Legs Training Importance

Leg Muscles
Powerful legs are the foundation of an imposing physique. Strong, defined legs give your body symmetry and show off your overall strength. Many times, among athletes and bodybuilders there is a phenomenon of “leg avoidance” in weight training. It may be because leg exercises are not always considered easy or fun and many people desire to focus on their upper body to have big arms and chest.

But by neglecting the legs, you can actually slow your progress in other areas. Your body tends to want to increase proportionally. Train your legs hard and we know you’ll be surprised by the upper-body growth that is stimulated as a result. Another great thing about working legs is the fact that if you work them they will grow. That may sound obvious, but many people who make slower gains with their upper body find that getting their legs to develop is a quick process. Training legs with strength will also elevate your heart rate and allow you to burn fat more efficiently.

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What are Macronutrients?

Macronutrients
Macronutrients consist of proteins, fats, and carbohydrates. Contrary to common concept, each one is a necessary part of a healthy and successful diet regardless of your purposes. Some popular diets promote cutting either fats or carbohydrates out of one’s diet. At best, this only benefits you in the short term, since these diets are nearly impossible to follow permanently.

Each macronutrient plays a vital role in our health and well-being, and excluding any one of them will cause you to feel unfulfilled and tired. Whether we are trying to shed body fat and gain lean muscle mass or just trying to bulk up, our purposes are best met by eating a fair share of each of the macronutrients. Daily, we should aim to consume 1 - 1.5 grams of protein per pound of ideal bodyweight, with the rest of our calories coming from an even divide of good carbs and fats.

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Healing Properties of Fruits: Orange

Oranges
Oranges have cooling thermal nature. This is a fruit with sweet-and-sour flavor, it is general tonic for weak digestion and poor appetite, oranges regenerate body fluids; helps cool and moisten those who are dry and over heated from disease processes, physical activity, or hot weather. Oranges have been precious for inflammatory, highly acidic diseases such as arthritis; they also help lower high fever; their vitamin C/ and bioflavonoid content advantages for those with weak gums and teeth. The peel has gi-stimulating, digestive, and mucus resolving actions similar to grapefruit peel above. The inner white lining, placed directly on the eyelids, helps to dissolve eye cysts. Tangerines make a good substitute for commercial oranges because they have many of the same properties but are sprayed less with chemicals.

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Post Workout Carbohydrates


Consuming food immediately after training, no longer than forty five minutes, the right type of nutrients has an massive impact on gaining lean muscular weight. Right after intense weight training, muscle cells are starving for replenishment. The prime fuel source for anaerobic activity is glycogen and after serious weight training studies have shown a nutrient partitioning action takes place. Starving muscle cells suck up glycogen like a sponge loading and making it in much greater quantities than usual. Take advantage of this by drinking a liquid source of simple carbohydrates like a pop or a carbohydrate drink. This is an exceptional time to satisfy your cravings for simple sugars and actually benefit from it.

Your bodies’ insulin response to eating the simple sugars will divide the simple sugars very efficiently into the muscle cells instead of fat cells when over eating carbohydrates. You can not only get away with eating more, it is helpful for muscle growth to do so.

Carbohydrates

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Lard


Lard is the rendered fat from the pig (Sus scrofa). There are numerous parts of the world where lard has been a major food fat during centuries. One of these countries is China, or parts of Europe, and until recent times the United States. Lard has been a popular fat for pastry and for frying potato chips. In the America it can still be found in these foods in spite of the inappropriate consumer activist pressure to change it with partially hydrogenated vegetable shortenings. Lard can be either a firm fat or a soft fat depending on what the pig is fed.

Lard

Lard is more or less the corresponding of tallow in its usage, except that is has more unsaturated and can become rancid if not handled properly. Usually it is about 40 percent saturated, 50 percent monounsaturated, and 10 percent polyunsaturated fatty acids. This fat should be considered as a monounsaturated fat. Lard has between 2 and 3 percent palmitoleic acid, which as noted above possesses antimicrobial capacities. Most lard is home rendered or sold in certain ethnic stores Typical fatty acid composition is 1 percent myristic acid, 25 percent palmitic acid, 3 percent palmitoleic acid, 12 percent stearic acid, 45 percent oleic acid, 10 percent linoleic acid, and less than 1 percent linolenic acid. Typical tocopherol and tocotrienol content is reported to be 12 mg/kg a-tocopherol, 7 mg/kg ү-tocopherol, and 7 mg/kg atocotrienol.

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Fat-Burning Foods: Cinnamon


Cinnamon

Cinnamon is an important and efficient product when it comes to weight loss. Here are some options on how on you can use it in your meals:

For Breakfast: Cinnamon toast
Stick 2 slices of whole wheat bread in the toaster. While you wait for the bread to pop up, mash a banana with 1/2 tsp of ground cinnamon. Spread the melted banana over the toasted bread. Your day just begun and you’re already trimming down your tummy.

For Lunch: Sweet potato soup
Fry a chopped onion and garlic in oil; stir in 1/2 tsp cinnamon and a pinch of chilli and ground ginger. Add 200g sweet potatoes and cook for 3 minutes. Pour in 100ml each of chicken stock and coconut milk; simmer for 8 minutes, then blend and have a healthy and delicious lunch.

For Dinner: Moroccan baked chicken
Brown 2 chicken thighs in oil. Then chop half an onion and carrot, and fry with 1 tsp each of cinnamon, paprika, cumin, garlic and ginger. Stick in 100g brown rice and put in a casserole dish with the chicken, a tin of tomatoes and 500ml stock. Cook at 200°C for 35 minutes.

For Dessert: Sweet and spicy quinoa
Simmer 75g quinoa with 1tsp cinnamon in 150ml water for 15 minutes. Stir in 110ml coconut; simmer for 10 minutes. Add 1/2 tbsp honey, a little of chopped nuts and another of mixed berries or chopped apple. All these should be cooked for 10 minutes.

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Cortisol and Carbohydrates Consumption

Cortisol Molecule
One of the main hormones that control important processes in human body is cortisol. This is quite catabolic agent as some of its amino acids may come from muscle tissue. It is crucial that one consumes carbohydrates before exercise for several reasons:

  • Dietary carbohydrates will assure persons with fuel for the anaerobic pathway, and spare muscle tissue from being converted to glucose for fuel.
  • Dietary carbohydrates will cause the discharge of insulin, which blocks the release of cortisol from the pancreas.
  • Dietary carbohydrates will increase muscle glycogen levels which will advance performance and reduce fatigue.
Persons should consume 35% of their total daily carbohydrates in a meal 1.5 to 2 hours before their workout as this will allow the carbohydrates sufficient time to be digested and enter the bloodstream. It is also suggested consuming a shake composed of 30-40g of whey protein along with dextrose or maltodextrin during the workout. The carbohydrates in the shake should account for about 20% of one’s total daily carbohydrate intake.

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How Much Proteins to Eat Per Meal?


To calculate the amount of protein you need per meal you have to simply split your daily requirements by the amount of meals you are consuming with protein that day. The minimal amount of protein meals recommended for supporting an explosive growth spurt is Four.

When eating only four meals, the protein portion has a high risk of going to waste if they are above 50 grams per meal. This is the highest recommended per serving. Eating any more protein at one sitting will most likely not be digested completely. An absolute least amount of protein is 25 grams per meal. This way even a woman or a smaller framed male can get in the magical 2.5 grams protein per pound of lean muscle without having to consume an unreasonable number of times.

Proteins food

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Healing Properties of Fruits: Mulberry

Mulberries
Mulberries have cooling thermal nature, sweet flavor. They have the property to build the fluids and blood; moistens the lungs and gastrointestinal tract; strengthens the liver and kidneys; treats wind conditions, including vertigo and paralysis. They are useful for blood deficiency signs such as anemia, prematurely gray hair, irritability, insomnia, and constipation from fluid dryness; also is used in treating stomach ulcers, diabetes, dry cough, ringing in the ears, and poor joint mobility. At one time in the West, mulberries were highly appreciated for the general tonic for the whole system, which corresponds to some degree with the Chinese view of their tonic action on the kidneys, liver, and blood.

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Corn Oil


Corn OiI

Corn oil comes from the whole corn (Zea mays L.), an annual herbaceous plant which is native to Central America. The oil makes up about 5 percent of the whole corn. Corn can be either wet milled to produce corn starch, corn sweeteners, and corn oil, or it can be dry milled to produce grits, flakes, meal, and oil. The crude corn oil that is obtained from the corn germ is supplementary refined by deodorization and removal of free fatty acids. It is yellow in color with a mild but usually individual odor. Refined corn oil is used as a salad and cooking oil or in making margarine. The refined oil has good flavor constancy, and it resists rancidity quite well even though it is highly unsaturated. Almost half of the world's corn oil is produced in the U.S., corn oil ranks above all domestically produced oils except soybean oil. Corn oil has been promoted as a food oil for at least 75 years in the U.S.

A typical fatty acid composition for corn oil is 12 percent palmitic acid, 2 percent stearic acid, 28 percent oleic acid, 57 percent linoleic acid, and 1 percent a-linolenic acid. Typical tocopherol levels in unrefined corn oil average 112 mg/kg a-tocopherol, 50 mg/kg p-tocopherol, 602 mg/kg ү-tocopherol, and 18 mg/kg б-tocopherol for a total of 782 mg/kg.

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Eat to Boost Your Energy (Part 2)


Marmite (yeast extract) is a rich source of the B vitamins that are required to release energy from food. It's also high in salt, and this is why you must limit its consumption.. You can also get B vitamins from meat, fish, eggs, whole grains, beans and lentils.
Energy Boosters

Avocado: Fat is more calorie-dense than either carbohydrates or protein, which makes it the strongest energy source. The flip side is that too much fat can make you pile on the flab, and eating the wrong kinds of fat (saturated and trans fats) furs up your arteries. Avocados are rich in heart-healthy, artery-smoothing unsaturated fats, giving you the best of both worlds - energy, plus less risk of a heart attack.
Energy Boosters

Bananas are power snacks for many of us. Pre-wrapped by the nature and ready to unzip, they're packed with natural sugars and starches, providing a combination of instant and slow release energy. They're also a great source of potassium, which helps keep your blood pressure in check.
Energy Boosters

Kidney Beans: Like nuts, beans such as kidney beans contain that winning mixture of protein and carbohydrates that keeps you fuelled for longer. But pulses (beans and lentils) are higher in fiber, which slows down the release of energy even more, making beans a true ‘slow-burn' fuel. Cook up some lean mince with a tin of kidney beans, a tin of tomatoes, some chopped onion and as much chilli as possible, for a no-fuss chilli that will keep you going for hours
Energy Boosters

Coffee: Unlike the foods above, this isn't great nutritional advice - but it works. Caffeine aims the release of adrenaline. It revs you up, gives you a boost of energy, and makes you temporarily more alert. A strong coffee could be just what you need before an significant presentation. But be warned - the energy effect won't last, and when it wears off you'll probably feel more tired than ever.
Energy Boosters

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Cucumber For Weight Loss


Cucumber

Cucumber is an important and efficient vegetable when it comes to weight loss. Here are some options on how on you can use it in your meals:

For Breakfast: Blueberry and cucumber smoothie
Refuel by chucking a chopped cucumber, a fist of berries, a few mint leaves, ice cubes and 350g natural yoghurt into a blender for a fast post-exercise shake. The yoghurt’s calcium is a powerful fat burner.

For Lunch:Feta Pitta breads
Mix a sliced cucumber with 100g feta cheese, 1 tbsp natural yoghurt, 100g black olives, fresh mint and mixed seeds. Stuff it all into wholemeal pittas for a light lunch. The feta is a rich source of riboflavin which will fuel your workouts

For Dinner Hot cucumber soup
Scrape out the seeds, slice and fry the cucumber for 2 minutes. Add chopped spring onions, 500ml chicken stock and chilli powder to increase your metabolism. Simmer and serve with yogurt and fresh mint.

For Side dish: Tzatziki
Grab a grater and shred a whole cucumber. Mix with two handfuls of chopped mint and two crushed garlic cloves, and combine with sour cream. Share as a dip or on the side with poached salmon. Garlic’s whiff comes from allicin which is a proven fat-burner.

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Fat as a Factor for Satiety


It is already a known fact that that fat is digested slowly. This means there is a slow release of the fat molecules from the food, with a slower emptying of both the stomach and the upper part of the small intestine than there would be if no fat was present in the food. As a result of the presence of fat storage in the small intestine, special hormones are produced and they avoid the hunger contractions. This role of delaying the inception of hunger is thought to be helpful for dieters; thus, a careful balance of fat in the diet becomes vital for someone trying to lose weight. Too much fat in the diet and the loss of weight is thwarted; too little and the hunger pangs play havoc with good intentions and frequently lead to overeating carbohydrates.

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Green Tea for Weigth Loss


Green Tea

Giving up beer will help your lose weight and not just because of the high calories content. According to the Food Research Institute in Norwich, when we drink a skinful we feel an outpouring of insulin stimulated by the ethanol in beer. This causes hypoglycemia, a reduction of sugar in the blood, which stimulates the sense of hunger, leading to a desire for high-carb foods Try drinking green tea for a month. Its catechins (antioxidants) stimulate the body's metabolism. In a study published in the American Journal of Clinical Nutrition men who drank green tea daily had significantly smaller waist measurements than those in the control group. Four cups a day should see you benefit from the rub of the green tea.

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