added to just about any recipe.

Liquid Proteins - Liquid protein supplements are very popular because they are often available in a ready-to-drink form. One of the more popular liquid protein supplements on the market today is Profect, by Protica. This little shot provides 25 grams of protein per 2.9 fluid ounces of serving and only contains 100 calories. Profect is low in calories, carbohydrates and fats, and it comes in a number of delicious flavors, including Blue Raspberry, Fresh Citrus Berry, Grapefruit-Mango and Cool Melon Splash.

Protein Bars - These are delicious, protein-packed snacks that can also serve as meal replacements. Protein bars come in a number of flavors, including chocolate, and often have nuts and other great-tasting ingredients.



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How Nutrition Can Affect Cardiovascular Health

By Jim Duffy

The last decade has seen deaths related to cardiovascular causes drop by 40% and deaths related to stroke drop by 35%. Yet there are only 16% fewer smokers and less than 3% fewer people defined as obese. There are two things that affect overall cardiovascular health - behavior and factors. Defining both and finding a good personal level between each are the keys to good cardiovascular health.

Behaviors

There are a number of behaviors that the American Heart Association deems important for good cardiovascular health, including exercise, maintaining a healthy weight, getting the proper amount of exercise, and avoiding smoking.

Factors

Good cardiovascular factors include keeping your blood pressure at an optimal level, as well as keeping a decent blood sugar and cholesterol level. The AHA has set a range these numbers should remain between, and it's best when it can be done without medication.

Organizations like the American Heart Association, the American Diabetic Association, and the American Cancer Association used to focus solely on their individual diseases, but they have recently come to realize that is not enough. Central to keeping disease away is the concept of keeping healthy overall. There are many behaviors that help not only cardiovascular health, but every part of the body, for both adults and children, including:

(Not) Smoking

- Adults: If you are a smoker, quit as soon as possible. The sooner you quit, the better your health will be in the long run. It doesn't take long for your lungs to return to their old level of functionality, which means less chance of not only lung disease, but heart disease.

- Children: If you never start, you'll never have to quit - and quitting smoking is one of the most difficult things to do.

Body Mass Index (BMI)

- Adults: The American Heart Association has guidelines on what a healthy weight is for every person. This weight should be maintained by a balanced, healthy diet, not a fad diet or the latest thing that takes off a lot of weight at once (which will only return once the fad ends). These diets can often be dangerous, because they provide too much of some nutrients while eschewing others, ending up with most of the weight loss being loss of water weight. The best way to lose weight is slowly and steadily, using a sensible diet.

- Children: Activity is the goal for children. There should be an hour, at least, of physical activity each day. And, of course, a healthy diet is ideal. Each day should also include a period where there are no televisions, computers, or video games.

Diet

- Adults: Abundant fruits and vegetables are important, as is completely avoiding fried foods. Cut down on salt and try to eat only healthy fats. Your protein sources should be lean meat and plant sources. When it comes to plain-based proteins, soy is the only one considered complete.

- Children: Do not force children to clean their plates and give them portions that are smaller.

The Basics of a Healthy Diet

All food is composed of a combination of the three macro-nutrients: proteins, carbohydrates, and fats. Any healthy diet will include all three. The good carbohydrates are complex carbohydrates. The fats should also come from healthy sources. Protein can be derived from both plants and animals, but any animal-based sources of protein should be lean. Protein supplements can be a great part of a heart-healthy diet. The recommendation of the American Heart Association is that about 35% of most diets should be protein, with most of the rest devoted to carbohydrates.

Animal-Based Sources of Protein

Animal-based proteins are considered complete, since they have all eight of the essential amino acids that the human body cannot produce. The best sources are the lean ones like turkey and chicken. Eggs and low-fat dairy foods are another excellent source for protein. Red meat, however, should be limited in the diet.

Plant-Based Sources of Protein

Virtually all plant-based sources of protein are incomplete, with soy being the only exception. Soy is the only one to have all eight essential amino acids. Vegetarians and vegans can still get all the proteins necessary by eating combinations of these foods.

Protein Supplements

Protein supplements come in many forms, including protein powders, bars, and liquid protein supplement shots. These are all made from natural sources of protein, either plant or animal-based, which means you will have to make good choices. They all contain different amounts of protein, but some have extra fats or sugars which should be avoided.

Whey

Whey protein is produced as a byproduct of cheese production. Whey protein powder has two basic varieties: the cheaper concentrate (containing about 30% to 85% protein) and the more expensive isolate (containing 90%) protein. Whey protein isolate has a smaller lactose content, which means it can be used by most lactose intolerant people.

Soy

Just two servings of soy protein each day can lower the level of blood cholesterol by as much as nine points. It can also lower blood pressure, which can reduce the risk of a heart attack. Soy also comes in both concentrated and isolated forms and is easy to digest. Vegans and vegetarians can take soy protein without any problems.

Egg

Egg protein comes from the white of the egg, which is a perfect protein. This is the standard by which all other forms of protein are judged.

Rice

These proteins come from brown rice and have all eight of the essential amino acids, making it complete. Rice is also hypoallergenic, making it ideal for anyone who has food allergies or food sensitivities. Vegans and vegetarians can also use rice protein without compromising.

Profect

Profect is a liquid protein supplement shot. Only 2.9 fluid ounces in size, it only contains 100 calories, no fat, and no carbohydrates. It contains 25 grams of protein and helps to suppress the appetite while providing a good deal of the protein you will need for the day.

Carbohydrates

Carbohydrates have gotten a bad reputation over the last several years, but the truth is that carbohydrates are a large part of a healthy diet - or at least this is the case with complex carbohydrates. Foods like whole great breads and pastas, certain fruits and vegetables, and other such foods are high in complex carbohydrates. On the other hand, simple carbohydrates are not healthy at all.

Fats

There are even healthy fats that should be a part of a healthy diet. These should be about 20% of the calories you consume every day. Things like fatty fish, olive oil, and avocados are high in healthy fats.



Protica Research (Protica, Inc.) specializes in the development of Capsulized Foods. Protica manufactures Profect, IsoMetric, Pediagro, Fruitasia and over 100 other brands, including Medicare-approved, whey protein drinks for cancer patients. You can learn more at http://www.protica.com

How To Choose The Correct Protein Powder Supplement For You

By Jim Duffy

The average diet has more than enough protein to meet daily needs, however, there are often times when the average diet becomes less than normal and may not be as adequate as it should be. Between the busy life that the average person leads and constant yo-yo or fad dieting, the fact is that what we should be eating quickly becomes what we do not eat and what we sorely miss.

For optimal health, every diet must contain the right amounts of the three macro-nutrients, protein, carbohydrates and fats. There have been many diets that have tried to severely limit or even eliminate one or the other of these vital building blocks of life, with little success. Yes, there are bad food choices among these three categories, but there are excellent food options among them too. While it is best that nutrition come from healthy, whole food choices whenever possible, it is not always feasible. We live on the run and on the road. Many of us spend most of the day with the steering wheel in one hand and a cell phone in the other. Eating healthy foods is hard enough, let alone trying to shop for and cook these options. We succumb to the lure of the drive-thru and then bemoan our chubby tummies. There is not enough time in the day to sit down for a meal that does not involve packets of ketchup or interruption by a cell phone call or the need to check our Facebook or our Twitter. When in our busy day are we going to fit in exercise?

While it should be next to impossible to have inadequate protein in the average diet, it is possible for those who are simply not eating at all because they think they can finally manage to get their weight under control if they do not eat solid food. What they succeed in doing is shutting down their metabolism all together. But, then what are they using for the energy to continue to live? Their body is burning energy stores, that is true, but only in limited amounts. What their body is actually burning might be their own lean muscle mass.

It is important that we not only become more educated about our health and nutrition needs and, but also about metabolism and weight loss. There are 34 million people in the United States who are medically obese. (Source: www.Stanford.edu ) At any one point in the year, there are over 20 million people who are starting, in the middle of or giving up on a diet. (Source: www.thriveonline.com)

Many of those people will try sensible diets that are nutritious and have the right amount of calories for optimal health. Unfortunately, many more of them will choose a fad diet that will sadly fail for them. There are countless reasons that these people will give for the diets that they choose, with some of them using the lack of time as one of the reasons that they do not eat well. For them, opting for protein supplements might be a better way to protect their health and to make sure they are getting enough of this important nutrient each day. Whether they are looking for a protein supplement that can serve as a protein booster or a meal replacement, they need to know what the different types are, the advantages and disadvantages of each and what makes them different from one another.

If you are interested in finding a good protein supplement, there are a few things that you should be looking at, including the ingredients and the nutritional value. Here are some suggestions for the best protein supplements, including choices for vegetarians and vegans as well as for those who have food allergies.

A final note: if you have any medical conditions, including serious food allergies, it is important to make sure that you are consulting a doctor, a dietitian or a nutritionist before adding protein supplements to your diet plan.

The Protein Supplement Options

Protein supplements come in many different forms, including powders, bars, liquid supplements, shakes and even pudding. There is a weight loss program that suggests eating a pudding "shot" before each meal so that you eat less while enjoying your favorite foods. The protein in the pudding shot fills you up and protects against muscle loss. The choice of which protein supplement is right for your will depend on a number of factors. Obviously, a powder would have to be mixed before you consume it, making it more suitable for use at home. There are portable, battery operated mixers that you could use for these powders, or you could mix and take along your supplement. Premade protein shakes and drinks might be handy to use, but can sometimes come in larger sizes that are not easy to carry around or might be too large for a quick boost. Profect, a liquid supplement shot from Protica, is fast and easy to drink, with only 100 calories and a full 25 grams of protein per serving.

No matter what type of protein supplement you are looking at, consider its cost and its ingredients before making a final selection.

The Protein Powders

There are four kinds of protein powders: whey, soy, egg and rice. Among these, there are some that are single ingredient and some that are combination. It is important to read the ingredients of these powders, especially if you are allergic to one or the other of these types of proteins. If you are not sure about an allergy, stick to single ingredient powders until you know that they are safe.

Whey Protein Powder -- Whey protein is derived from milk and is the most common type of protein powder. There are two types of whey protein powder, a concentrate and an isolate. The concentrate is the most common and the least expensive in most cases. The concentrate contains 30-85% protein while the isolate has around 90%. The isolate also has less fat and less lactose than the concentrate.

In addition, the whey protein isolate has 50% more leucine than soy protein, which has the advantage of building more lean muscle tissues and lowering body fat.

The benefits of whey protein powder are that it boosts immunity, is an optimal source of amino acids, including the essential amino acids, it enhances muscle recovery after workouts and prevents muscle loss after workouts. It increases glutathione, an antioxidant that is important for a healthy immune system. Whey protein releases hunger suppressing hormones as well.

Its sole disadvantage is that it is not meant for those who are lactose intolerant.

Soy Protein Powder -- Like whey, soy can be either a concentrate or an isolate, with the isolate providing more protein. Soy is the only plant based protein that is complete, meaning that it contains all eight of the essential amino acids. (The human body makes many of its own amino acids, but cannot make leucine, isoleucine, valine, threonine, methionine, phenylalanine, tryptophan and lysine). Soy protein powder is derived from soy flour and is highly digestible.

The benefits of soy protein powder are that it improves the nutritional value of foods, lowers cholesterol and lowers the risk of heart disease. Soy protein powder is one of the few protein supplements that is appropriate for a vegetarian or vegan diet.

The disadvantage is that it is not meant for those who are allergic to soy or soy products.

Egg Protein Powder -- Eggs are the perfect protein source, and are the protein that all others are judged and evaluated against. Eggs are complete proteins, meaning that all eight essential amino acids are present. The protein powder is created from egg whites so that it is fat free. Egg protein powder is the highest source of the amino acids alanine, argine, glycine and methane.

Its disadvantages are that it is not meant for those who have egg allergies, and it is not for vegans.

Rice Protein Powder -- Rice protein powder is derived from brown rice and is a complete protein source. The biggest advantage of rice protein powder is that it is hypoallergenic and is perfect for those who have any kind of allergies. It is also perfect for vegetarians and vegans.

Its disadvantage is that it may not be easy to find.



Protica Research (Protica, Inc.) specializes in the development of Capsulized Foods. Protica manufactures http://www.profect.com IsoMetric, Pediagro, Fruitasia and over 100 other brands, including Medicare-approved, whey protein bullets for bariatric patients. You can learn more at http://www.protica.com - Copyright

Which Whey Protein Should You Use - Concentrate Or Isolate?

By Dr. Lorna Mistranski

Whey protein isolate and whey protein powder concentrate is
an inquiry very frequently asked. This question without a
doubt is one that has crossed the minds of many aspiring
weight lifters when staring at the shelves of various kinds
of whey protein powder available in the health food
supermarket.

Which whey protein should you be using; concentrate or
isolate?

The most imperative differentiation amid the two is that
Isolate is processed at deeper levels so that the fat and
lactose are removed. This more involved system provides a
higher quality of protein. The fact is that over 90% of whey
protein powder isolate is protein calculated by weight.

This is valuable as lesser levels of fat are a benefit for
the regular daily diet of bodybuilders and when whey is
utilized for the purpose of losing weight.

Decreased lactose levels are also a positive for individuals
who are lactose intolerant and can also diminish the chance
of that bloated feeling that can go along with some protein
supplements. There are some side effects to using whey
protein isolate nonetheless.

Although whey has a high protein ratio, isolate powder will
be a little higher in price. The procedure isolate goes
through to filter out the key compounds is significantly
more rigorous as it remove the components that are known as
alpha lactoglobulins and lactoferrins which is vital immune
boosters.

Whey concentrate has lesser protein available and the
protein content can range anywhere between 29% in upwards of
89% in some brands. Whey concentrate protein contains higher
levels of lactose so anyone who suffers from lactose
intolerance should to be very aware.

Concentrate however cost less so this can be a better
alternative depending on what your budget is. Whey
concentrate also is low in levels of cholesterol, which is
another benefit to consider for your diet.

Overall, dietary and medical conditions call for action to
be taken into consideration when choosing the kind of whey
protein powder you prefer.

Isolate whey powder may have the slight edge in regards to
the biological value (BV) and will make available to you
more value for your money if you are needing a higher
dosage per serving of whey protein.

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Some Important Tips For Quick, Correct & Safe Muscle Building

By Chris Tan

Building muscle mass and doing quickly requires extreme
commitment and dedication. Anyone can choose to follow a
path to building muscle, however there are many who jump in
full throttle without doing the research first. This mistake
leads to a plateau which in turn leaves the person
frustrated, and eventually they quit. Below, I will show
some important tips to build muscle mass quickly, correctly
and most importantly; safely.

A good foundation for muscle growth.

The dreaded plateau is commonly reached within two to three
months of the day the workout or muscle mass training
begins. The reason for this plateau is that the proper
foundation has not been laid out. In order to achieve the
ability to increase the weights used in a workout, the
bodybuilder must first incorporate a series of ten strength
training workouts. These workouts allow the body to become
prepared for more intense workouts by gradually increasing
the weights as well as more rapid repetition, which will
then create muscle mass.

Focusing solely on the upper body.

Next, one of the most commonly found mistakes that lead to a
plateau are that most bodybuilders only focus on training
their upper body. The upper body consists of our arms,
chests and abs. These are the favorite training parts of
bodybuilders as they are more noticeable. However, you need
to train up your lower body as well in order to consistently
increase the weights you use throughout your muscle building
routines. Lower body muscle groups like our thighs are huge
muscles that should not be left out.

Focusing only on isolated exercises.

Exercises that train only a certain muscle group are called
isolated exercise. This is another common mistake beginners
make. Bicep curls and tricep extensions are a couple of
examples of these exercises. In order to achieve muscle
mass, the entire body must be included in the exercise
regimen. Therefore, compound exercises must be implemented.
These exercises allow the muscles to achieve higher weight
which in turn forces them to adapt to the increase and grow.

Are you guilty of these common mistakes? Have you reached
the dreaded plateau? These tips are very important in
achieving your quest for muscle mass. Having the proper
workout, technique and doing the research needed in order to
do it correctly is the only way to acquire your goal. In
addition, don't hesitate to ask an experienced bodybuilder
for tips; they will be more than happy to share the
knowledge.

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How Body Type Can Affect Your Body Building Success

By Kyle Peters

Bodybuilding can be a difficult sport at the best of times
but one way to improve your chances of success is to know
your body type. Knowing this will tell you how you are going
to respond to the weight training and exercise program and
allow any modifications necessary to increase your success.
Often it can be just a simple process of looking in a mirror
and studying your features to determine your type.

If you are tall and skinny then this would often mean you
would be classified in the group known as endomorphs. These
are classically hard gainers and if you fall into this group
and have already started a training program you will know
that no matter what you do, it is difficult to put on any
weight or muscle.

The major advantage of being in this group is that although
you may find it difficult to put on muscle it will also be
difficult to put on fat. What this means to you is that when
you do put on muscle mass it will be without a gain in fat
tissue which will leave you looking very ripped. In fact you
would not have to put on as much muscle to look bigger and
toned as you will have superb definition.

The next group are typically shorter, squat, heavier and are
naturally more muscular. These are commonly known as the
mesomorphs. Often they will claim to be able to put on
muscle just by looking at a set of weights!

For those with a mesomorphic physique then usually a less
intense workout program is required. The biggest hurdle to
face though is the issue of fat gain. As well as muscle,
these types can also easily put on fat. It is vital to
increase the proportion of protein intake in the daily
calories to try and overcome this.

The ideal amount of daily intake of protein for endomorphs
is around 2g per kilogram of body weight. It is also
important to increase general calorie intake to stimulate an
anabolic state.

Excellent gains can be achieved by both body types but those
with ectomorphic bodies will have to work harder in the gym
to stimulate muscle growth and will also have to increase
calorie intake. With mesomorphs it is important to be
careful about increasing fat levels and often, many will
find they end up cycling between bulking up and losing fat.

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Ab Machines - Do They Actually Work?

By Tom Leverson

One of the frequent questions I often get asked is, do the
ab cruncher exercise machines you often see on television
actually work? Yes and no is the answer to that question. I
know this is not particularly useful but let me explain.

These machines exercise the different layers of ab muscles.
The idea is that these machines will stimulate the abs muscles
to enlarge. However, they will not necessarily give you a set
of rippling, muscular, lean abs. The reason being is that to
get a set of ripped abs you will need to get rid of that layer
of fat tissue that overlays the abs.

Ab crunchers will not normally remove the fat focally over
the abs. Performing hundreds or thousands of sit ups will
not get rid of this layer of fat tissue for the exact same
reason. The only way to do this is by lowering calorie
intake and burning excess calories, therefore reducing fat
content all over the body.

Adding an aerobic exercise regime to your exercise program
is the most effective way to burn off these calories. Also,
exercises that use the big muscles of the body such as the
quadriceps are great at burning calories.

The quadriceps are the big thigh muscles located at the
upper part of the legs. A good exercise to stimulate the
quads is squats. Due to the fact that they produce so much
heat and burn a large amount of calories means they are
great to help weight loss. They also stimulate the body's
natural growth hormone production therefore encouraging
muscle growth which is good for building those abdominal
muscles.

The most common aerobic exercises are rowing, running,
swimming and cycling. For burning fat it is best to do these
exercises over a long period of time.

Used on their own these machines won't get you a set of
visible rippling abs. You have to do fat busting exercises
as well. Great ab development can be had in as soon as
twelve weeks if you apply this advice consistently.

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5 Essential Bodybuilding Nutrition Rules

By Chad J. Beck

Every successful bodybuilder understands that nutrition is a
key component of any training program. Following correct
nutritional practices will provide you with a stable amount
of energy needed for daily activities and for each training
session. Having an excellent nutrition base and enough rest
are vital for ongoing bodybuilding success. Not following a
sound nutritional plan will just limit your potential muscle
gains and may put to waste all your effort and time invested
on training.

According to Catherine Ratzin Jackson, author of the book
"Nutrition for the Recreational Athlete", the eating habits
of bodybuilders aren't always based on sound nutritional
advice. She explains that many bodybuilders base their diet
strategies on tips they've read in bodybuilding magazines or
from -experts' at nutrition stores. Unfortunately, much of
this advice is usually one-sided and does not provide the
complete picture of the essentials of calorie intake,
protein requirements and specific types of food to eat for
weight loss. If you're just getting started with
bodybuilding, here are some essential rules of nutrition
used by professional bodybuilders:

1. Avoid rapid weight loss. Rapid weight loss can result in
the loss of lean body tissue and make it very difficult to
increase muscle size and strength. Extreme weight loss often
results from starvation or low-calorie diets, and may result
in electrolyte imbalances, water and important lean body
mass. High protein, low-fat diets can be harmful to your
health and may prevent you from achieving your ideal body
weight.

2. Always calculate your protein requirements. Muscles need
protein to build up strength and mass. Just make sure that
you are getting the right amount of it. Too much or too
little of this nutrient will not produce your desired
results. Different people need to take different amounts of
protein as measured by their Recommended Dietary Allowance
(RDA). The RDA of protein for sedentary individuals is
0.8g/kg per day. While for athletes, the RDA is set at
1.0-1.5 g/kg. Make it a habit now to check the nutritional
labels of each food you eat to keep track of your protein
consumption.

3. Eat Fresh Foods. Eating fresh foods is an important
component of any bodybuilding program. Stay away from
artificial and processed food as much as possible. Natural
foods from animal and plant sources give out the most
nutrients to our bodies. Our bodies assimilate more
nutrients from natural foods as compared with artificial
foods.

4. Exercise caution in taking supplements. It is now widely
acceptable to use supplements for performance enhancement.
Supplements are a great help to any athlete but they do
cause some negative side effects, especially if abused.
Supplements are designed to be added, or supplement, our
nutrition program. Supplements are by no means created to
replace proper diet and exercise.

5. Watch what you eat before and after a workout. Muscle
builds up significantly before and after you exercise. What
you eat at this time will surely influence this process
either positively or negatively. Always monitor what you eat
at this time by keeping a written record.

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Use These 5 Criteria When Choosing A Muscle Building Program To Fit You

By Mark Dale

Why is it that so many people who have followed various
muscle building programs have failed to make the muscle mass
gains they desire? Well put simply, it's usually because
they've followed a muscle program that is completely
unsuitable for building muscle. If this sounds like you and
you're not seeing regular muscle growth and improvements in
the mirror then you are doing something wrong.

However, many muscle building programs can be completely
inappropriate to an individual's needs. The result of this
can be anything from little or no muscle gains or even
injury through over training.

If you are looking for a muscle building program that can be
customized for your goals, body type, and size then I
suggest you think about the following 5 main points when
choosing your next program:

1. Workout Time

Muscle building programs aimed at gaining lean muscle mass
will not have you training for hours in the gym. Your
workout routines should last no more than 45 mins, but
should be intense and push your strength to the limit.

2. Varying Your Workout Program

Keep your workout program varied and this will help to keep
your muscles growing by stimulating them in different ways.
Therefore re-structure your gym workouts every 8 - 12 weeks.
If you don't change routines your body will become used to
the same exercises and muscle growth will slow or even stop.

3. Rest is Part of Your Muscle Program

You need plenty of rest to help your muscles grow and to
help your body recover from your workouts. Every good muscle
building program must include rest days and you should
always take a week off at the end of your 8-12 weeks
program.

4. Perform Exercise with Correct Form

When doing any sort of physical activity you must make sure
that you do them safely, using the correct form and speed.
Look out for muscle building programs that provide you with
exercise databases that are either video or illustration
based. If you are unsure of how to do an exercise correctly
then don't do it -watch the video or study the illustrations
and practice with a light weight.

5. Diet - The Most Essential Part!

Diet is the key to every bodybuilder's success. However any
muscle building diet must be personalized to your body type
and goals. The best muscle building programs will provide
diet plans for every individual. This means diet plans will
cover all calorie levels and include meals from 2000 - 6000
calories a day. The best meal plans I've come across even
cater for vegetarians or those who need to avoid specific
foods.

So that's 5 very simple but very important tips to get you
on the right track to muscle building success. Make sure you
find answer to all these points when you are looking at
muscle building programs.

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Why Protein Is Crucial For a Healthy Body

When learning about healthy eating, one of the most important nutrients is protein. Of course, all nutrients are crucial for our bodies to be as healthy as possible, but without protein in our diets every single day, our bodies will not be as strong as they should be. Protein can be found in a number of food sources, so if you’re interested in eating a healthier diet, you should consider learning more about protein.

We need to eat foods rich in protein every day because, unlike some other nutrients, it cannot be stored in the body. That means that if you eat more protein than necessary, your body will simply cause it to pass through your system. Therefore, you really can’t eat too much protein! However, because protein cannot be stored in the body problems may arise surrounding this nutrient as well. If you don’t get enough protein on any given day, your body has no back-up plan for producing protein on its own or using reserved protein from previous days. Therefore, protein is very important to consider when you are planning your meals.

Essentially, protein builds muscles, which is why you will see bodybuilders especially concerned with protein. When you lift weights to work out, you body makes tiny tears in the muscles. Proteins are then used to repair these healthy tears in the body, building the muscle slightly bigger with every workout. Even if you do not work out, your body’s muscle deteriorates, as you body needs the energy. Muscle provides energy, just like fat. Having protein in the body helps you to rebuild any muscle lost.

Protein also helps a person’s body in other ways, mainly with the maintenance of hormones. Hormones in the body do a number of things, such as regulate organ function, account for stimulation, create metabolism, and affect mood. Proteins are used in the making of some of these different hormones, so if you go more than a day or two without eating foods rich in proteins, your entire body will suffer.

How can you make sure that you re getting enough proteins? Simply put, look for foods with protein as a key component on the label. Some great foods to consider include chicken, beef, eggs, and fish, although vegetarians can also get proteins in their diets by eating nuts, beans, soy products, and a variety of other foods. You should have some of these foods in your diet every single day to ensure that you are providing your body with the proteins it needs to stay healthy.

Want A Lean, Ripped Body? Here's How

By Joshua Owen

Who knows how to get a ripped six pack and a muscular body
to go along with it? Do you? Building muscle and burning fat
is a huge mystery to the world. People are unhealthier and
fatter than ever in today's world. Let me tell you how to
fix the problem...

Here's a list of 6 things you must do to get a ripped, lean,
and muscular body:

1) Weightlifting

The purpose of weightlifting is to build muscle and
strength. If you're lifting weights to burn calories, you've
got it all wrong. Lift weights to get stronger and build
muscle. When you do, your body will begin to transform.

2) Nutrition and Diet

You must eat only the best sources of food and the perfect
amounts of those foods in order to build muscle and burn fat
as quickly as possible. The correct combination of foods at
the correct times throughout the day is a MUST.

3) Cardio Exercise

You should be doing aerobic exercise for at least 3 sessions
of 30 minutes each and every week. You life depends on it.
Your body depends on it. Cardiovascular exercise helps burn
body fat and keeps you lean and muscular all year round.

4) Recovery and Rest

You build muscle when you're resting not while you're in the
gym. Proper sleep, decreasing stress, soft tissue massage,
weighted stretching, and some other special techniques will
have you building muscle and burning fat optimally.

You don't want to underestimate what I say concerning rest and
recovery. You don't want all your efforts going to waste,
right?

5) Tracking, Measuring, Adjusting

Your body adapts to anything you do. Most programs only work
for a few weeks. That's it! So, you need a program that
shows you how to make adjustments to what you are doing so
you continue to get results.

You must track and measure your results. When you notice
your results starting to slow, you must make adjustments.
This could be a weight training change, a diet change, or
something else. You've got to know what to change and when
to change it.

6) Planning and Goal Setting

You've got to learn how to make your mind work with you and
never against you. Have you ever thought to yourself, "I'll
never lose this fat," or "I'll never be able to build
muscle"? If you have, you've let your mind take control and
that's one reason you've never reached your goals.

When you learn how to do that, your mind will help you reach
each and every one of your goals. And just wait for the
results! You'll be amazed.

Follow the above 6 steps and watch your dream body become a
reality.

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What Are The Sources Of Protein Supplements?

By Henrick Scofers

Protein is an essential nutrient for the body, especially
for the muscles. The general recommendation is an intake of
around .3 grams of protein for each pound a person weighs.
For athletes and bodybuilders, though, the requirement is
higher because the body is working harder and demands more.
The recommendation jumps from .3 to 1.25 grams for this
group of people.

It's not only how much protein you get though; it's also
where it comes from that matters. While most of us get all
the protein we need from our diets, athletes often need
supplements to provide them with enough of this important
nutrient. The protein used in protein supplements is nearly
always from the same four sources. Each is used differently
by the body and are more or less suitable for different
individuals.

These four sources used in most protein supplements are egg,
whey, soy and casein. There are protein supplements which
use only one type, but it is more common to have two of
these proteins in a single supplement.

Whey protein comes from milk and is the most common of these
four sources used to produce protein supplements. This
protein contains essential amino acids (those which we
cannot produce ourselves and must take in through dietary
sources) and nonessential amino acids. Except for people who
are allergic to milk or have lactose intolerance (who should
avoid whey protein), this is a great source of protein which
is readily digested. Concentrated whey contains 30%-85%
protein and is inexpensive, making it a common ingredient in
protein supplements. Whey protein isolates contain around
90% protein by weight, but are far more costly. Whey protein
helps improve immune function and speeds muscle recovery in
addition to being a good source.

Soy protein is derived from soy flour. This is the most
complete vegetable protein known and like whey protein,
there are isolates and concentrated forms available;
isolates are higher in protein but more expensive. Easily
digestible, soy protein is suitable for everyone except for
the small number of people who are allergic to soy. Soy
protein can be added to foods easily and is beneficial in
lowering blood cholesterol.

Egg protein comes from egg whites. It is fat free and very
high in protein. It contains all the essential amino acids
and is completely absorbed by the body. It is considered the
best protein source. It should not be used by people who
have egg allergies.

Casein is another protein derived from milk. Casein protein
is digested more slowly than whey, which makes it a protein
often combined with other, more quickly digested proteins.
Casein protein is ideal for adding to pre-workout meals or
before bed. As with whey protein, those with milk allergies
should avoid casein protein.

Choosing the right protein is about choosing what your body
will tolerate the best and what protein will work for your
exercise habits the best. You should consider all pros and
cons of each type before you make your final decision about
protein supplements.

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How To Get Huge Muscles - Advice From An Expert

Vince Delmonte Review

So you've taken a whack at the treadmill and ripped up the
weight room a few times, with little or no results. Or
perhaps you've been in and out of the gym for years, always
hoping that the world of muscle mass and serious strength
was just around the proverbial corner - but never quite
believing it. Your eyes were bound to drift, sooner or
later, to the sweating, gleaming behemoths that seem to have
all the size you could ever want, and wonder whether the
problem was in your genes instead of your training methods.
Just how did they manage to get so big?

Well, genes have a very significant part to play in the game
of getting and keeping those much sought-after slabs you'd
like to add to your shoulders, back, chest, arms and legs.
The good news is that having a spectacular physique is
something that's within just about anybody's reach. Take a
look at Lou Ferrigno. In his teenage years, he was puny
beyond belief, but by dint of consistent effort he managed
to give Arnold Schwarzeneggar a run for his money in that
much celebrated Olympia pose-off so beautifully recorded in
the 1975 documentary Pumping Iron.

Now, science has come a long way since the Pumping Iron
days. Our understanding of the bio-mechanics of
weightlifting, as well as of how the body utilizes various
kinds of nutrition and chemical stimuli has progressed by
light years. The science of size has never been more
complete, or more confusing. Fact is, looking at the
methodologies of those gleaming behemoths, of elite
bodybuilders and so on, will be the most misleading tack you
could possibly take. Their approaches, as is appropriate to
one advanced in the sport, focus on intensity, on using a
few simple exercises with colossal weight to cause maximum
damage to muscles that have learnt to ride a wave of
constant adaptation.

The optimal focus for a beginner in the gym is not strength
so much as ROM (Range of Motion). A joints ROM is the range
within which it can smoothly, in a controlled manner, move
any substantial weight, be it ten kilograms or one hundred.
We're talking about the ability to perform a full bench press
without popping your shoulder, to get your chin up and over
the bar, to lift your leg slowly into a kicking position
rather than just throwing it up there. Once this initial
active flexibility and control has been established, you're
much more likely to get through those intense workouts
without hurting yourself.

The best approach to developing a good ROM in crucial
exercises like the squat, bench press, military press and so
on, is to spend a good period of time stressing form while
working with light to medium weights. Studies show that
initial gains in strength from workouts occur more as a
result of neurological training than muscles gains. Once
you've made those initial gains, you'll be ready to start
tackling real weight without the setback of constant injury.
After that its a matter of working with the right dynamic
exercises to develop mass. For an approach that offers more
shortcuts to getting big once you've crossed the initial
hurdles of flexibility, check out Vince Delmontes excellent
e-book, No-Nonsense Muscle Building.

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What Does It Really Take To Reach Your Muscle Building Goals?

The goal setting is one thing that I've often been excited
about, but I haven't always kept up with it the way I should
have. I've recently decided that I need to become more
consistent, and I've been reviewing my goals carefully. I
started to think about what it would take to achieve these
goals, and they got me thinking about what it really takes
to reach your fitness destination.

After reading quite a bit about the subject, I've realized
that desire and passion are essential components of reaching
your goals. In addition, you have to ask yourself if you are
really ready to work hard. Ask yourself what level of
sacrifice you're prepared to make in order to reach your
destination.

What does this have to do with building muscle? Well, I hope
you realize that building muscle is not a new one day or one
week thing. It takes a long commitment and diligence to
reach your goals, including building a muscular frame. So if
you really want to build a more muscular body, you're going
to have to give some things up in exchange for this.

You may think that you've heard all this before, and maybe
that's true. But hearing something a number of times and
actually putting it into practice are two completely
different things. Without action, that knowledge is
worthless.

Whether we're talking about a strength training program or
anything else in your life, achieving a big goal is going to
require a long commitment. It isn't going to happen
overnight, and you're probably going to have to give up some
other activities in order to achieve that.

So are you willing to do what it takes to reach your fitness
goals? Which do you prefer, watching that favorite TV show or
working on a solid strength training program? Can you give
up the incredibly tempting ice cream sundaes you eat every
day in exchange for a healthier and better looking body?

As much as we may try to deny it, you won't reach your goals
overnight with one single action. It's going to be a series
of small choices, probably hundreds or thousands of choices,
that decide whether or not you will be successful..

Remember that a little bit at a time is far better than a
big change all at once. Stick with your plan step by step
and you'll soon reach your muscle building goals.

Muscle Building - Tips For Faster Results

Muscle growth is not just about lifting weights and going to
the gym everyday but there is a science behind it. You have
to remember that the body has certain ways of dealing with
stress. Every person also has different metabolic rates,
and because of this, they may need different exercise
programs.

When it comes to body building, you should be able to know
about the different theories concerning it. By knowing about
the theories, you will be able to apply it in your exercise
regime and get the results you want at a much faster rate.

For building muscles, you have to remember that resting is
very important if you lift weights at the gym. Never ever
exercise the same muscle group everyday unless you are
concentrating on fat loss. However, if you want to gain
muscle, resting the muscles is a very important part of it.

For example, if you exercise your chest today, don't
exercise it tomorrow. This means no bench presses tomorrow.

You have to consider the fact that whenever we lift weights,
we injure our muscles. Therefore, the body will react by
fixing it with bigger and much stronger muscles. And, in
order to promote muscle repair, we need to get some sleep
and let the muscle we injure rest for at least two days.

Diet is also an important factor when you want to gain
muscle mass. Always remember that protein is very important
when it comes to muscle growth. Protein helps in rebuilding
muscles and promote muscle repair. So, how much protein
should you eat? Basically, the rule of thumb is that for every
pound you weigh, you need at least 1.5 grams of protein.
This means that if you weigh 200 pounds, you need to take in
300 grams of protein a day. That is if you work out
regularly.

There are supplements that you may want to try. Some are
rich in amino acids that also promote protein production and
muscle growth, while there is also whey protein that
directly introduces the needed daily protein intake in your
body.

If you want to gain muscle, another key is proper execution
of exercises and the right exercises.

The right exercises for muscle gain are usually free weight
exercises. As much as possible, you should do free weight
exercises and minimize the use of machines. Although
machines do lower the risk of injury, you have to remember
that free weight is much more effective in promoting muscle
growth. Always remember that in order to promote muscle
growth, you also need to strengthen the supporting muscles.
For example, if you want to promote muscle growth on your
biceps, you also need to strengthen the muscles that
surround the biceps.

And, only free weight exercises can do this. Machine
exercises virtually does not put any strain on the
supporting muscles, which means that it will not promote the
growth of your primary muscles as well as free weight
exercises can.

Proper execution of the exercise is also very important. By
doing the exercises slowly and in a controlled and smooth
motion, you will promote maximum muscle contractions which
means that it will promote muscle growth.

These are just some of the many body building muscle gain
tips that you need to keep in mind. There are quite a lot of
techniques that will be able to help you gain muscle. With
these tips, you will be able to get the body you want in no
time at all.

Why Resting Between Workouts Is Crucial For Bodybuilding

If you've spent any time in the bookstore browsing through
magazine articles on bodybuilding, you've no doubt come
across some pretty strong claims about how the latest
supplement fad can provide you with unbelievable results.
You may have also seen some recommendations on improving
your workout technique and other such advice.

What was probably missing from the discussion is the
importance of a solid recovery phase when embarking on a new
strength training or bodybuilding program. If you seem to
spend all your time in the gym without making any progress,
or if your initial muscle gains have reached a plateau, take
a moment to think about your recovery plans (or lack
thereof).

First of all, what exactly is the recovery phase? Well,
let's review how muscle is built in the first place. In
order for your body to build muscle, you first have to give
your body a reason to build it. You see, on a basic
biological level muscle is an expensive asset to have, and
the body would rather not have to maintain it. The only way
to stimulate new muscle growth is to give the body a reason
to build it, and the way to do this is to take advantage of
our basic biological need to survive.

When we lift a heavy weight that the body is not used to,
the muscle is damaged on a microscopic level. Because the
body does not want to be put under this same stress ever
again, the muscle will be rebuilt bigger and stronger
(provided there is enough material for growth in the form of
protein and other nutrients).

So how does this tie in to the importance of resting during
the recovery phase? Simply put, the muscles must be given
time to rebuild before they are put under heavy stress
again.

This means that we must limit the frequency of our workouts
in order to maximize their effect, and this is why many
bodybuilding experts recommend only a few hours of training
per week. You may have heard them refer to this concept
with the motto Less is More.

In addition to carefully planning your workouts to avoid
over training, you must make sure that you're getting plenty
of sleep in order to experience the best possible muscle
gains.

Sleep is, after all, when the body tends to repair. As we
discussed above, the body does have to repair itself and
build your muscles bigger and stronger than they were
before. That's why resting, and yes sleep, are crucial to
your success if you're serious about maximum muscle gain.