The Gains Of Sports Medicine

By Sonya Riley

Studying sports medicine Maryland is not bad, you are making a good decision if you think so it is for you. You have to pursue your will and mind as this will give you several profits in the long run. Well, not just you but consider as well the future of the people around you particularly those who love sports more than themselves.

There are many dimensions that are encompassed in practicing this field. The answer to every questions will lie in doing the actual medical practice. This also depends on the basic mattes of the topic. First is treating the injuries and other disorders and illnesses. Next will be to prevent the injuries through proper planning.

Along with the planning is the analysis of the different factors which can cause you some injuries. In the most recent study, careful advice and guidance is given by physicians that work first and foremost with the professionals to find out more of the best solutions about this matters and other things that concerned to it. The answer may lie in learning about the so called sports medicine.

What goes with the good planning is the analysis of every factor it gives. In the current years, the advice and the treatment is usually given by doctors that work mainly with other health specialists to know of other better solutions about the problem and other issues. This concerns mostly in doing the duties like learning and others.

The training will mostly involve a quality training along with nursing the exercise physiology, physical therapy then sport psychology and other related topics about it including learning about nutrition. There are various series of groups of consumers along with patients that will benefit this type of practice. A good answer may depend on knowing the real benefit of this study along with the other aspects.

The training needs involvement as well with some athletic training, physical therapy, nursing, exercise physiology, psychology along with the help of nutrition. There are various series of consumer groups and people that can benefit from these practices. The most efficient answer is all about knowing the real effect of the offered services and so on.

There are various gains which can aid improve their health. The treatment may include as well with supplemented techniques to help improve and lift up the real cause of the study. There are qualified professionals known to be eligible in working as great specialists to take care of health and so on. Knowing this matter will aid you know as well what must be done and not done on time.

This is done through good research and planning which can add to the effectiveness of the study. It can benefit the whole being not just to those that are dealing with this. Many people are taken into greater account. The knowledge can greatly help in improving their life.

These are just some of the many benefits of sports medicine Maryland. You need to remember these for you to know what must be done and what must be avoided. You must acknowledge the help of these people around you and never hesitate to ask their help whenever you need them to offer their assistance.

About the Author:

You can visit the website www.orthopedicdoc.net for more helpful information about The Benefits Of Sports Medicine

How You Can Get In Shape Safely Before Summer

By Todd Spinelli

Bathing suit time of year is coming up quickly and this has individuals taking on different eating habits (shunning those of the winter season) and promising themselves that they will get in shape before the weather prevents them from hiding their bodies under heavy layers of clothing. So many individuals dive straight into exercising constantly because they are desperate to lose weight and get into shape before anybody gets to see their body. Unfortunately, getting into shape too speedily can really be damaging to your health. Doctors all over the place think that it doesn't do you any good to only jump into a regular exercise regimen. So what are you supposed to do if you want to get in shape before bathing suit season gets here?

It is important that you simply see your doctor before you do anything. Ask your physician to give you a comprehensive physical exam. This will help you to find where you are starting out in your efforts to drop weight and get in shape. Your doctor can help you figure out a good goal weight and body mass index and tell you whether or not you have any health conditions that you need to keep in mind as you work to get in shape. Your health care provider can help you set up an excellent diet plan so that you can get your eating habits under control as well.

Start bit by bit. Trying to jog lots of miles right away is not good. A excellent course for starting to get into shape is the Couch to 5K plan. This is a regimen that should slowly but surely increase your running workouts until you're able to run a 5K marathon. Obviously, however, you need to do a lot more than simply running to get in shape. Weight training and cardiovascular training are essential too. If you don't have time for all of this, try to look for a swimming model of Couch to 5K-this way you'll work your whole body and build all of your systems safely and over time.



Find a support group. If you can find men and women to try and do the work with you you will have a far greater possibility of losing weight and getting in shape when you have a support group even if you find your weight gain embarrassing. You can work with one another to consume good food and get regular exercise--these are the people who can go to weight loss gatherings with you, exercise with you and more. For those who are uncomfortable doing this with people they know "in real life" they can find emotional support online. There a wide range of internet support groups for people who are attempting to lose weight that you can join.

The basic truth is that it is likely to take time to lose weight and get into shape. The sooner you start to change things for the better, the better off you could be. The quicker you start to make your changes, the easier it is going to be to slowly and steadily get into shape. Remember, in this case, slow and steady is really the way to go: your body and health will thank you for it come summer time.

About the Author:

If your main goal is to shed extra pounds faster, you can try supplements like Best Garcinia Gambogia Pills, which are endorsed by medicinal community as a result of excellent potency and safe nature.

4 Kettlebell Exercises You Can Do at Home

In this article, I'll cover a few kettlebell exercises that you can do in the comfort and privacy of your own home. They vary in difficulty level so be aware of what exercise you are doing.

Variety is the spice of life and that applies to your workouts too. Always aim to change your workouts and keep them lively. This article gives you a few kettlebell exercises but there are many more out there. You may use Google Search to find 'best kettlebell exercises' and go to YouTube and search for videos showing execution of these moves.

Now let's look at 4 kettlebell exercises that will leave you sweating and panting.

1. Two-handed kettlebell swing

Exercise Target Areas: Shoulders, back, legs, hips, glutes

Beginner Level

Instructions: This is the most popular of all the kettlebell moves and perfect for beginners.

Stand straight with feet slightly wider than your hip-distance. Hold the kettlebell handle with both hands, palms facing down wards. Have a slight bend to your knee but do not go all the way to a half-squat. In one smooth motion, drive your hips forward and swing the kettlebell up to chest level. Keep your arms straight. Then lower the kettlebell down between your legs. Aim for 12-15 reps.

You need to engage your core and gluteus muscles. The force of this movement comes from the hips and not the arms. Most kettlebell movements use the hips as the driving force.

2. Kettlebell figure-8

Exercise Target Areas: Arms, back, abs

Intermediate Level

Instructions: You need to start with your legs wider than your hit-width. Next assume a quarter squat position. Maintain a straight back and keep your chest up. Hold the kettlebell with your left hand and swing it around the outside of your left leg, then swing it back to the center and past the kettlebell to the right hand which swings it around your right leg and back to the center. Aim for 1 or 2 minutes.

3. Kettlebell Russian twist

Exercise Target Areas: Abs, obliques

Intermediate Level

Instructions: This exercise is much more effective than the conventional crunches because of the added kettlebell element.

Be seated on the floor with your legs bent and feet slat like you were about to do a crunch. Hold the kettlebell close to your chest and lean back by 45 degrees. Slowly rotate your torso from left to right while slowly swinging the kettle ball from left to right. Maintain proper form. Absolutely NO jerky movements. This exercise will leave your abs burning. Excellent training.

4. One-arm kettlebell snatch

Exercise Target Areas: Shoulders, chest, back

Advanced Level

Instructions: Start by holding the kettlebell between your feet with the knees bent. In 1 explosive motion, raise the kettlebell up while you're on your toes. The kettlebell must reach your chest level with your elbows tucked in. Next, raise the weight overhead and hold on to the handle tight. Bring the kettlebell back to starting position. This is 1 repetition. Aim for 8 to 10 reps.

These are just a few exercises to begin with. Give them a try and when you improve with time you may progress on to more varied and challenging techniques. The process of learning and discovering with kettlebells never ends.

Russell (Rusty) Hart is the founder of the Health, Fitness & Sport Club, an online network of websites devoted to the promotion of health, fitness and wellness. The sites encompass a wide variety of health and fitness activities including general health matters, pilates, yoga, crossfit, treadmill training, running, kettlebell, swimming, and more. Also covered are Emotional Freedom Techniques (EFT), Positive Thinking, the Law of Attraction and related topics. Those interested can visit the HF & S Club home site at http://www.healthfitnessandsport.com and, for a special offer, http://www.kettlebellsnatchx.com/kettlebell-advantage/

Making the Most of Your Gym Workouts

Increasing your muscle mass and developing your body to achieve its full potential is a wonderful idea. This, however, requires a lot of hard work and effort on your end. Aside from eating well-balanced meals and getting sufficient rest, spending hours in the gym is important before you can notice any improvements.

Here's how you can make the most of your time as you do your gym workouts:

1. Evaluate your present physical condition and set appropriate goals.

Before engaging in any workout routine, take the time to assess your current physical condition and determine what you can do to improve. Do you need to lose or gain weight? Which areas of your body do you think need the most attention? Are there any lifestyle changes you have to make?

Speaking with a gym trainer can get you off to a good start. Doing this will give you the chance to establish effective workout plans that will help you achieve your real objective.

2. Eat properly.

As mentioned earlier, maintaining nutritious diet plays a big role for anyone who wants to build a muscular physique. The food you eat should be loaded with carbohydrates and protein. This, of course, doesn't mean that you have to exclude other nutrients. Remember that your meals should be balanced.

3. Stay well-hydrated.

You will lose a lot of fluid each time you go for a workout. Always bring a bottle of water or your favorite energy drink. Other bodybuilders prefer protein shakes and that's something you can also try. Either way, the point here is to stay hydrated and to regain some of the energy you lost after completing an exhausting exercise session.

4. Switch routines whenever necessary.

Make changes to your workout routines from time to time. This is very important because there is always a tendency for individuals to feel too comfortable with their established routine if they do it too often. This defeats your main purpose so make sure that you try other exercises occasionally.

5. Take high quality supplements.

Last but not the least, proper intake of supplements is highly recommended. There are a lot of interesting products in the market but be careful when you make your purchases. High quality supplements are available only from trusted resources.

Ask your gym trainer or other fellow gym buffs for any suggestions. Better yet, consult with your physician to get advice regarding which supplements are best for you.

You may check out good supplements such as Jack3D Australia at Nutritionwarehouse website.

Article Source: http://EzineArticles.com/?expert=Brendon_I_Boid

Know Your Muscle Building Exercises - The Chest

Every bodybuilder and weight trainer will have his or her favorite exercises for each body part. That's how it should be - as you progress through the various stages of learning you'll understand what works best for you. It is useful, however, to take stock of your progress every so often and carry out an analysis of where you are and what changes, if any, are needed to move onwards and upwards.
Part of this analysis should include an assessment of the core exercises that make up your bodybuilding training program. In this article we'll look at the chest exercises that have proven their worth to serious bodybuilders for many years. Where appropriate a series of exercises suitable for achieving pre-exhaustion will be presented. All exercises should be performed to failure with one set of six to eight reps.

1. Dumbbell flyes - this exercise provides a useful means of isolating the pectorals and preserving the triceps for the subsequent exercise. The exercise should be performed as follows:
- Hold dumbbells directly overhead.
- Lower them to sides with elbows slightly bent, pulled back and to the side. Lower no further than level with the torso.
- Use the pectorals to pull the weights back up to the starting position.

2. Incline bench press - you can move straight on to this exercise if you have reached an appropriate level of experience. If you perform this exercise as the second part of a pre-exhaust routine you may have to use lighter weights than normally.

- Take a shoulder width grip.
- Lower the bar to the chest with the elbows pointed to the side.
- Return to the starting position.

Richard Mitchell is the creator of the bodybuildingadvisor.com [http://bodybuildingadvisor.com] website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice [http://www.bodybuildingadvisor.com/index.html] to learn more about the issues covered in this article.

Article Source: http://EzineArticles.com/?expert=Richard_Mitchell

Exercise The Right Way - The Lat Pulldown

Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuiders' training regimes. It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better. In this article we'll take a close look at the lat pulldown using a machine. MUSCLES TARGETED: latissimus dorsi, teres major, middle trapezius, rhomboids PREPARATION Grasp the lat pulldown bar with a closed, pronated grip.
Grip sHould be slightly wider than shoulder width. STARTING POSITION Sit down on the seat facing the machine.
Position the thighs under the pads making sure the feet are flat on the floor.
Lean slightly backward.
Extend the elbows fully.
This is the starting position for all repetitions. DOWNWARD MOVEMENT Pull the bar down towards the chest.
Touch the bar to the chest in one smooth movement. UPWARD MOVEMENT Let the elbows slowly extend back to the beginning position.
Keep the torso in the same position.
Repeat or finish set.

Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Exercises [http://www.bodybuildingadvisor.com/bodybuilding-exercises-articles.html] to learn more about the issues covered in this article.

Article Source: http://EzineArticles.com/?expert=Richard_Mitchell

Women Would Reveal Many Inspirations To Discover How To Get Rid Of Cellulite On Butt Sections

By Catrice Chadbourn

The best thing to do when trying to lose those ugly lumps is to maintain the condition of your skin. This usually happens because people are not active enough and this is the end result. The method of doing a lot of exercise is one way to get rid of these unsightly bulges. Many people these days ponder on how to get rid of cellulite on butt.

Well now there the new method of acoustic shockwaves. This kind of treatment is also made use of in presently in modern day medicine for the successful treatment of articulated and muscle diseases and also well as spurs. The idea here is to change the frequency and make it stronger. This works well on those areas where you have too much fat.

For the treatment to have the desired effect, you should undergo six to twelve sessions, and in-between sessions there should be no more delays than one week. The final result will come within two to three months after treatment. One should be drinking a lot of liquids during this time.

Another method is, a kind of freezing the fat cells. This actually freezes fat cells, which the body then naturally flushes out of the body. You will not only get rid of fat inconsistencies, but also at least one quarter of the treated fat. In a way, therefore, this procedure replaces the traditional liposuction.

The entire treatment takes place lying down and takes about an hour. From the beginning of the freezing you may have discomfort while the nurse sucks out so-called adipose tissue, but otherwise the procedure is completely painless. But the important thing is to choose your clinic or studio that has the original patented device. The result is visible immediately after the first treatment. Of course it depends on the state of your body and skin. Whether you need treatment again for some time, mainly depends on your lifestyle.

Endermology is a special science branch that does specialize in cells and their stimulation. In this form it is called Lipomassage and helps exactly where exercise or diet is not enough, therefore, removes hardened fat from all the problematic areas. This is one of the ways to rid your body of fat inconsistencies. Lipomassage is a special device called a LPG Cellu M6. This massage activates fat cells and subcutaneous tissue deep in the skin and at the same time starts the breakdown of fat.

Doing this two to three times every week for up to ten weeks will have a good effect and you will start to see results soon. After this, you will want to maintain this shape and perhaps have a few more of these sessions done at regular intervals. The fat is reduced by means of the lymphatic system. It is therefore vital to drink a lot of water.

When it comes to lymphatic drainage, this is the process whereby the body is released of the fat but is absolutely non-invasive. In this process the metabolism and lymphatic systems are stimulated and therefore release the fat. The blood flow is increased and this is very beneficial for this kind of release of fat. This is one way how to get rid of cellulite on butt.

About the Author:

Should you be asking yourself how to get rid of cellulite on butt and legs http://howtogetridofcelluliteonbutt.org/ here today. You can check out the information source at http://howtogetridofcelluliteonbutt.org/ right now.

Secrets On How To Maximize Personal Training Session

By Susan Dawson

To have the shape and to attain weight loss, most of the people are doing diet and exercise. Most of these people are just doing it without any professional guidance in order to save money from spending too much on the expensive gyms and food for diet. Self diet and exercise may save your money but not your life. It is better to undergo personal training Seattle for you to be guided on what are you ought to do.

Seeing your instructor days before the start of the session must be done in order to maximize the time. This will be the time that you will discuss to him about everything you need related to your health. Both of you must also discuss the goals and expectations of it. Talking such matters during the session itself is time consuming and every minute counts for you are paying him.

Intimidation is also a problem especially to the new clients. During the meeting use the opportunity to exercise your intimidation abolition so that in the first session you will be more comfortable to him. A good professional relationship is ideal but any physical desire must not be tolerated for you to stay focused for your goal.

You are not the only client that your trainer is dealing with he still have other clients waiting after your time so be punctual. And if you are paying for an hour and you are late of thirty minutes, then you still have the remaining thirty to finish the session. Extension is not part of the deal, if you wish to extend you will pay him for extra.

Warming up before the official start is a wise usage of time. You trainer are to give different techniques and style of working out to attain the body that you want. Letting him sit for fifteen minutes just to watch you running the tread mill is such a waste of your time. It is best to start immediately right after he arrives with warm up done already.

Communication is the best way to maintain a good relationship. You have to inform your him if you have special needs so that he can come up with another routine that is best for you. Or inform him that you cannot have the training days before the day so that he can adjust his schedule.

Whatever you are planning to follow must be authorized by your instructor and you have to know your grounds. Remember your trainer is not just your gym buddy or home pal, he is a professional one and therefore whatever related to what you are doing must be shared to him. If you will not share to him you are disrespecting his grounds and might cause you to loose a good trainer.

You ought to have fun for you are not doing the wrong thing. Exercise might be painful but always bare in your mind that the pain you are feeling will have a better result someday. Be inspired and keep your focus on your goal.

An effective personal training Seattle were made up by a healthy habit and proper food intake. Abusing your body will make your case worst instead of better. Do not dare to forget that discipline is a path to success.

About the Author:

Read more about Secrets On How To Maximize Personal Training Session visiting our website.

Common Signs Of Infertility Revealed

By Emmanuel Palmer

If you are reading this article, you most likely want to start your own family but are encountering some problems getting pregnant. Before you get all worked up over whatever thing might be going wrong with you, it will do you well to look over some details that contribute to the success of your mission to have a baby.

Are you on top of your ovulation schedule? Sometimes, your fertility problems can be solved simply by having intercourse at the most optimum time of the month. Fertility calculators are highly effective in aiding you through this. If your baby making attempts still has no success after a year of unprotected sex; then you may have to consider internal problems that may have affected your ability to conceive.

What are some signs of infertility? As we know, infertility is the inability to successfully conceive children. Sometimes the reasons have to do with adjusting one's lifestyle-- like keeping away from caffeine, alcohol and nicotine. Many times, the reason may be medical in nature. One of the most common symptoms you should watch out for is amenorrhea.

Amenorrhea is when the menstrual cycle of the woman ceases. Every woman should have menstruation; save if she is yet to experience puberty, is currently pregnant, or is already in menopause. If you are neither of these and you have no menstruation, visit your doctor immediately. Be aware though that it will take several cycles before menstruation returns to its normal pattern if you have just been taken off birth control pills.

Amenorrhea is caused by several factors. Sometimes hormones needed for ovulation are not produced, or there is a breakdown in the regular functions of the body's reproductive system. Other times, the pituitary gland (the gland that controls growth and sex hormones) and the nervous system act up, thus contributing to the failure of conception.

Weight is also among the common signs of infertility for both men and women. Being too fat can be a symptom of some hormonal imbalance that makes it difficult for some people to conceive. A lack of body fat on the other hand will compel the body to conserve energy by ceasing to have menstruation; or for men, produce satisfactory sperm count and quality.

Men sometimes contribute to infertility because of certain anatomical deformities that they might have. Undescended testicles preclude production of viable sperm that is needed for conception. Men should not wear too tight bottoms or have their scrotum exposed to very high temperature. For men, their infertility is not immediately obvious and will need to be verified by sperm analysis. A good indication that there is something wrong is the manifestation for any sexual dysfunction he might have.

If you have problems getting pregnant, it is always advisable to seek expert opinion before taking any form of medication or treatment. Unfortunately for many, infertility is an irreversible condition they need to live with. Take a thorough check-up and ask your doctor about alternative options and the best course of action to take.

About the Author:

No matter how hard they try, there are some couples who experience problems getting pregnant. Learn more about the causes and signs of infertility that will help you overcome this problem when you go to this website today.

Leg Routine - Only Dumbbells

A leg routine at home with limited weights can be tough. I have been asked about getting a good workout with just dumbbells available. I recommend still doing the basic exercises you would do at the gym like squats, lunges and dead lifts but with slight differences to use dumbbells instead of a barbell.

As with most exercises when trying to develop definition, do 3 - 4 sets of 8 - 12 reps each. The only difference will be for dead lifts and hamstring curls where you will do 10 - 12 reps.

Leg Routine Part 1 - Squats

There are three forms that work well. Regular dumbbell squats are done with the weights held one in each hand beside you as you go down to at least a 90 degree angle in your legs. Goblet squats are much the same except the position of the weight. Hold a dumbbell in front of your upper chest with both hands when doing the squat. This is very much like a front squat. The Bulgarian split squat is a one-legged squat done with your back leg on a bench as you squat with the front leg only. Check the link for a complete description and picture.

Leg Routine Part 2 - Lunges

There are four versions. Regular lunges are described in a previous article. Reverse lunges are done by moving in the opposite direction. Stand holding a dumbbell in each hand by your sides, palms facing you. Place one foot back and lower your body until both knees form a 90 degree angle. Pause and push yourself upright.

Stationary Lunges are done in the same way as reverse lunges except your feet do not move from their positions. Keep one foot in front and one behind you and lower yourself as before. Do all reps for one leg before switching positions.

Side Lunges follow the same procedure as a regular lunge but the foot placement when stepping will be sideways.

Leg Routine Part 3 - Dead Lift

With using dumbbells, I would recommend stiff legged dead lifts. Hold a dumbbell in each hand instead of a barbell across your shoulders and perform a regular dead lift with your legs kept straight throughout the movement.

Leg Routine Part 4 - Calf Raise

You can do a basic calf raise while holding dumbbells and standing on the edge of a stairs or a 2 x 4. Do them with both legs at once or one leg at a time. The other variation is to do them while sitting and place a dumbbell on your knee when lifting.

How to use all of these? Perform TWO squats, one lunge, one dead lift, and one calf raise exercise. Add to these the following two leg routine exercises:

1. Step-up: Holding a dumbbell in each hand, step up onto a low bench or stairs using the same leg for all 8 - 12 reps before switching legs.

2. Dumbbell Hamstring Curl: Lie face down on a bench or other raised flat surface with a dumbbell held between your feet. Raise the weight to your butt and slowly lower to the start.

As a whole, you have variations in the exercises to choose from and a good mix of angles and styles to develop good muscle development.

My name is Jacques Delorme and I run a youth nutrition blog at http://visportsnutrition.ca where you can get all sorts of information on nutrition, exercise and motivation for youth athletes. Visit my site and feel free to leave comments and questions if you need more information.

Article Source: http://EzineArticles.com/?expert=Jacques_Delorme

How To Gain Weight Fast With Milk

GOMAD stands for "gallon of milk a day" and it's one of the best ways a skinny guy can bulk up and get stronger. The strategy is also exactly what the name suggests:

You drink a gallon of milk a day.

How long you do this for depends on:

• Your current weight.
• The weight you want to achieve.
• How much fat gain you're willing to put up with.

But people mostly drink the milk each day for a month to begin with. You can repeat the process again and again over the course of the rest of your life - it doesn't become any less effective - although you might not need to do it more than once. You'll gain 15-30 pounds during that month and, for a lot of people, that's all they need to gain before they stop looking skinny (and before they stop feeling week).

Here's a few things to know about GOMAD though:

1. You need to drink full-fat milk. This is the milk with all the calories, protein, and good fats that we need coming into our body. Don't use any other option like low-fast milk or almond milk. Use the real thing.
2. Don't forget to train. It's pointless to gain weight if you're not actively working your muscles. Start a program like Starting Strength before drinking the milk and do lots of squats. If you don't do this, you're only going to get fat.
3. Brace yourself. There are side-effects. You'll gain some fat, fart a lot, possibly get constipated, and your skin could break-out in acne. But remember, it's only for a month and it will help you gain weight and build muscle. If that's your goal, then just accepted the temporary draw-backs and continue on.
4. Continue to eat real food. Milk is not a replacement for your regular meals. It's in addition to your usual food. Make sure you're having three, solid meals a day to maximise weight gain and remain healthy.
5. Drinking a lot of milk can be difficult. For the first few days, drink half a gallon, then ramp your way up. You don't have to start at the top. Just work your way toward the gallon.

As of writing this, I've been doing GOMAD for three weeks and it's been one of the better decisions I've made in recent memory. I've gained weight, become stronger, and will surely go through the same process again in the future.

In the mean time, check out my GOMAD results for a better look of what milk can do for you. I know for sure that, the next time a friend asks, "How do I gain weight and build muscle?" I'll say, "Drink a whole lot of milk every day for a month."

It works.

Article Source: http://EzineArticles.com/?expert=Dave_Irons

Six Muscle Building Secrets From The Worlds Best Bodybuilders!

Hello My Friend,

In my earliest days of being an aspiring bodybuilder, I trained too often and too hard. Believe you me; I trained harder than most top bodybuilding stars. I'm not saying this to brag about myself; in fact it's quite the opposite. I'm saying this to point out how ignorant I was when it came to applying real life training methods that actually build muscle and not just tear it down. The difference between having a muscular, well-developed physique or looking like a guy that "works out once in a while" is in your applied training knowledge. At first I reasoned that going to the gym 5 or 6 times a week was a sure path to building an outstanding physique. After a few fruitless years of weight training at the university of futile methods, I discovered 6 powerful muscle-building secrets from the WORLD'S BEST BODYBUILDERS. Once I applied this scientifically sound training knowledge to my bodybuilding lifestyle, in 12 month's time I built more muscle size and strength than in the previous 3 years. Check and see how many of these 6 secrets you're applying to your bodybuilding lifestyle!

SECRET #1

Stimulate The Muscle Don't Annihilate It!

This has to be the granddaddy secret of them all. If I had just a dime for every person who gave up weight training because of over-training, I would quite possibly be the richest man in the world. I learned this secret from Mr. Olympia Ronnie Coleman. Here was one of the best bodybuilders that ever lived, and I was doing more sets and reps in my weight training than he was. Ronnie Coleman believes that you should strive to "Stimulate the muscle, don't annihilate it". Once a muscle has been thoroughly stimulated, more sets and reps will just retard growth.

Great bodybuilders like Ronnie Coleman limit the number of sets and reps per workout, this make's it easier to target your specified muscle and enhance its overall potential. Too many bodybuilders are guilty of "over-training." Most weight lifters just go into the gym and do countless exercises per muscle group and never give a thought to what-or-why they train the way they do. It's that type of approach to training that leads to insignificant gains in muscle mass and overall fitness. To stimulate muscle growth pick 1 or 2 basic exercises per muscle group and perform 4 to 6 all out hard work sets for each exercise. Rep range should be between 6 to 20 reps with all the weight you can safely handle.

SECRET# 2

Heavy Basic Exercises Build Big Muscles!

Countless sets of concentrated dumbbell curls, preacher curls, cable curls and incline dumbbell curls will not produce half the results that a 6 set weight pyramid of all-out 6 to 20 reps Olympic barbell standing curls will. My training partner and I were guilty of this crime. The same can be said for the Squat. All out barbell back squats for 6 to 20 reps will produce more muscular size and strength than 50 sets of leg extensions, leg curls, and even leg presses. I learned this important secret from Lee Priest; a man whose training methods of using heavy squats will has put slabs of muscle on the most hopelessly skinny guys you have ever seen. The muscular bodybuilder Jay Cutler is also a big advocate of big weights with basic exercises. The biggest, strongest, and best-built champions of both past and present always incorporate the squat, dead lift, bench press, shoulder press and bent over rows into their training. You cannot build mighty muscles lifting mini-mouse weights. End of story!

SECRET #3

Eat Like A Bodybuilder To Look Like A Bodybuilder!

This sounds simple and actually is simple, yet most trainees screw it up! A champion bodybuilder like Ronnie Coleman has a daily diet that consists of.

1. Protein: The most important element to the bodybuilder. Protein is for growth, maintenance and repair of muscle tissue. One to one and a half grams of protein per pound of bodyweight is recommended. The highest-quality proteins are from animal sources-eggs, fish, poultry, and meat and dairy products.

2. Carbohydrates: Raise the blood sugar level and supply the muscles with energy. Best sources of carbohydrates are yams, oatmeal, stone ground whole wheat bread and cereals. You should also consume several servings of vegetables every day.

3. Fats: Essential to a good diet as they heat the body and lubricate body parts. They also provide a necessary base for carrying vitamins A, D and E. You can get ample amounts of good fats through your daily diet of fish, eggs, and if needed a tablespoon of olive oil.

If you're trying to build new muscle and keep your body fat at 10 percent or less, you'll wind up looking like a well-defined scarecrow. As Gunter Schlierkamp says, "Eat big and grow big!"

SECRET #4

7 To 9 Hours Sleep At Night!

You cannot and will not grow bigger and stronger if you ignore this rule. 7 to 9 hours of sleep is required for the total recuperation and growth of the entire body. Muscular bodybuilders like Chris Comier and Markus Rhul are big believers in proper rest. Rest time is when the combination of proper training and eating come together and morph into making bigger, stronger muscles. When you're at the gym heaving the weights around, you're actually tearing down the muscle tissue not building it up. When you're eating the proper amounts of protein, carbohydrates, fats, and water, you're feeding the muscles for growth. But when you're sleeping the actual growth is taking place. The body is at rest and can do what it's meant to do at sleep time, GROW. Power naps throughout the day (15 to 45 minutes of sleep) are also a great way to build up extra energy and give the muscles time to repair and grow. Just remember this, cut your sleep short and you're cutting your progress short! You have to decide what you want most, late nights out partying with friends or a bodybuilder's physique that turns heads wherever you go!

SECRET #5

Have A Master Plan

Secret #5 could arguably be the #1 ingredient needed to be successful. I learned this secret from the all time #1 bodybuilder Arnold Schwarzenegger and have never forgotten it. What are our goals and why are we training? Without a master plan you'll be like a ship at sea without a definite destination (what you want to accomplish) and without a rudder (how you're going to steer yourself to it). Here is what a master plan consists of.

1. End Goal: What do you want to be or accomplish? Do you want to win a state or national bodybuilding championship? If so then that is your end goal.

2. Goal Map: This is where you plan out the ways and means of accomplishing your goal and how long it will take you to achieve it. How will you cycle your training? How will you cycle your diet? What supplements will you take? What will you have to give up in order to realize your dream? You then proceed to answer these questions and write them down on paper. By writing them down on paper you bring them to life and check over them every day to make sure you're keeping on track with your master plan.

3. Take Action: Now this is really the hardest part- taking action and sticking to your plan. You must stay the course until you reach your desired outcome. Neither Arnold nor any other champion bodybuilder would have been successful if they abandoned their master plan after their first setback or failure.

SECRET #6

A Winner Never Quits And A Quitter Never Wins!

Remember this very simple phrase and make it a part of your life. When Gunter Schlierkamp defeated Ronnie Coleman some people said he just got lucky. A lucky break or successful event in life is nothing more than being physically and mentally prepared to take advantage of an opportunity when it comes your way. Think and act like a champion and you'll be one!

Power Health Always,

Dan Przyojski

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Building Lean Muscle Needs Exercise, Discipline, Persistence and the Right Diet

Muscle size is increased when you have the right proportions of human growth hormone in the body. It is possible to take supplements to increase HGH, but it always better to depend on the naturally produced hormone that can come from eating the right food. The diet intake must be high enough for the body to want to begin building lean muscle instead of using energy from fat, during any exercise regime. The diet must contain a lot of proteins and fewer fats and carbs. Any need for carbs must come from fruits and vegetables, as they are not easily digestible.

Exercise is very important if you are building lean muscle. The exercise must be intense as this helps the body to produce more hormones and testosterone, both of which are very important to gaining muscle. Workouts must be intense and short, as long and slow workouts may not have the desired effect. Exercises must not concentrate on any particular muscle group, and focusing on the lower body and upper bodies alternatively can be a good tactic for building lean muscle mass.

When you lose fat and gain muscle at the same time, you are well on the way to building a physique that is lean and muscular. It is not easy for the body in all its complexity to build muscle while losing fat. This balance can be achieved and will lead to results that are very pleasing. A workout regime to increase lean muscle mass must constantly increase the workload, while ensuring that it never becomes injurious. This constant increase helps the muscle to adapt and this helps the muscle to grow bigger. Every person has his or her own body structure and any workout regime must be tailored to fit the physique. This also needs to be constantly monitored and changed, to ensure that the process of adaption is constant. You need to be persistent with any exercise routine, so that the effects are never lost through long periods of inactivity, unless they are forced due to injury or illness. This may mean that you may have to start all over again, but when you to do look into the mirror and see your lean and muscular body, you will know that it has been more than worth it.

Constantly changing your exercise routines and rest times do help to develop better muscles. Cardio is a must if you need to have a physique that exhibits lean and rippled muscles. Running before and after workouts can also help the body to cool down after intense exercise, though care needs to be taken to not put too much on pressure on the knees, as any damage there can affect working out. Aerobic exercises are an important part of building lean muscle. There are a number of dietary choices that can help to build lean muscle. They are beef, brown rice, beet, cottage cheese, oranges, eggs and cantaloupe. Supplements can help to build muscle but this is better taken after the right advice.

As a widely renowned, highly successful Nutrition and Fitness Expert - Gary Pettit now diligently helps people from all walks of life to achieve their greatest aspirations! To find out more => http://www.HealthyCookingForFitness.com

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The Easy Guide On How To Build Muscle

By Emmanuel Palmer

How does having a rock-hard, muscular body sound? Pretty good, right? Some of you think it's impossible but it's not. That's right, you too can have a great physique and the first step to that is to believe in yourself. The next is getting off your behind and start doing something about it.

If you want to know how to build muscle fast, this article will help you get answers. Before anything though you need to do one thing, enroll yourself in a local gym and start as soon as possible. You are investing in your body and the returns will be well worth your money.

Now what you need is a weight training program specific to your body type and needs. This is usually provided for by a personal trainer. If there is none available, you can ask a friend who knows a lot about physical fitness for some pointers. Verify his advice with experts? input you can read about on several reliable fitness sites.

The program will now serve as your guide as you reacquaint yourself to your muscles amidst the exercise machines and equipments. Men will usually see improvement in their physiques faster than the women but either way, don't expect your dream body to emerge after one week of weight training. Be patient, a month of calculated and consistent training will get you to your goal.

As you carry out the exercises assigned to you, ensure that you execute them in the right form. Many times, people make the unfortunate error of hurrying through the last few reps even in the wrong form because they want to get the set done. Don't do this; it may lead to injuries with serious consequences later on. More than that, the target muscles are not properly utilized rendering that particular training weaker than it could have been.

Do not underestimate the importance of stretching well before starting training and in between sets. You will be subjecting your body to some physically taxing drills and stretching will ease the soreness you will feel the next day. Moreover, you will perform the given exercises better. Change the program every 4 to 6 weeks to continuously create new demands on your body?s ability to handle strain and stress caused by training.

Watch your intake of food. Keep away from too much junk food and processed sweets. Include a lot of protein and complex carbohydrates in your diet. Read and research on some of the most recommended muscle building supplements in the market. If you take these, monitor the amount and dosage required. This will help quicken muscle growth and fill in essential nutrients your body needs.

How to build muscle is a common topic that needs individuals of uncommon passion, persistence and tenacity to see through. Make a choice to follow through no matter what and remember your motivation to keep you running when your legs are telling you to quit. It will not fail you. Do this and soon you will get a body that will stand out even in the busiest of corners.

About the Author:

Emmanuel Palmer shares his expertise on how to build bigger muscle. Get your free Weight Lifting Workout right now.

A Guide To A Strong Chest: Building Muscle Mass

By Emmanuel Palmer

Ask most little boys and they'll tell you they want to look like their superhero one day - were you one of them? Building muscle mass is what you need to realizing this boyhood dream. It matters little that you've always been kind of thin; with discipline and perseverance, you too can build chest muscles like that of champions.

What do you need to do? First of all you have to increase the calories in your diet starting yesterday. Your daily calorie allowance should be around 3,000 to 6,000 calories derived from healthy sources like chicken and fish. Your goal is to gain a lot of weight so you can then convert this to the big, bulging muscles you want to have. Indulge in sweets and junk food once in a while but generally stay within the neighborhood of lean meat and carbohydrates.

If you are on your way in building muscle mass, keep in mind that the ratio for your nutritional plan should be 50% carbohydrates, 30% protein and 20% fat. Here's another useful bit of information: A gram of fat equals to nine calories while a gram of protein and carbohydrates both equal to around four calories.

Once you've got your food plan checked, it's time to devote our time to the equally important task of putting together your best workout strategy. Before starting, you will need to warm up and stretch well first. Also, observe how wide and strong swimmers? chests are. You would do well in incorporating swimming into your program.

A beginner's program will look something like this: 3 sets of 12 reps bench press using 40 pounds (add or subtract according to your more detailed specifications); 3 sets of 12 reps dumbbell flyes using 10 pounds; and 3 sets of 12 reps dumbbell pullovers using 20 pounds. After few weeks, you can include 3 sets of 12 reps incline bench press using 30 pounds; and another 3 sets of 12 reps decline bench press. Monitor your progress; you should be increasing weight loads gradually while lowering the reps.

Keep your body challenged to perform its best by altering your workout program every few weeks. Train your chest muscles using different angles (flat, incline, decline) to give it a better burn. Dumbbell flyes isolate the pecs effectively so always have a variation of this in your routine.

Observe that you do not risk under training your other body parts even if your main objective is to build chest muscles. You don't want to be the man with a barrel chest walking around in chopsticks legs right? Set aside two to three days training the other muscle groups.

That's about it; focus on building muscle mass, have a balanced diet and do the right exercises in the correct form. It won't be long before you get that strong and muscular chest you've been working hard for. There's one last thing you will need to do, enjoy! Physical training really is one of the most gratifying experiences you can have - not only will you get a great physique; you will also gain a healthy and fulfilling life anybody would be lucky to have.

About the Author:

Emmanuel Palmer is an expert on what to do to build muscle fast. Get your best body now by clicking here for your free Weight Training Exercises today.

10 Easy Nutrition Tips For Weight Loss

Nutrition experts and professional dieticians have their own favorite weight loss tips. Here is a compilation of ten easy nutrition tips for weight loss from nutrition experts and dieticians.

1. Eat Often!

Although this might sound counterintuitive, eating more often will help you lose weight. In fact, never go without food for more that 3 to 4 hours. Eat small quantities more frequently to keep hunger down. Eat small portions of protein- and fiber-rich foods throughout the day. Or else, eat a protein-rich snack or fruits between meals so that it reduces your food intake during mealtime.

2. Eat Whole Foods More

Whole foods take longer to digest and therefore make you feel full for a longer period of time. Reduce your intake of processed foods which often leave you feeling hungry again.

3. Never Ever Give Up Your Favorite Foods

Enjoy the foods that you love, but have smaller portions of them. When you learn to limit your intake, you can eat whatever you like and still stay thin. In one sense, you can eat your cake and have it too!

4. No Late-Night Eating Please

Your body needs time to digest your supper before you go to bed. Eating late at night does not allow the body enough time to do its work. The closer you are to bedtime, the lighter you need to eat. Having a heavy meal and then heading straight to bed could mean disaster for your weight loss initiatives.

5. Check Your Weight Often

You would stay on track if you had a good idea of how much you weighed. Take weight measurements periodically and make modifications to your intake accordingly.

6. Fill It With Fruits

If a smaller portion of desert looks pathetically small, add more fruits to it to build up volume. You can have half a cup of ice cream with a full cup of fruits, instead of filling the whole quantity with ice cream alone. This will help you cut more than 200 - 300 calories.

7. Exercise for The Right Reasons

Do not exercise to make you feel hungry, so that you can eat more. Most people will eat back all the calories that they burn in the gym. Eat a small protein-carb snack before or after your workout so that you don't overeat during mealtime. Also keep yourself hydrated adequately.

8. Rest Well

When you sleep well through the night, the urge to overeat is diminished. Sleep for at least 8 hours a day. That would also leave you with less hours for eating over a 24 hour period.

9. Shrink Your Portion

Switch to nine-inch plates so that you eat smaller portions during every meal. Use smaller cups too whenever possible. Shrinking your portion size is key to lowering your food intake, and losing weight.

10. Be Realistic

Remember that 3500 calories amount to just one pound of fat. You need to cut down so many calories to lose that one pound. So, aim at losing one or two pounds a week, so that you stay consistent over a longer period of time.

If you can practice just a few of these tips consistently, you will be well on your way towards losing weight and keeping it off permanently.

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Venus Factor Weight Loss For Women

By Alexandra Fisher

The green coffee bean extract for weight loss is a new natural supplement that helps your body lose weight without the need for doing any exercise. You don't have to consciously change anything about your lifestyle and this supplement will help you lose weight. It's like a magic pill for weight loss.

Based on a scientific breakthrough, this program is developed especially for women who want to switch their metabolism to the fat burning mode and keep it like that for the rest of your life. This will enable them to enjoy eating any food they like and not gain any weight because of that.

John and Brad, the authors of the Venus Factor, managed to create a vibrant community around their program. Each new member is welcomed and catered for, therefore everybody has the chance to learn from the experience of older members or to share their thoughts, feelings and, why not, uncertainties about their progress in the program.

Start baking or grilling your meals, this way you can stay away from the fried foods. Things like chicken and fish can still taste great even though they are grilled or baked.

The Venus Factor is a 12 week program which tackles the leptin sensitivity issue women have while men don't. The diet plan is designed in such a way that it enables you to eat more as you progress through the program. The philosophy behind the program is "to win the week", which means you'll tackle the weight loss problem with baby steps until you get to the desired shape.

If you didn't know it, leptin is also called the "fat hormone", "obesity hormone" or "starvation hormone". Scientists discovered it in 1994. They also discovered that regardless of leptin your body produces, if your brain doesn't get the signal that there's enough of it in the body, it will trigger the hunger sensation, thus making you want to eat more. If people have this so-called leptin resistance, it is useless to give them leptin supplements, because they won't produce any changes to the brain. The brain will still continue to think your body starves, therefore will make you feel the hunger. Besides, leptin is digestible, therefore it won't enter the blood stream anyway. As insulin resistance is the real cause behind leptin resistance, it would be enough to decrease the insulin resistance in order to enjoy a healthy and steady weight loss.

The best part about the Venus Factor is that it is very discreet. The diet is done in such a way that it won't impose any restrictions on you while you are out dining with your friends or enjoying a party. Nobody will ever notice you are on a diet, so you can lose weight and let everybody wonder how you manage to do it. Your silhouette shaping will appear totally effortless.

There must not be extra preservatives or unnecessary ingredients. Some of the best brands of this diet supplements containing raw coffee extracts are available online therefore you must check those offers before you buy Green Coffee for weight loss

In closing, when purchasing supplements, make sure you look at the list of ingredients. When looking for a green coffee bean supplement, it should contain the chlorogenic acid extract listed as GCA.

All the extras are available only to women who join the basic program which is the Venus Factor. This is everything you need to be slim, so you'll never have to spend any more money on this kind of stuff.

About the Author:

The present article writer is very knowledgeable about venus factor review. Please have a look at their blog for more info.

A Redding Chiropractor Helps Alleviate Pain From Auto Accidents Safely

By Mark Marabut

If you have recently been involved in an auto accident that has left you with a feeling of pain or discomfort then it must be checked. A Redding chiropractor helps alleviate pain from auto accidents using safe methods that are natural. This will let you avoid the dangers associated with drugs and surgery.

The most common injury suffered by people after a car crash is whiplash. It is very common because even the slowest bump can result in whiplash. There are many symptoms of this type of injury but normally stiffness and pain in the neck are indicators. Other signs could be a tingling or numb feeling, painful shoulders or powerful headaches.

In the past, someone with this kind of injury would normally be given medication. While this may offer some instant relief, it does not help to remedy the problem. Once the prescription runs out the pain will still be there. Medication can only cover up the problem temporarily.

The chiropractic techniques that are used today have a different aim. These methods are used to find and then relieve the underlying problem safely and naturally. By finding the root of the problem the chances of a lasting recovery are much higher.

If an injury is seriously affecting your quality of life then surgery may be an option. While an operation could help these procedures are always dangerous and should be a last resort. Complications can arise after an operation and infections are easy to catch in hospitals. There will also be a long time off from work as you recover.

A Redding chiropractor helps alleviate pain from auto accidents safely. The sessions can be done in installments allowing you to keep working. The methods used are completely non invasive meaning they are safe and have no harmful side effects that come with powerful drugs. Chiropractors offer you the best chance of a long term solution.

About the Author:

Chiropractic care helps relieve foot, ankle, buttock and spine pain safely. Visit this link for more information about an experienced Redding chiropractor at http://www.reddingchiropracticplace.com now.

How Can I Get A Six-Pack? Finally Your Question Answered

Looking to get a six-pack? If so, you aren't alone. This is easily one of the top goals that many people have. While it is a goal that will take a higher amount of dedication and work, it's also one that you can obtain with the right approach.

Let's give you the need-to-know information about how you can get your very own six-pack.

Diet, Diet, Diet

Ever heard the saying, 'abs are made in the kitchen?', well nothing could be closer to the truth. If you really want to see optimal progress with your goals to get flat abs, you need to make sure that you are dieting correctly.

It's been said that over 70% of your progress on any health program is from your food intake

Eating the right combination of foods and making sure that your diet is as natural as possible is going to be one of the top ways to ensure that you get a lean middle.

If you eat refined carbohydrates, unhealthy fats, and are lacking protein, don't expect to be looking lean anytime soon.

Perform Core Focused Compound Movements

Next, you'll also want to be sure that you are performing core focused compound exercises. Compound exercises are those that are going to boost your metabolic rate the highest, so they'll offer the fastest rate of progression overall as far as fat burning goes. Plus, since they require you to lift heavier weight, the core muscles will be engaged as stabilization muscles every step of the way.

Making sure that you perform ones that do you have you in the standing position will help to best engage the abs, so you don't have to devote as much time to pure core work as well.

Be Focused On Your Lifestyle

Finally, make sure that you are focused on your lifestyle. There are little things such as your sleep habits, your stress level, and whether or not you're consuming alcohol that can have a significant influence on your ability to get a lean middle, so you need to make sure that you are keeping those in check. If you don't you are going to struggle to move forward regardless of what you're doing in the gym.

So there you have the top secrets to getting six-pack abs. Are you missing out on any of these? Implementing even small changes at first can have a major impact on sculpting and visualizing a nice set of abs.

Lisa Jill Rooney is the author of Everyone Has A 6 Pack ~ The Complete Guide to Revealing Your Abs. Lisa's program implements short, but highly effective interval training methods that will help you shed fat fast. By combining the program with the advanced carb cycling diet method- you will soon be sporting your very own 6-pack body! Purchase today at http://www.lisarooney.com Also available on all reader devices: Amazon.com, iBookstore, Barnes & Noble.

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Weight Loss and Dieting

One of the greatest health problems most urban citizens face these days is Obesity. The causes could be anything ranging from junk food & unhealthy lifestyles to improving standards of living and comfort seeking attitudes. Whatever the reason might be, the effects could be serious if the problem is ignored. Obesity has been acknowledged as the primary cause for some serious conditions like high blood pressure, diabetes, osteoarthritis and certain kinds of heart and respiratory diseases. Not only this, it doesn't have the best psycho-social effects either because "Stoutness" is often connoted with "Ugliness".

What can you do?
Well, a person could be overweight for a variety of reasons. The most common ones are genetics, metabolism, environment and eating habits. Depending on what the cause is, the treatment would be different. But there are certain principles that are applicable to all kinds of obese people. One such principle is the "Energy Balance Equation". So according to this equation, No. of calories taken in - No. of calories sent out = Calories (Weight) retained.

So if you can just remember this simple equation, you'll understand why you are losing or putting on weight. There are several ways in which you can follow this equation. Some of them are:

• Eat less (Don't overdo it or it could lead to further problems like weakness, dizziness etc.)
• Workout (If you can force yourself to follow some kind of an exercise regimen, you'd definitely be burning more calories than without it).
• A mix of the above two i.e. Eat more but exercise even more.
• Keep a calorie count by eating healthy food and avoiding junk.

What to do if nothing works?
There could be people with genetic build ups and metabolic make ups such that their bodies make and retain fat easily. These people are the ones that find it the hardest to stay slim as no matter how healthy or how little they eat, their body always seems to manage to add it to the pound count. For such people, the will power to stay motivated is the most important factor. If one technique is not working for you, try the next and so on until you find the one that suits your body type the most. It is time taking and difficult but persistence is the key. So like the saying goes - "If you want it really bad, you'll get it for sure".

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How To Drink Protein Shakes To Lose Weight and Build Muscle

Protein shakes can be nutritious and satisfying. You can drink protein shakes to lose weight and build muscle if used correctly. If not, they can become a high calorie junk food. Shakes can be used as part of your nutritional regimen if you work out or part of a weight loss regimen if you are trying to shed some pounds. Let's take a look at both uses.

The first thing you need to know is if want to lose weight is this should be used as a meal replacement. That means, it's an optional choice instead of eating food at the breakfast, lunch or dinner table. Our bodies can only process about 30 to 40 grams of protein every two and a half hours. So, it's important to not only be aware of the amount of protein in your shake but to also consider any additional protein contained in the food you add to your protein shake. If you add a raw egg, some walnuts, and almond milk, you are adding about 10 extra protein grams to your shake. If you eat more protein than your body can process, it will get stored as fat!

Second, if you are using this as a meal replacement you might want to blend some other ingredients to boost the nutrition, taste, and bulk. You can add yogurt, cottage cheese, fruit, oats, coconut, flax, chia, honey, almond butter, nuts and other sources of nutrition, but you have to be mindful of the calories. Try to keep the carbohydrate count between 20-30 grams. When choosing a liquid, look for unsweetened liquids. Some suggestions are rice milk, coconut water or milk, organic soymilk, almond milk, iced coffee, and water. It is very easy to add a little of this and a little of that and end up with a 400-500 plus calorie meal. If you are very active, this can be okay, if you are not, this can put you over your calorie count for the day. To lose one pound of fat per week, you must burn or reduce caloric intake by 500 calories per day!

Third, if you are drinking protein shakes to lose weight and gain muscle, watch out for the caffeine being added to protein powders being sold as part of weight management programs. The idea is that you will speed up the metabolism and burn more calories. Some people are not sensitive to caffeine and you may like this, but for others this can make you jittery. There are also protein powders that have appetite suppressants added to them, extra fiber, vitamins and supplements, and artificial sweeteners. Try to avoid artificial sweeteners and look for Stevia as an alternative. These added ingredients to your protein powder or low quality protein can cause intestinal distress in the form of bloating, gas, frequent elimination, and overall upset. For anyone with Crohn's disease or IBS, these additives can trigger an episode.

If using protein shakes to lose weight and build muscle, whey protein is considered to be the king of all protein. Un-denatured whey seems to be able to raise glutathione levels naturally. Glutathione is a powerful antioxidant and is key to boosting immunity and reducing oxidative stress caused by free radical damage. Research has shown that raised glutathione levels decrease muscle damage, reduce recovery time, increase strength and endurance and shift metabolism from fat production to muscle development. So, even if you aren't a body builder, adding whey to your nutritional program can be very beneficial. A good whey concentrate should have about 70-80% protein with most of the lactose removed. For serious body building, you may want to consider a whey isolate which is over 90% protein. The ideal time to drink your protein shake for muscle recovery is within 55 minutes of a workout.

If you don't want to use whey, there are plenty of alternatives like soy, pea, and hemp protein shakes to lose weight and build muscle. Not all protein powder is created equal. The quality of protein, processing, fillers, and additives can vary widely. If you don't want to become an expert in this area then find a reputable source, skim the label, and don't buy the bargain brand. This is one of those times where you get what you pay for. The processing and sources for high quality protein powder cost more money. I can't emphasize enough to go by how you feel. Protein powder should not cause such bad gas that no one wants to be in the same room with you. If this happens, change brands or try a different type!

One last word, if you are serious about drinking protein shakes to lose weight and gain muscle, you will probably consume it on a daily basis. Purchasing a NutriBullet or something similar can be a great investment of convenience. They are small, powerful, have single serve to-go cups, and fit on the countertop. Protein shakes can be fun to make, nutritious and delicious. My favorite protein shake is vanilla protein with almond milk, 3-4 frozen strawberries, half a banana, a dash of cinnamon, a dash of vanilla or almond extract, 1T of ground flax and a few ice cubes. In the afternoon, as a snack, blend vanilla protein powder with cold coffee or chai tea, 1T honey, some almond milk, and a couple of ice cubes. Yum!

Hi, I'm Anu Fergoda and helping people feel better is my passion. Although I am not an expert in nutrition, diet or exercise, after gaining 26 pounds in one year, being chronically fatigued, and prematurely aging, I decided to take my health and well being into my own hands. After 8 years of wading through mountains of expert articles and opinions, and trial and error, I discovered simple and convenient solutions that worked for me, my family and our busy life. Click here to get your free report on Reviving Your Health Naturally

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Fish Oil Supplements - How To Select The Optimal One

Many people ask me for advice on how to locate the best fish oil supplements on the market. After all, there are literally thousands of choices in shops and online. Having taken nutritional supplements for almost 12 years now, I have spent a lot of time researching what makes a premier Omega 3 fish supplement. Here are the principal factors people should consider in picking the best omega 3 fish supplement.

Quality is the most important factor in my opinion. If you're taking something in your body that impacts your health, do not attempt to cut corners by just seeking out the least expensive brand or "best deal". Purchase the best oil from fish your budget will allow.

The oils in the product you select should be sourced from cold water, ocean fish only and not from farm-raised. The latter kind of fish are often higher in impurities. Also, it is best to buy fish supplements and vitamins that are made from smaller, oil-rich fish such as mackerel, sardines, and anchovies. Bigger fish usually have larger quantities of pollutants and impurities because they are higher on the food chain.

Next is to buy a fish oil vitamin that has a high concentration of omega 3 fatty acids. This means that it has a combination of EPA and DHA omega fats in a quantity of at least 1400 milligrams per serving. More diluted fish oil formulations (this usually means low price) don't have enough health benefits to make them worth buying.

Omega 3 fish supplements in the triglyceride form are much more preferable to ones in the ordinary ester ethyl form. Without getting into the detailed science, the triglyceride form is a more natural one for fat cells that your body can more easily assimilate. Research has shown that triglyceride form fish oil supplements are over 50% more bioavailable to your cells than the ester ethyl form. Nonetheless, the triglyceride form is the more expensive of the two since it requires a more complex manufacturing process.

Try to buy an omega 3 fish oil vitamin that is either lemon flavor-infused or has enteric coating to help get rid of the fishy aftertaste that quite a few people complain about. Less expensive fish oils especially, are known to have more of a taste problem than highly purified ones.

And speaking of being purified, always buy a fish oil supplement that has been molecularly distilled to remove most or all of the heavy metals and contaminants common in ocean waters. You also want to ensure the manufacturer you buy it from makes their product to FDA, pharmaceutical grade standards and uses 3rd party testing to ensure high quality.

Finding an excellent fish supplement is worth the time and money spent. Because the human body can't produce omega 3 fatty acids, it's extremely important for optimal wellness to make sure your diet has plenty of them each day.

Mr. McIntosh writes about health and nutrition from Deerfield Beach, Florida. Click here for more information on fish oil supplements.

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Choices For Even More Nutritious And Healthy Diets

By Jim Bow

Healthy nutrition can help you feel wonderful, but it can likewise assist avoid and manage lots of illness. Great nutrition does not happen instantly. It is the outcome of making wise food choices every day. If you require some fresh concepts of the best ways to keep your nutrition high, have a look at the pointers below.

Limitation your consumption of red meat to as soon as a week or less. A terrific treat, red meat is not as healthy for you as various other kinds of protein. Try changing some of your meals with fish, beans, and grains as the major elements. Red meat has its place however nutritionally you can do better.

You shouldn't make use of meat as your sole source of your everyday protein requirements. There are a variety of non-meat protein sources that you can consist of in your diet. Some other foods with protein are vegetables, nuts, soy, and seafood. Most of these options can act as a primary meal or as additives for some other food. You can keep your diet intriguing using a range of various protein sources.

Vitamin C is an important part of a healthy diet plan. It is an effective anti-oxidant. It also helps types the collagen which is needed for healthy capillary and gums, wound recovery, and development of teeth and bones. Vitamin C has been discovered to lower the risk of cancer cells, cataracts, heart problem and other diseases.

While people have slower metabolisms, you can really speed yours up nearly to the speed of a dog's, merely by eating pure sugar, which the body transforms to energy nearly immediately. Pure sugar is a high energy carbohydrate. Cells turn the sugar into energy, however harm the cells in the process. Cells take time to expand back and they do not expand back indefinitely! So if you wish to live a longer life, consume lots of fruits and veggies and avoid the pure sugar!

Make sure that you are getting adequate Vitamin C in your daily diet plan. Vitamin C is important in enhancing your immune system so that your body can fight versus infections successfully. It has advantages in the avoidance of heart disease and the recovery of tissue injuries such as burns. Vitamin C advertises the making of collagen, which is essential in skin repair.

Raw veggies are a few of the best foods to include in a healthy nourishment plan. It is inadequate to eat veggies in any form. Cooking veggies, leaches essential nutrients and vitamins out of them. Numerous recipes for vegetables ask for the addition of unhealthy, fattening taste enhancers. It is better without a doubt, to develop a taste for vegetables in their natural, unchanged form.

Eat your food slowly. People consume much too quickly nowadays due to their rushed way of living. Slow down and take your time when you are eating instead of racing through your meal. Be purposeful and relish the food. This permits you to enjoy your food more, and it can also cause you to feel fuller quicker. You are more likely to stop consuming when complete, instead of overdoing it.

The process of being a healthy person starts with having proper nutrition. Although, like specified in the beginning of this short article, pieces of a healthy diet plan are commonly over looked. Now that you have read this short article and obtained valuable details about proper nourishment, it is time to make sure you are being healthy.

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