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.

Implement all of the above correctly, and your results will
be so fast that you'll be smiling each and every day. This
stuff really works.

If you want more details on each of the 6 steps I've listed
above, you'll want to see the link below. I've developed a
new muscle building and fat burning system guaranteed to
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how to build muscle and burn fat with a step-by-step guide.
(http://www.weight-lifting-complete.com) Weight lifting is
just one of the steps you need to take to build a great
body.

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.

Henrick Scofers is considered to be an expert on
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and the effects of protein supplements. He has recently
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excellent results. To learn more about RaNisa Naturals
protein supplements,
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follow this link.

My Chicken Salad for Dinner Tonight!!!!

You Can Make This!!!!!

Hi Readers!!!

Tonight's blog is having dinner with you tonight. I want to show that eating healthy is fun, simple, requires no measuring, and is not about getting caught up in the numbers, percentages, etc.... I put this together in about 25 minutes (less if the chicken was pre-cooked). All you have to do is open one can, chop a few vegies, throw over mixed greens, and enjoy a Stay Healthy Meal!!!

1 chicken breast seasoned with Trader Joes 21 Salute Seasoning and cayenne pepper (I like things spicy) and placed in Pam sprayed pan, and a drizzle of Yoshida's gourmet sauce and water, cover and simmer, turn over 1/2 through cooking and continue to simmer until chicken is cooked through, about 25 minutes. Cut the chicken breast in half or thirds....they are always too big. Save the remainder for meals tomorrow.

The Rest of the Ingredients...

1 can kidney beans (drain and use 1/2)

1 bag of spring mix (I use one large handful)

1 sweet onion (as much as you like)

5 small red and yellow peppers (chopped)

1 roma tomato (the whole thing)

1/4 fresh avocado (sliced)

Grab a dinner plate and start layering...handful of spring mix, 1/2 can kidney beans, chopped onion, pepper, and tomato, and sliced avocado. Slice or chunk the chicken and place as the last layer. I dig into this without dressing....enjoy the textures and tastes of every bit of the dish!!!!

I will be sharing ideas like this one on my virtual online personal training site available soon. http://fitness-4-you.com/Upcoming%20Events%20Page.htm

Stay Healthy!!!

Darla

High Blood Pressure - Does Race Play a Part?

There are many different things that can put you at a greater risk for high blood pressure. If there is something in your life that makes it hard for your heart to work the way that it should, you are going to experience high blood pressure, even if you are doing some things in a healthy way. However, one of the things that has long been felt by many in the medical community to be a factor in high blood pressure is your race. It has long been thought that there are some genetic factors that make one race more apt to have high blood pressure than another. While this might be true, there are certain things that you should try and do for yourself no matter what race you are.

First of all, a big part of high blood pressure is the foods that we eat. If you come from a racial background that richly celebrates every occasion with meals that are high in fat and cholesterol, your entire family is going to see that they might have problems with high blood pressure. This might be something that is linked to race, because different races celebrate things in different ways, and the traditional cooking is much different from place to place, as well as from race to race. If you belong to a culture that has a tendency to eat foods often that are high in fat, you might want to consider changing the way that you cook on a day to day basis. If you still want to participate in your family functions and eat the foods that everyone else is eating, it is okay as long as this is only practiced in moderation. If you can cook for yourself every single day and eat foods that are low in fat and cholesterol, you are going to have a better chance of lowering your own high blood pressure. You can also encourage your family to use low fat substitutes when they are celebrating. Exercise plays a role as well.

Certain blood pressure conditions are prevalent with certain races. If you are black or Hispanic, make sure you keep your blood pressure in check A number of more serious health conditions can occur if high blood pressure is not addressed, so if you are at risk, monitor it carefully, eat well, and exercise often. By doing these things, you can prevent high blood pressure, no matter what race you may be.

Factors That Affect Your Blood Pressure

Fluid systems in the body are notorious for the high level of complexity in their physics. The circulatory system is no different, and it is because of this that there are so many different factors that could affect a person’s blood pressure. The rate the heart pumps to the viscosity of the blood itself, blood pressure has influences from multiple factors in the body. These factors may, in turn, be influenced by outside factors such as diet, exercise, disease, or drugs. It is because of this that blood pressure has an even greater number of indirect influences.

Let’s start by discussing probably the most influential factor associated with blood pressure: the rate of pumping, more commonly referred to as the heart rate. The average heart rate for a healthy human being runs between 70 and 75 beats per minute. The higher the heart rate is, the higher the blood pressure. Another physical factor related to blood pressure is the blood volume of the body. The more blood there is in the body, the higher the rate of blood return to the heart and the higher the blood pressure. There is a correlation between salt intake and blood volume in many people, though the amount to which it raises blood pressure varies.

Resistance and viscosity are two other major influencing factors in blood pressure. Resistance here relates to the size of blood vessels as well as the smoothness of these vessels. There are things in the body that affect the size of blood vessels. Some make them thinner, which increases blood pressure, while others do the opposite. Fatty acids are responsible for the smoothness of blood vessels, because the more that is deposited on the walls, the less resistance there is. Viscosity, on the other hand, is the thickness of the blood flowing through the body. The thicker the blood that’s pumping through a body’s veins, the higher the blood pressure will be. Certain illnesses affect the viscosity of blood, as well as the level of sugars in the blood.

While thus far high blood pressure has been the effect of these factors, there are certainly ones that influence low blood pressure as well. Some causes of low blood pressure include sepsis, hemorrhaging, certain toxins, and hormonal abnormalities. On a lighter note, simply sitting and standing could lower blood pressure as well, though the factors that influence low blood pressure are usually more severe.

Increase Your Metabolism With These 10 Tips

By Thong M. Dao

There are many folks who would give everything they have to
increase their metabolism. Having a high level of metabolism
enables you to burn fat and lose weight fast with less
amounts of activity. Metabolism is the rate by which the body
produces and consumes energy and calories to support life.

Here is a list of items that will affect your metabolism;
frequency of meals, stress levels, diet plans, activity, and
the amount of muscle tissue your body has.

Here are 10 home run tips that will boost your metabolism.

1. Build up lean body mass. It is only natural that
metabolism decreases with age, but it is possible to counter
the effects. The amount of muscle you have is a strong
determinant to the ability to burn calories and shed fat. So
it goes without saying that exercise is essential.

Build strength and resistance by working out at least twice
a week, preferably with weights. Do easy exercises between
workouts. Simple tasks such as walking the dog and using the
stairs instead of the elevator can burn off calories.

2. Consume breakfast daily. Many individuals do not consume
breakfast. Breakfast is the most important meal of the day.
Have you ever noticed, those individuals who consume
breakfast are thinner than those that don't? Metabolism
decreases considerably if you wait to eat later in the day.

3. Spicy food is a friend of metabolism and helps increase
its level.

4. Sleep more. According to research, people who do not get
enough sleep run a greater risk of gaining weight. Also,
muscles are regenerated during the last couple of hours of slumber.

5. Increase water intake. Water flushes out toxins produced
whenever the body burns fat. Majority of the body's
functions involves water, and lack of water causes their
operations to decrease.

6. Have smaller meals. Every 2 to 3 hours we need to consume
a meal, approximately 4 to 6 meals a day. Remember we are
increasing our metabolism so, think healthy meal, not junk
food.

7. Planning on skipping meals? Well don't! One of the
biggest concepts of individuals who are trying to lose
weight is to skip meals. Big mistake! Skipping meals slows
down your metabolism.

8. Meals need to be planned in detail. Occasional eating is
a mistake. Plan what, when, and serving size daily.

9. Green tea. Green tea is also a friend of metabolism.
Green tea boosts metabolism but contrary to coffee, it has
no undesirable side effects.

10. Whole grain, beans, fruits, and vegetables are great to
assist you on your weight loss adventure.

Achieving the desired body weight is never impossible if you
have the determination and patience needed. Remember that
eating right and working out are not just a passing fancy,
but a lifestyle.

Subscribe to my hype-free (http://www.fat-free-fast.com)
fitness newsletter and gain FREE immediate access to a 5-day
(http://www.fat-free-fast.com/index.html) total fitness
course plus a ton of top-notch gifts at your fingertips!

Your Diet Delivered To Your Door - The Pure Package System

Came across this very cool and unique system where all your
meals - breakfast, lunch and supper - are prepared according
to your personalized needs and delivered to you everyday!
Had to shared this with you, check it out and let me know
what you think.


By Michelle Wells

The Pure Package diet delivery program offers an
incredibly easy way to eat the healthy meals you need!

You can enjoy delicious, freshly prepared, healthy meals and
snacks without having to shop for food, cook, count calories
or weigh portions anymore, because this diet delivery
program does all of that for you and delivers the food
directly to your door!

How much easier could it possibly get to attain your healthy
dietary goals?

The Pure Package was launched in 2003 from the home kitchen
of its founder, Jennifer Irvine. It has long outgrown those
humble beginnings and gone on to become an award winning company,
but still retains its standards of excellence and personal touch.

The Pure Package is an innovative diet delivery program
that delivers meals and snacks, enough for a whole day,
right to your front door (or other location of your
choosing) each morning before 6 am.

The foods are all expertly nutritionally balanced to contain
exactly the right amount of proteins, carbohydrates and
essential fats you need to meet your dietary program.

The foods are all ethically sourced and free from artificial
additives, preservatives or colorings. The Pure Package
doesn't use food that has been genetically modified. You will
love the tasty fresh fruits and vegetables that are bought
daily from the New Covent Garden Market, just a short two
minute walk from the Pure Package kitchen.

The team at Pure Package understands that we all want to eat
healthy meals, but we also want them to taste good!

The meals and snacks are all prepared by talented chefs who
produce an astonishing variety of delicious, tempting,
healthy food! The kitchens are of the highest restaurant
standards with five star hygienic practices.

The Pure Package is environmentally conscious and
responsible, using ethical ingredients, carbon neutral
deliveries, and 100% recyclable packaging.

What Types of Diet Delivery Programs are Available?

There are seven types of diet programs available:

1. Weight Loss
2. Healthy Eating
3. Training Support
4. Pre and Post Baby
5. Skin and Ageing
6. Energy
7. Detox and Cleanse

When you get in touch with The Pure Package, either by phone
or online, their experts will help you to choose a program
specially designed to meet your specific health goals.

Special nutritional needs or food allergies are no problem!
Just let the team at Pure Package know, and your meals will
be adjusted accordingly.

How Does the Delivery System Work?

Each morning by 6am, a temperature controlled bag is
delivered to your door that contains all of your freshly
prepared meals and snacks for the day.

Breakfast, lunch and snacks are designed to be eaten cold,
and dinner meals should be warmed in the microwave.

At the end of the day, simply leave your empty bag on the
doorstep, and it will be exchanged for another full bag of
yummy food the following morning.

Its so easy! The ultimate luxury but healthy so you can enjoy
spoiling yourself without feeling guilty!

This diet delivery program offers an innovative new way to
eat the healthy meals you need!

Who Else Wants The (http://www.purepackage.com) Diet
Delivery Service From The Pure Package?

P.S. Unfortunately its only available in the U.K. at this time.
Anyone know of an equivalent in their country? Share it with us.