OneLastRep.com

by Julia Denham

Want to lose more weight? It’s easy. Eat more. In this article we’ll discuss five tips which ensure that you start losing weight, and keep on losing, while staying healthy, and getting fit and strong.

If you’re suffering medical challenges at the moment, or haven’t had a physical in the past three months, see your doctor first, before you start exercising.

Forget regimented diets, and just use these tips as your weight loss plan.

Here are the five tips:

1. Eat five small meals a day

Eating often and well is vital when you’re dieting. When you eat, your metabolism increases, and you’ve got plenty of energy for your daily life, and for exercise too.

One way to estimate whether you’re eating enough is to work out how much energy you have. If you bounce out of bed in the morning, looking forward to your day, AND look forward to exercising, you’re eating enough and you’re eating the right kinds of food too.

If you feel exhausted, you’re not eating enough; or you’re eating the wrong kinds of food for you. Your food journal helps you to discover what the right kinds of food for you are - see tip # 5.

2. Exercise daily: work up a sweat

Forget the gym - unless you love it. Walking is great exercise. Walk briskly each day. Start with ten minutes, then work your way up to half an hour. Aim to vary the terrain - walk uphill for at least part of your daily walk.

At the end of your walk, you should be sweating. However, you shouldn’t be so exhausted that you can’t hold a normal conversation.

Initially, you may need to force yourself to put on your walking shoes. Within a few weeks, walking will become necessary to you. You’ll look forward to your walks as the best time of your day.

3. Drink plenty of water

Water lubricates your body’s processes. It’s essential, so drink plenty of water, right throughout the day. Drink a glass of water before meals.

If you feel hungry, and you’re not due to eat for another hour or two, drink a glass of water. If you’re still hungry 15 minutes later, have a small snack, you obviously need it.

4. Eat more protein

Eat some protein at each meal. Protein, whether vegetable-based, or fish or meat, keeps your metabolism humming and gives you energy.

5. Keep a food journal - how do you feel 90 minutes after a meal?

Your body will tell you which foods energize you, and which deplete you. So keep a food journal.

In your journal, write down:

* Every meal, and exactly what you ate;

* How you feel - are you tired? Depressed? Happy? Energetic?

* Write down any challenges you face. (Often we eat for comfort, or to beat boredom. When you write down what’s on your mind, you’ll soon see whether a problem triggers cravings, or the desire to eat out of boredom.)

* Write down how you feel 90 minutes after your last meal - if you have energy, you’re eating the right kinds of food for you. A lack of energy indicates that you should change what you’re eating. (See a nutritionist if you’re in doubt.)

Great weight loss tips and information at 30 Day Slimmer: get a free vegetarian cookery book. Just starting an exercise program? We recommend yoga.

FitnessDude :: Apr.30.2008 :: Nutrition, Weightloss :: No Comments »

By: Darrell Miller

The new knowledge found by scientists connecting free radicals to a number of degenerative biologic functions, combined with the increase in the median age, has made interest in antioxidants skyrocket. Because the population wants to enjoy life as much as possible and are willing to fight the effects of aging from all angles, antioxidants are becoming the choice weapon to do this. Even though consumers are not always able to interpret the scientific jargon about antioxidants and how they work, they do have a feeling that they do work and are, in general, safe and an essential part of a proper diet.

Antioxidants are powerful compounds which are able to stop the rush of cellular damage that are caused by free-radicals. Oxidants can damage cells by starting chemical chain reactions, or even damaging DNA at the cellular level. Because DNA is the blueprint for our cells to reproduce, damage to it can cause serious problems. Thankfully, plants and animals have found a way to fight oxidative damage by manufacturing antioxidant compounds within the body. However, levels of these fighters decline along with age, causing ingestion of antioxidants more and more important.

The body creates glutathione peroxidase (GPx) as its own protective mechanism to target lipid hydroperoxide and hydrogen peroxide. By increasing fruit and vegetable intake, the production of GPx can be improved and supplemental selenium can also help this production as well. Superoxide dismutase (SOD) is also created in the body to target free radicals and break it down into hydrogen peroxide and oxygen. With SOD supplementation, you can protect DNA from oxidative damage and increase the blood antioxidant activity and improve health.

Far beyond internal defenses, nature has also provided us with thousands of antioxidants. Included in these are: vitamin C, which acts as a foil for oxidative stress relative to cardiovascular disease; vitamin E, which is helpful for healthy immune and cardiovascular function along with preventing cholesterol fractions from oxidizing into more harmful forms; and coenzyme Q10, which facilitates the energy process and works as an antioxidant by picking up free radical molecules and rendering them harmless.

By controlling free radical production before the chain reaction of damage can occur, oxidative stress and the human diseases associated with it can be avoided. Consumers are encouraged to take a comprehensive multivitamin/mineral product that are loaded with vitamin A, C, D and other substances that act as an antioxidant and fight free radical damage.

Because the brain has high levels of lipids, it is especially susceptible to oxidation, causing damage to cells, tissues, and genetic material. Unchecked oxidation can contribute to the development of illnesses including Alzheimer’s disease, Parkinson’s disease, and dementia. Several antioxidant compounds have been shown in studies to produce positive results including Carotenoids, vitamins A, C, and E, tocotrienol, alpha lipoic acid, melatonin, grape seed extract, and pomegranate.

The eyes let in UV light, which is a key contributor to oxidation, leaving the retina as an ideal environment for the generation of free radicals. Because of this, antioxidants serve a vital role in the eyes. Carotenoids are extremely important in the eyes, as lutein and Zeaxanthin are based in the macular pigment and supplementation of these can prevent retinal degeneration by protecting the eyes from damaging sunlight. Astaxanthin can also protect the eyes from lipid per oxidation. Some specific flavonoids that help protect the eyes against antioxidant damage include quercetin, EGCG (green tea), and bilberry.

Berries, especially cranberry and blueberry are extremely rich in antioxidant polyphenols. These, along with lycopene, are extremely useful to help prevent oxidative stress that can affect the heart. It is recommended by the American Health Association to consume a diet high in food sources of antioxidants and other heart-protecting nutrients including fruits, vegetables, whole grains, and nuts. A combination of vitamin supplements and good diet can help one live a longer healthier life.

More information is available on antioxidant supplements is available at VitaNet ®, LLC Health Food Store. vitanetonline.com/

FitnessDude :: Apr.28.2008 :: Supplements, Nutrition :: No Comments »

By: Franchis

Creatine ethyl ester is a recently introduced performance enhancer in the domain of bodybuilding. The basic composition of the substance includes creatine ether and ester. The substance is a new rage among athletes and others who want to gain muscle fast. The stuff has been found to be effective in strength training and in improving the performance of athletes. Human bodies easily absorb it and is said to be at lest 40 times more functional than the other body supplements. It is transported to the body muscles quickly and effectively. The ester attached to it uses body fat easily and can permeate the cell walls providing maximum benefits to the muscles. It is taken in small doses and people of all ages can make use of it without any risk factor. It does not cause water retention in the body and is quite effective in maintaining the muscle concentrations and giving it a solid appearance.

People buy prohormones also. It is a kind of pro steroid used as a body supplement. This body supplement has been in use since 1998 and has raised many controversies. Pro steroids are available in the market with various brand names. Banned in 2005 by the federal government of America under the anabolic steroid act 2004, pro steroids promise significant improvement in the muscle gain by reducing extra fat. These are hormonal substances. They get converted in to active hormones through the enzymatic process. These active hormones are anabolic hormones that stimulate androgen to improve strength and size of the muscles. But anabolic hormones are not natural and produce side effects that are injurious to health.

Moreover as a body supplement they are not as effective as creatine is. In addition to it, pro steroids can be taken in limited quantity. Presently sale, distribution and possession of prohormone are punishable crimes. There is no official recommendation to buy pro hormones. So it is always better to gather further information before using pro steroids. Moreover it would be a blunder to consider creatine and pro steroids one and same. There are big differences between the two. Pro steroids are weak anabolic steroids and their effectiveness depends on the diet take during the course of the bodybuilding program. Moreover the pro steroids are much hyped bodybuilding supplements. So lack of knowledge makes people more vulnerable to it. Currently creatine is said to be the safest body supplement widely in use.

Read more on Creatine Ethyl Ester. Also you can buy prohormones and muscle building supplements for bodybuilding.

FitnessDude :: Apr.28.2008 :: Supplements, Nutrition :: No Comments »

The fastest way to look muscular is to get lean. People with average muscle mass look great if they are cut. But nothing looks better than seeing the clean lines of hard muscle. The number one most popular fitness goal is chiseled abs, but really everything looks better when you’re ripped. Here’s how to do it. First, let’s define “ripped” in realistic terms. Anything at or less than 20% body fat will show definition very nicely. Doctors consider anything from 14-20% to be in the healthy range. But if you want abs to show through you have to be below 14%. I can tell you from experience the average, not obese person is between 25-30%, with fairly serious regular lifters in the 18-23% range, and serious ones in the 12-17% range. The real point here is that 5% one way or the other is a lot. Here’s why: a 200 lb guy with 25% body fat has 50 lbs of fat. To get down to 20% body fat he must lose 13 lbs of ALL fat. Now he weighs 187 lbs with 37 lbs of fat. If this 13 lb loss is half fat and half muscle your fat percent is still 23%. So as you can see a 5% body fat reduction is hard to come by, unless you are losing ONLY FAT. There’s the million dollar question. How do you lose only fat? Answer:

Very, very slowly.

They say you can lose two lbs a week of fat, without losing muscle mass. They are wrong. Millionaires with dieticians and chefs can. You and I can’t. Unless you are either a millionaire or a professional body builder your goal is a pound of fat a week. Now there are many who will tell you that you can cut in 6-8 weeks, and they are right. Just be prepared to lose 50/50 fat to muscle, and to only eat 1000-1300 calories a day. No thanks.

The healthy correct way is to drop 500 calories a day from your current intake. Have as many of these 500 calories as possible come from processed carbs and sugars. Spread your remaining calorie intake evenly through the day (though a higher percent in the AM verses the PM speeds up fat loss) and finally a slow release (not whey, but milk, egg or soy) protein shake an hour before bed. This results in a 2% body fat loss. In 3 months your muscle mass will be the same and your body fat percent will have dropped enough to show it off!

Steve R. Robbins is a life long fitness enthusiast. He has the distinction of being in the select group who can say they ran a marathon and bench pressed twice their weight on the same day. At the age of 50. He is a regular contributer to www.MuscleandHealth.org

FitnessDude :: Feb.05.2008 :: Nutrition, Weightloss, Health, Fitness, Workout :: No Comments »

In human beings, coenzyme Q10 is the most common occurring form of coenzyme Q, needed by and found in every cell in the body. Perhaps its primary function is to ensure the production of adequate energy within the cell mitochondria, but coenzyme Q10 is also a powerful anti-oxidant, and is particularly important because it is the only fat-soluble anti-oxidant which can be manufactured within the body. Like other fat-soluble anti-oxidants, such as vitamin E, coenxyme Q10 is vital for the protection of fatty structures within cells from the damage and degeneration which may be caused by oxidative reactions and free radical activity.

But the anti-oxidant role of coenzyme Q10 doesn’t end there. It’s also important in stimulating the anti-oxidant activity of vitamin E, and the two nutrients are together vital for preventing the oxidation of Low Density Lipids (LDLs), the blood fats better known as “bad cholesterol”, widely recognised as one of the key risk factors for heart disease, still the major cause of premature death in the Western world.

Blood levels of coenzyme Q10 are lower than those of the other vital anti-oxidants, vitamins C and E, but the nutrient is found in greater concentrations both in muscles and the major organs of the body; the liver, kidneys, brain and especially the heart. But the extent to which levels of coenzyme Q10 within this organ are correlated with disease remains a matter of dispute. Orthodox medicine is predictably cautious and maintains that more research is required before any definitive statement of coenzyme Q10’s benefits can be made.

Nutritional therapists, however, argue that patients with heart disease have consistently been shown to have substantially lower levels of coenzyme Q10 in their hearts than their healthy counterparts. It is also clear that supplementation with coenzyme Q10 has been effective in increasing tissue concentrations of the nutrients in such patients. Logically enough, conclude the nutritional practitioners, it follows that supplementation should improve outcomes for heart patients, and some reported research with daily doses of 100mg does indeed suggest significant benefits, particularly where problems seem to lie in the heart muscle itself.

It is particularly important to note that levels of coenzyme Q10 in the hearts of older individual are significantly lower than those of younger people, as the body’s production of the nutrient declines markedly from around the age of forty. Experiments on older rats have shown that supplementation with coenzyme Q10 can significantly increase concentrations, with improved heart protection in consequence, but conventional medicine still declines to accept the obvious analogy with regard to human health.

Likewise, there is controversy surrounding the potential benefits of the anti-oxidant activity of coenzyme Q10 in preventing atherosclerosis, or hardening of the arteries, a major precursor of deadly heart disease. What is clear, however, is that coenzyme Q10 is effective in reducing the oxidation of dangerous LDL cholesterol, which is a known risk factor for the development of atherosclerosis. It should perhaps be no surprise, therefore, that coenzyme Q10 supplements have been shown to retard the development of this condition in small animal experiments. But whilst admitting that these results are encouraging and exciting, orthodox medical opinion continues to insist that more research is necessary before a definitive statement of the benefits of coenzyme Q10 for human health can be made. To the interested layman, however, there seems little reason to suppose that the results of the animal experiments would not also be reflected in humans. And certainly this is the conclusion which many nutritional practitioners have reached; regularly recommending doses of anything up to 400 mg of coenzyme Q10 a day.

The case for supplementation with coenzyme Q10 for sufferers from atherosclerosis and other heart conditions has been strengthened by recent research showing that one of the side effects of the popular statin drugs commonly prescribed in these circumstances is to reduce blood levels of coenzyme Q10. Conventional medicine does not accept that this reduction will necessarily have adverse consequences, but if it is accepted that coenzyme Q10 has the benefits detailed above, the conclusion seems clear enough. This is not of course to suggest that statin drugs should not be taken, but that it may well be wise to supplement with coenzyme Q10 at the same time.

As noted above, the other major factor reducing concentrations of coenzyme Q10 in blood and tissue is simply the ageing of the organism itself, as the body’s ability to synthesize coenzyme Q10 declines dramatically in the later years of life. Given the importance of the nutrient as an anti-oxidant, this is of particular concern in the context of the onset of degenerative diseases. It seems that coenzyme Q10’s fundamental role in the production of energy may make it important as a fat burner, thereby helping in the battle against obesity and related conditions such as diabetes.

Nutritional practitioners even claim that the anti-oxidant and energy producing qualities of coenzyme Q10 make supplementation with the nutrient an important weapon in the fight against cancer, perhaps the ultimate degenerative disease.

But like all the body’s nutrients, coenzyme Q10 functions best in the presence of adequate amounts of all the others; and it is particularly important to ensure, through supplementation if necessary an abundant supply of the other vital anti-oxidants, vitamins C and E.

Steve Smith is a freelance copywriter specializing in direct marketing and with a particular interest in health products. Find out more at http://www.sisyphuspublicationsonline.com/LiquidNutrition/BenefitsOfCoenzymeQ10.htm

FitnessDude :: Feb.03.2008 :: Supplements, Nutrition, Health :: No Comments »

By: David Monyer

20 Mass Gaining Tips for the Hard Gainer. If you are having a hard time gaining muscle mass or, if you just want to have a little more information on how to stay on track with continuing gains in your muscle mass, here are 20 tried and true bodybuilding tips. Learn these 20 tips and apply them to your bodybuilding program regularly.

1. Increase resistance regularly. Your muscles will grow in response to increased demand upon them. You must regularly increase your weight, reps, or intensity in order to increase your muscle mass.

2. Use Moderate Reps. Sets of 6 to 10 reps are best for bodybuilders. Sets of five or less reps tend to build more strength than muscle mass and sets greater than 10 reps tend to increase endurance in a muscle, rather than cause it to grow in size. (The exceptions to this rule are calves, abdominals, and forearms, which tend to respond best in rep ranges of 10 to 15).

3. Use Basic Exercises. Build your workouts around compound multi-joint movements such as squats, deadlifts, barbell rows, military presses, and bench presses (inclined, flat and decline).

4. Eat Protein Frequently. Each day you need to give your body 1 to 1.5 grams of high quality protein per pound of body weight. Divide this intake into five or six meals that are spaced no more than three hours apart. Try to get most of this protein from animal sources like beef, fish, dairy and high quality protein supplements.

5. Do Not Use Shortcuts. Avoid trying to speed up your progress by working out too much without sufficient rest, taking steroids, eating too many unnecessary calories and using weights that are too heavy. These methods will do more harm than good in the long run.

6. Evaluate Your Physique. Take a good look at yourself in a mirror and do an honest assessment of your weak points and strong points. Arrange your exercises to hit your lagging muscles first when you are strong, and hit your best body parts last. If your shoulders tend to be narrow, be sure to emphasize deltoid movements, especially lateral raises. If your hips tend to be wide, you may need to prioritize your lats to create the V- taper.

7. Get Enough Rest. You grow when you are resting, not when you are training. Be sure to give each muscle group at least four days rest between workouts in order to recuperate and grow. Be sure to get seven to eight hours of sleep each night for maximal muscle growth.

8. Create Intensity. Use more intense methods like forced reps, negative reps and drop sets on most of your exercises. This will all allow you to push your muscles past failure and trigger even more muscle growth.

9. Try New Equipment. You should base your bodybuilding program around compound free weight exercises as mentioned in Tip number 3, but don’t be afraid to experiment with some of the machines that are available in your gym. Some machines can stress your muscles in new and different ways which can stimulate new muscle growth.

10. Make Periodic Changes. Every month or two alter the order in which you do your exercises, or alter the exercises you do for a particular body part, or alter the number of sets and reps. Your muscles will become accustomed to the same workouts if they are repeated over and over again. Periodic changes will keep your muscles from adapting and therefore continue to stimulate new muscular growth.

11. Know Your Limits. Understand what your realistic potential is in the sport of bodybuilding. If you are unlikely to compete at a champion level, be realistic about how much money you spend on supplements, how much time you spend in the gym, and how much effort you put into your training. There is no sense in going broke, alienating your family, and risking injury f there is realistically no real possibility of ever making it to the pro level.

12. Supplement Your Diet. As a bodybuilder, you need much more protein and other nutrients than your average person. Be sure to supplement your diet with protein powder, creatine, multivitamins, glutamine, etc. in order to meet the additional demands on your muscles.

13. Prevent Injuries. One of the biggest potential roadblocks to your muscle building success is a training injury. A serious muscle tear or tending injury will not only halt your progress in the short term, but in some cases can limit your long term success as a bodybuilder. Always warm up and stretch before getting to your heavy sets. Start with a relatively light weight and pyramid up from there to your heaviest set. Be sure to use a spotter or power rack on your heaviest sets.

14. Limit Your Volume. Don’t do more than about 15 working sets for your larger body parts (quadriceps, back, chest) and no more than 12 working sets for smaller muscle groups (biceps, triceps, forearms, hamstrings, cabs and abdominals).

15. Train the Weakest Muscles First. Whenever possible, train your weakest body parts first, when you have more energy and strength. If certain muscle groups continually lag behind, increase the volume on those body parts, and possibly decreased the volume in your strongest body parts until your body reaches a better balance.

16. Train Your Entire Body. Do not neglect any body part. Be sure to train your forearms, legs, and lower back just as vigorously as you’re training chest and biceps.

17. Learn to Control Your Muscles. Practice flexing each muscle in your body. This will help to develop the mind-muscle connection that will enable you to apply more force in each repetition of your exercises.

18. Trust Your Instincts. After you have been training for about a year, you should have a good idea of which exercises and techniques work best for you. You should also have some idea about which time of day you feel the strongest. The more closely you monitor your body and the way you feel after a workout, the better you will be able to increase your intensity, and therefore increase your muscle mass.

19. Set Achievable Goals. You should always have a goal you are working towards. You should have some short-term goals such as adding 10 pounds to your bench press, adding a half-inch to your biceps, or losing and inch around your waist. Short-term goals should be achievable in a time frame of several weeks to a couple of months. In addition, you should have a few long-term goals such as gaining 10 pounds of muscle in one year, increasing your bench press to 300 pounds, or competing in your first bodybuilding contest. Goals are essential to keep you motivated and to give you a sense of accomplishment as you reach each one.

20. Keep A Positive Attitude. It has been said that your attitude determines your altitude. This is especially true when it comes to changing your body from an average one to a powerful and muscular one.

Muscular gains do not come easy, but if you keep a positive mental outlook, continually look forward to your next work out and apply these 20 tips, you will see great improvements to your physique in a short period of time.

David Monyer has been an avid bodybuilder for over 20 years and has written numerous articles on all aspects of the sport. For more information and sources for the best prices on supplements, visit: http://www.rocksolidbodybuilding.com

FitnessDude :: Nov.12.2007 :: Supplements, Nutrition, Fitness, Bodybuilding, Workout :: No Comments »

By: David Monyer

What is it?

Whey protein is one of the two types of protein found in cow’s milk. Milk is approximately 87% water and 13% milk solids. The milk solids are comprised of fat, lactose, protein and a small amount of other minerals. The protein portion of the milk solids is approximately 80% casein protein and 20% whey protein.

Whey protein is digested by the body much faster than casein and more closely resembles human milk, which makes it the most nutritious protein available.

Where does whey protein come from?

As mentioned above, whey protein comes from cow’s milk. To make whey protein supplements, the whey protein is separated from the fat and lactose, using one of several methods in order to create a powder of concentrated whey protein.

What is whey protein isolate?

Whey protein isolate is a more expensive form of whey protein. Whey protein isolate contains 90% or more protein and very little fat compared to whey protein concentrate, which could contain between 29% and 89% protein. The primary difference between whey isolate and concentrate is that whey protein isolate is made from a longer filtering process.

How is whey protein made?

Ion exchange is one method used to make whey protein. When the casein or curd and milk fat are separated from milk in order to make cheese, the remaining liquid whey goes through a series of filters to separate the whey protein from lactose and other ingredients. This concentrated liquid whey then enters an ion exchange vessel, which then uses electrical charges to purify the whey protein. The purified whey protein is then dried to remove moisture.

Why is whey protein so popular?

Whey protein is extremely popular among bodybuilders for several reasons. The biggest reason is because whey protein is the most complete, and most quickly digested protein available. It has the highest biological value and contains branched chain amino acids, which are critical in building muscle mass. The second reason why whey protein is so popular is because compared with other proteins, it is much less expensive.

Who can benefit from supplementing with whey protein?

Anyone involved in sports activities, especially bodybuilding, will benefit greatly from supplementing properly with whey protein. In addition to supplying the body with all the essential and nonessential amino acids, whey protein is especially rich in naturally occurring branched chain amino acids (leucine, isoleucine, and valine). These particular amino acids are used directly by skeletal muscles, and therefore are in great demand during exercise or strenuous sports activities.

How much whey protein should I take?

Your daily intake of protein should be between 1 and 1.5 g of protein per pound of body weight. This means a 200 pound bodybuilder, should be consuming 200 to 300 g of protein each day. This amount should be divided up into at least 5 or 6 feedings. Two or more of your protein meals should be made up of seafood, beef, chicken, milk and other dairy products. The remaining feedings can consist of protein shakes made with whey protein. If your goal is in the middle of the range, and each feeding should consist of 40 to 50 g of protein.

The majority of whey powder supplements contain about 22 to 24 grams in a serving. Most whey protein supplements also come with a scoop that is equal to one serving, therefore, each shake should consist of two scoops of whey protein.

David Monyer has over 20 years of bodybuilding experience, making most of his muscle gains in his basement gym, and various clubs and gyms over the years. For more information and well researched sites to purchase equipment and supplements, visit http://www.RockSolidBodybuilding.com.

FitnessDude :: Oct.31.2007 :: Supplements, Nutrition, Bodybuilding :: No Comments »

By: Angie Schumacher

You’ve been working out hard, eating clean, but you still are not making any progress. Carbohydrate cycling is the most effective low carbohydrate diet and will help you bust through that plateau!

Carbohydrate cycling is the practice of lowering carbs for 2-3 days and then bringing your carbs back up for 1-2 days, instead of just keeping your carb ratios the same all the time. This helps your body to burn fat at a higher rate on the lower carb days and then replenish your carbs on higher days. This keeps your metabolism from slowing down and makes sticking to your ‘diet’ easier knowing that you will be able to eat higher carbs and calories in a few days.

There are no strict rules when using the carb cycling diet. Everyone is different and you will need to play with the days you stick with lower carb days and higher carb days. Finding the right ratios are also something you will need to experiment with. Some people can eat more starchy carbs and still lose fat, but others, like me, will need to restrict their starchy carbs and focus more on using fibrous carbs to meet their carbohydrate needs.

You can also plan your carbohydrate cycling around special events or plans that you may have. That is what makes this diet so easy and personalized.

I have recently been doing a low carbohydrate diet for 5 days and then 2 higher carbohydrate days. I do find that during the 5 low days, I do have a tendency to have less energy. Carbohydrates are what provide our body with the energy, so I find that by focusing most of my carbs around my workouts, it helps provide me with enough energy to really put in a good workout.

On average, women should lean towards 125-175 grams of carbs on low days and 200-300 grams on higher days. Men, 175-225 grams on low days and 350-400 grams on high days. Like I mentioned before, every person is different and may need to play with these numbers a bit to find what works best for you.

Pay attention to how your body is feeling. If you are lacking in energy and feeling very week, increase your starchy and fibrous carbs, but focus your starchy carbs around your workouts. But, if you have plenty of energy, but aren’t seeing any fat loss results, slowly decrease your starchy carbs.

Your body is a tool and you can use it to achieve many things. Don’t be afraid to try different things, especially if you have hit a plateau. Changing things up, whether it be nutrition or your workouts, are always a good way to stir up your metabolism and help you to start making progress again.

Angie Schumacher is a successful fitness entrepreneur both in online and offline areas. She is a Certified Personal Trainer and diet and fitness website manager. For more great diet and fitness tips, visit http://www.womensdietandfitness.com

FitnessDude :: Oct.19.2007 :: Nutrition, Weightloss, Health :: No Comments »

If you lead a busy life, with kids, work, and weeknight activities, you might have fallen into the habit of not taking care of yourself. If you look in the mirror and do not like the extra weight that you are now carrying as a result of a busy lifestyle, you still may be perplexed because you do not know how to start putting together a weight-loss program that is right for you. Weight loss programs abound in book form and online, and some offer rapid weight loss, but that might not be the best weight loss for you. How can you determine what type of weight loss program will help you drop those extra pounds and gain extra energy and vitality?

All healthy weight loss programs focus on the food you eat and the exercise in which you participate. The bottom line of any weight loss program is that if you eat more than your body needs, you will start to gain weight, but if you eat a little less than your body requires, you will drop weight. Although you can lose weight quickly by following stringent diets, once you stop the diet the pounds often return. A healthy weight loss program begins with making a few lifestyle changes that you can stick with over the course of time.

In terms of diet, you can start by substituting healthier food choices for lower nutrition ones. First is to rid your diet of sugar. This often takes the form of corn syrup, which finds its way into several foods, notably soda. Eat fewer fast foods, which tend to be high in fat and calories. Add vegetables and fruits, whole-wheat breads and grains, and healthy proteins found in soy, egg whites, and lean chicken. Drinking eight 8-ounce glasses of water a day is another easy to implement healthy choice as well.

Now that your diet is taking a turn for the healthier, why not add a bit of exercise to the mix? There are three basic areas that you want a comprehensive exercise program to cover, and they are cardiovascular exercise, weight training, and stretching. If you have not exercised on a regular basis in a while, it is best to start small and easy. Taking a walk is a great way to get in a cardiovascular workout, and you can break a longer workout into several short ones held throughout the day, so it is possible to fit it into your schedule. At first, you can simply use your own body to provide the resistance needed for weight training exercises. As you can progress, you can begin to add in hand weights or weight machines. Stretching is safest after you have participated in some form of cardio activity first, so that you muscles are warmed up a bit and ready for the lengthening they will receive from the stretches.

Workout journals and food diaries help you stay on track and record your progress, which will motivate your continued journey to health and fitness.

Susan Slobac creates weight loss program to increase energy and vitality. Using well thought out weight loss programs,
individuals report increased health and weight loss. A weight loss program custom tailored to you can make it easier to shed excess weight and burn unwanted calories.

FitnessDude :: Oct.13.2007 :: Nutrition, Weightloss, Fitness, Workout :: No Comments »

By: Jenny Regeling

A fast Metabolism can be yours for life now! Pick up the pace of your health and fitness. ‘How do I increase my metabolism?’ ‘How do I go from an unhealthy lifestyle to a healthy alternative?’ you ask.

How and Why? Firstly How? Metabolism is the biochemical process where by nutrients are combined by the body’s cells. In the process of metabolism, cell content is working hard. Cells work hard by using energy to extract more energy from foods, and then again use alot of that extracted energy to perform or drive their activities. That’s why it is important to get your sleep or rest because even when your body is resting it is using more and more energy to keep on the move.

Then Why? We humans are creatures of habit, enhanced by much emotion and triggered by even more lifestyle stresses. We truely do make things difficult for ourselves. Therefore we tend to find it hard to decide on a habit - a life long habit which is a lifelong enhancer, which can encourage a lifelong life.

As quoted in Joyce Meyer’s book “Look Great Feel Great” - The connection between exercise and cancer protection is not as direct as that between exercise and reduced cardiovascular disease. Exercise has little impact on some cancers yet it reduces your risk of breast cancer by thirty-seven percent and has similar protection against prostate and colon cancer. It does this by stimulating your immune system. Your immune defense, centered in the lymphatic system, circulates white blood cells through the body, where they find and eliminate any cellular threats, such as bacteria, viruses, and cancer cells. Unlike blood, which is pumped throughy the body by the heart, lymph depends on muscle contractions to squeeze it through the body. Moderate exercise more than doubles the rate at which your lymph circulates! The faster those while blood cells circulate, the more cancer cells and viruses they can pick off.

Come on people - Stop wasting time in your precious life. Like or love yourself enough to make the change; to improve the quality of your very own life. Make the change to fight illness and become the healthy being you dream of.

Calories are the main source of energy in the metabolic process. If a person can burn more calories than they are consuming, then they are well and truely on the way to losing weight. Sounds simple? Not really, but, if we want something bad enough it is essential and definitely rewarding to make that change. A healthy lifestyle is encouraged initially by becoming the weight and shape that is a comfort to you. So then, it comes down to diet and exercise to achieve that. However, the mindset must be engaged in a ‘Positive Gear’ to make that happen. Really take this time now to think of YOU. How your can feel about YOU especially if the YOU is exceptionally contented about yourself and your wellbeing, health and fitness, not to mention appearance.

Calories are the fuel that drive and energize the body. The more nutritious the food we eat is, the more efficient our bodies will respond. You can increase your metabolism just by what you eat, and sometimes by the more you eat. BUT … the ‘more’ intake of food needs to be ‘more’ nutritious too, and definitely of the highest quality. Eating a healthy diet is half way there to naturally boosting your metabolism.

The second and extremely important half of the cycle is the exercise. Those combined will defintely be the healthy recipe to boost your system into much energy. A combination of resistance and cardio training will defintely boost metabolism because it requires the body to burn large amounts of energy. This continues on well after the exercise. The body will burn alot of energy after the workout helping to repair tired and underworked muscles. This then results in more lean muscle mass which then requires more calories while resting to maintain.

So to achieve the happy and healthy lifestyle you are dreaming of, set your heart, mind, body and soul to commit to this lifelong habit. You will be on the New Road to much energy, fitness, inner-strength and happiness, not to mention a longer and healthier future to be enjoyed. Start that New Road of complete Satisfaction today. Don’t look back, just reach forward. If you slip at times, don’t punish yourself.

Just keep focused and continually picture the NEW YOU!

My most passionate objective for my website is to encourage people to look at firstly preventing disease by building up your immune system in many different ways, and secondly to help make the journey of disease much more pleasant. Life is worth living and if we are encouraged to live to our utmost - WHY NOT? Please enjoy the knowledge of my experience & visit http://www.cancertohealthylifestyle.com to view more articles and important information

FitnessDude :: Oct.13.2007 :: Nutrition, Health, Fitness :: No Comments »

By: Jim Wolchak

You have to realize that there is no one food that can be considered solely as a muscle building food. To have a complete diet to be considered as a muscle building food needs to be comprised of multiple foods but the common trait in all of these foods is protein. This category of food identified as protein must be concentrated on in order to allow your muscles to grow.

Insuring that you have protein in your daily eating habits will bring back the fun and anticipation of eating delicious foods in your life. By having protein as part of your diet you will enhance your muscle building food for your muscles to grow. You will realize from the information given to you by the end of this article what I mean by this.

So what’s so great about protein? Protein is to muscle like keratin is to hair growth. Without protein in your body you will not have muscle growth. Period. Protein is the key ingredient in a muscle building food diet because it is the stimulus that muscles need to have them grow bigger. The body uses the protein to break it down to the amino acids which are the core nutrient for building and repairing muscle.

Protein foods that you can put to use in your diet will be detailed shortly. But before I get to that aspect of things to come you need to understand the frequency of eating that you need to have. In short, eat a lot. Eat 6-7 times daily in portioned snacks and meals through the day. Make sure that no more than three hours lapses between meals or snacks. Eating at three hour intervals will not let your body lose energy and also you won’t be famished when it comes time for your regular meal.

Protein comes in many different forms of food. The following will list just a beginning of protein related foods that you can find your local shopping market. These are not special foods but just common foods that are packed with protein.

Eggs. This is a good source of protein and recently researchers have shown that the common egg also is indicative of the supply of omega-3 essential fatty acids.

Legumes. Beans. All kinds of beans associated with legumes. Pinto beans, kidney beans, navy beans, lima beans and the like. Eating beans as a source of protein has times been labeled a poor mans diet and that is just a fabrication of facts. Beans contain fiber that keeps your blood sugar level throughout the day so that you don’t get cravings unnecessarily and keeps your energy level at an even keel all day long.

Nuts. There is so much protein nutrients in this type of muscle building food that there is no excuse for you not to have a bowl full of nuts readily available for snacking. Nuts contain vegetable protein, fiber, vitamin E and a lot more anti-oxidants that your body needs.

Having protein in your diet is one of the most important nutrients that you can start having in your meals. Get serious with yourself and start simple with the foods that are listed here and you will feel good about yourself knowing that you are replenishing your body for muscle growth.

To get a FREE report that will give you information that will help you comprehend how to burn more fat while exercising and also to keep knowledgeable of the latest techniques in muscle building Click here

FitnessDude :: Oct.11.2007 :: Nutrition, Bodybuilding :: No Comments »

By: Sophia Munoz

How to get 6 pack abs easily? Here is a collection of tips you can apply on a daily basis to tone your stomach.

1. Eat more often during the day but buy smaller plates. Instead of having 3 big meals, have 4 or 5 lighter ones.

2. Prefer boiling over frying. It would avoid heaps of bad calories.

3. If you want to eat fatty food, it is better to do it before 8am. Your body will then have time to burn the extra calories during the day. The earlier you eat, the easier it will be to burn off those extra calories.

4. Do not fall for Junk food and soda!!! Those are the worst food you can eat as your intake of calories will skyrocket!

5. Be smart in your snacking: instead of having these chocolate cookies in front of the TV, go for celery sticks with lemon lime! It is just the most delicious snack.

6. Never go shopping when you are hungry: you will eventually buy way too much food!

7. Always eat breakfast in the morning: It will stop you from counterbalancing during the day.

8. Use Mustard: It adds plenty of flavour and it’s low calorie.

9. Avoid Aspartame - it will make you crave sugars!

10. Be organized: do 5mn of workout everyday instead of doing 50mn once a week.

Those tips are quite simple to put into place. Keep in mind though that your worst enemy is not junk food or soda but….you! You can decide whatever you want to be so take action and focus as motivation is the key!

Sophia Munoz is fascinated by weight loss and nutrition and studies little known secrets on how to get 6-pack abs. She has recently began a new career in fitness training and works on the publication of a book on fitness instruction.

FitnessDude :: Oct.11.2007 :: Nutrition, Weightloss, Fitness, Workout :: No Comments »

By: Matt Falconer

If you need to lose weight, one great way to start melting pounds away is to increase your metabolism. By increasing your metabolism, you’ll be able to process food faster and therefore will store less fat in the body. In fact, with a better metabolism, you’re body will even begin burning away existing fat in order to get the energy it needs to support itself.

How Metabolism Works

Your metabolism can either work for you or against you. The main way we all get energy is from glucose, commonly known as our blood sugar.

When our blood sugar runs low, our metabolism burns the fat in our bodies in order to make more energy. However, when our blood sugar runs high, our metabolism stores fat in our bodies to use later.

So now let’s look at how you can get your metabolism to work for you.

Go Ahead and Eat

Many people believe that the key to losing weight is to stop eating. Well, that will actually have a negative effect on your metabolism. Eating less will cause your metabolism to slow down because it will sense that you don’t have enough food.

So when you finally eat, your blood sugar will jump through the roof and your metabolism will store the extra glucose as fat.

Instead of starving yourself, eat many smaller, healthy meals that are low in calories and fat. Also, consume plenty of water, fruits, and vegetables.

By eating smaller portions you’ll not only curb your appetite, but you’ll also trick your body into thinking that it’s getting plenty of food. Therefore, your metabolism will kick into a higher gear. Then when it doesn’t get the glucose it needs for energy (because you’re eating healthy) then it will begin to take that glucose from the stores of fat that are already in your body.

Get Yourself Moving

Exercise is a guaranteed way to increase your metabolism. Always check with your doctor for what is the best exercise regime for you. Most of the time, walking as little as twenty minutes a day, will help increase your metabolism.

Exercise actually helps you lose weight in two ways:

First, exercise builds muscle and muscle burns calories on its own.

Secondly, when you exercise your body is forced to come up with enough energy to support your activity. So, it begins burning fat in order to give the energy you need.

Don’t be put off when I say exercise - there is no need to be pounding away furiously on a treadmill for hours a day.

A simple yet effective mini routine is all that is needed to give your metabolism a boost.

Some Final Words about Losing Weight

If you need to lose weight, you’re certainly not alone. Millions of people are in the same boat. However, most people don’t realize what it takes to first lose the weight and then to keep the weight off.

If you increase your metabolism, you’ll see that over time, your fat will melt off your body and your weight will gradually drop. The two best ways to increase your metabolism are to eat smaller meals more often and to exercise regularly.

Matt Falconer’s latest guide helps you shift pounds, boost metabolism and burn fat without spending hours in the gym sweating away on the treadmill.  => http://www.12MinuteWorkoutPlan.Com

FitnessDude :: Oct.10.2007 :: Nutrition, Weightloss, Health, Fitness, Workout :: No Comments »

By: Machelle Lee

We have been told time and time again that breakfast is the most important meal of the day, yet nearly one-fifth of all adults choose to pass on the Wheaties. What is the big deal about breakfast? Can a solid breakfast really make or break your fitness goals? Read on as I answer your most pressing questions on this popular subject…

Why eat Breakfast?

Let’s dissect the word ‘breakfast’. When you take it apart you find two words with an all-important hidden message. Break - Fast. I can hear your wheels spinning on this one! That’s right, breakfast is the meal that breaks the fast that your body goes into each and every night when you sleep.

When breakfast is skipped, your body continues to fast until you eat later in the day.

Two Reasons Why You Shouldn’t Skip Breakfast:

Reason #1: Your brain needs fuel to function at its peak.

This fuel comes in the form of glucose derived from food and is needed to walk, talk and perform all other activities. When you skip breakfast your brain is forced to work extra hard in breaking down stored carbohydrates or to turn fats and proteins into usable forms of glucose. Eating breakfast has been proven to improve concentration, increase your problem solving capabilities, enhance overall mental performance and even boosts your memory and mood.

Reason #2: Your metabolism will go into ‘famine’ mode.

Three to four hours after you eat, your metabolism shuts down and acts as if it needs to store food. This is a great function to have if a famine were to break out, leaving you without food for days. Since this is likely not the case for you, it is pretty annoying when your body starts packing on the pounds in an attempt to protect you from starvation! Eating breakfast communicates with your body the fact that you are healthy, well fed and not in need of extra fat storage.

What about the cut calories?

“Skipping breakfast is how I cut calories out of my diet.” I can’t tell you how often I hear this response when I encourage people to eat breakfast. What these “calorie cutters” don’t realize is that they are the ones who turn to snacking later in the day in an attempt to ward off low energy levels. Allowing your body to become over-hungry leads to distorted satiety signals, and leaves the door wide open for overeating later in the day.

Start your day with breakfast and then continue to eat smaller meals and snacks throughout the day for optimal calorie burning.

What’s for Breakfast?

Now that you are convinced that breakfast is worth your time, it’s time to decide what to have! A recent study done by FoodWatch, a Minnesota-based consulting firm that watches food trends, revealed that most people are basically eating dessert for breakfast, due to the high quantities of on-the-go breakfast foods that are processed, packaged and pumped full of refined carbohydrates. Another study recently proved that high fiber, low fat breakfasts promote healthy weight control much more effectively than highly refined breakfast foods.

Try the following On-The-Go Breakfast Selections for a blend of hearty carbohydrates, protein and fat and experience optimal morning energy.

* Low Fat Yogurt with Fresh Fruit * Low Fat Cottage Cheese and a Cherry Oatmeal Muffin * Hard Boiled Egg and Whole Wheat Toast * Scrambled Egg White on Half a Bagel * Whole Wheat Tortilla rolled with Scrambled Egg Beaters and Salsa * Soy Milk with Whole Grain Cereal and Fresh Fruit

Machelle Lee owns and operates The Invisible Gym in Santa Cruz, CA. Her mission is to inspire people to become physically active and enjoy the benefits of a balanced, healthy lifestyle. For more information and questions you can visit her website. http://www.the-invisible-gym.com/

FitnessDude :: Oct.09.2007 :: Nutrition, Health, Fitness, Workout :: No Comments »

By: Jessie Mcfarland

We all know that vegetables are greatly beneficial for the body, but yet we do not like to eat them much. The excuse is always in the taste. Eating raw vegetables are difficult for a start. They are hard to chew and taste blank. As the health benefits in eating more vegetables has far outweighed the taste part of it, it is good reason to find ways to make them more palatable and appealing to our taste buds.

# 1. Time the serving

Offer vegetables such as broccoli at the beginning of the meal when you and your family are feeling the hungriest. This way the tendency to eat the vegetables are most likeliest. Have them served in a variety of combinations and color such as boiled peas, potatoes, carrots, beans and corn.

# 2. Vegetables in sauces

Lightly steamed vegetables mixed with some sauces and herbs such as garlic do make a difference. My children do not like to eat them you may say. But with the lightly steamed vegetables mixed with oyster sauces and flaxseed oil, eating them is much more pleasant now. Even if your husband hates vegetables, do not despair. Think of adding vegetables in some meat or seafood dishes cooked with some sauces in a casserole, he will tend to eat more vegetables than he realizes. Add the vegetables last after the meat is cooked so that the green color of the vegetables is preserved to make them looked yummy.

# 3. Spaghetti sauce with vegetables

When serving your family favorite food such as spaghetti, remember to add in some vegetables into the sauce. Cook your minced meat first before adding chopped tomatoes, zucchini and broccoli into the sauce along with some garlic and herb. Mix well the ingredients and your spaghetti dish is ready for serving. Your family will love the nutritious spaghetti dinner which is actually good for them.

# 4. Tasty vegetable soups

Bring to boil a small pot of soup cooked with some chicken bones or pork ribs. Throw in the green vegetables such as spinach and add in a pinch of salt and serve hot when the soup starts to boil again. The vegetable soup is nutritious as the vitamins are contained in the soup. It will make you feel full much faster and you tend to eat less of the other food portions.

# 5. Vegetable noodle snacks

If you are into eating ramen or instant noodles, adding in some cut carrots, cabbage and any green vegetables makes it a nice dish. It is fast to prepare and putting an egg or some meat to it makes this high carb food away from considering it a junk. Some may prefer to have it with raw sliced cucumbers. You should refrain from adding too much of the unnatural soup based flavors as the sodium content is high.

# 6. Mixed vegetables

Prepare vegetables in new ways such as stir frying very lightly with some salt or herbs. You can have plate of mixed vegetable fried together along with your favorite food, such as peas in macaroni and cheese or blend soft cooked carrots into mashed potatoes. Steam some sweet potatoes or bake this high-fiber, vitamin-A rich food with a touch of sugar, cinnamon and cloves.

Eating more vegetables is an integral part of a weight loss program as it will help you to burn more calories and stay trim.

Jessie Mcfarland is your #1 recommended weight loss consultant. Get FREE Insider Access to her opt-in-list, private blog and members-only forum and learn how to lose weight the smart and healthy way at http://weightlossdietclub.com

FitnessDude :: Oct.06.2007 :: Nutrition, Health, Workout :: No Comments »