Meat: Is It Bad For You?

Red meat has been in media headlines recently, linked with increasing the risk of dying from cancer and heart disease. So far the research is mainly around the link between processed meat and health concerns and this is where the focus should be. A study in January of this year found that eating just 50g daily of processed meat (e.g. 1 sausage or 2 slices of bacon) increased the risk of pancreatic cancer.

It is now well accepted that nitrites found in processed meats such as sausages, bacon, ham, smoked meats, salami, prosciutto etc., have carcinogenic effects on the body. Sodium nitrate is a preservative and fixes the colour of the meat. When nitrite containing meat is heated (particularly at high temperatures) nitrosamines form which are cancer causing.

The use of so called "Pink slime", scraps from the slaughterhouse which are added to mince as a cheap filler was recently publicised in a campaign supported by Jamie Oliver. Formerly used only in pet food, the scraps are treated with ammonia to kill bacteria and make the meat "safe" for consumption. Make up your own mind on this one!

TIPS FOR HEALTHY MEAT CONSUMPTION

If you are a meat lover, these suggestions will help improve the quality of your diet.

*How you cook your meat is key. Avoid high temperature cooking i.e. pan frying (if you do so, don't heat the oil to smoke point before adding the meat) or grilling to well done on an open flame such as a barbeque (use a regular gas or electric grill). High temperature cooking produces cancer causing substances (heterocyclic amines and polycyclic aromatic hydrocarbons) also found in smoked meats. Fry at low temperatures and turn the meat over regularly during cooking which considerably reduces formation of harmful substances.

* Avoid charring meat which will greatly increase the harmful free radical quota.

* Eat meat with fresh vegetables which contain antioxidants to neutralise the harmful effects.

* Don't buy cheap meat, economise on something else! Eat wild, organic or free range meat or meat from reputable sources. Look for meat from independent farms. Factory farming not only dehumanises animals but produces meat containing hormones and antibiotics.

* Avoid mince unless organic.

* Rather than eating meat or fish twice per day, have one meal which is made up of vegetarian protein such as chickpeas, lentils, beans, tofu or nuts.

* Meat is a very rich source of animal protein and most of us eat too much of it. Think of the traditional pub roast dinner which quite often involves half a plate of meat and a few overcooked vegetables. Keep portion sizes small i.e. palm size. If you don't feel that this will fill you up, you can add vegetable protein to the meat such as lentils especially the puy variety which have a "meaty" flavour.

Article Source: http://EzineArticles.com/7413270

INCREASING YOUR BICEP SIZE

Here’s a desire among most men that take in interest in body building to gain as much muscle mass as possible. Whether it’s for show purposes or practical use, many who work towards this end often gauge effectiveness and success on the sheer size, shape and ripped physique they can create. For many, the target muscle that often gets most attention is the biceps, hence the never ending quest to find the top exercises to increase the biceps.

The bicep is one of the most “famous” muscles in the body. Even in youth, kids raises their arms and flex to the mirror, or one another, as a show of who is stronger and more dominant. When someone asks you to flex, they’re not talking about seeing a ripped chest or detailed back – they want to see the bicep. It’s long been used to gauge the overall muscle build of a man, and for those that want to increase the size of that area there are some very specific workouts that can be done to achieve maximum muscle in the biceps.

The Top 5 Exercises for Increasing Biceps – The Breakdown

First and foremost, there’s a lot of equipment out there and the equipment you use is going to change the form and position of your workout. Some machines are available to reduce strain on the rest of your body or promote a motionless workout while ramping up resistance. Whatever you use, that resistance is what’s important because the weight or resistance is what pushes the limits of the muscles and forces them to recover and grow.
For this article, we’re focusing primarily on free weights because they require more form and concentration – giving a more powerful workout to the biceps.

TOP BICEP EXERCISE 1 – THE STANDING BARBELL CURL

If you have any interest in building your biceps up in order to look like a tank, the standard barbell bicep curl is the best all-inclusive bicep exercise. Regardless of the amount of weight, your body will use all of the bicep muscles and some forearm muscles to raise the weight as you flex the arm closed. The standard curl forces the arm to work in relative isolation from the back and shoulders, but on one condition – you can’t cheat.

Torso swinging is common, and needs to be avoided if you want the most effective workout. The goal is to remain stationary, flexing the arm at the elbow joint without moving your upper body. Perform this bicep curl by holding a barbell in both hands. Hold the weight with your palm outward and let the weight hang at your hip so that your arm is fully extended downward. Tuck your elbow into your sides and curl the weight to your chin without moving your elbow, hips or torso. Maintain tension, let the weight down slow. Do not bounce the weight off your hips or quads to start the next rep.

TOP BICEP EXERCISE 2 – THE ALTERNATING DUMBBELL CURL

The alternating dumbbell curl is a simple exercise that functions as a cross between a hammer curl and a standard curl. Instead of curling one weight using both biceps, or simultaneously curling with two separate weights, the alternating curl lets you focus the intensity of the workout in each bicep separately.

Torso swinging is also common in this workout, so it’s important to once again keep your elbows tucked into the body. Start at the same point as a standard curl with your arm fully extended however your palms will be facing in toward your body. As the weight clears your flank you can begin to rotate your arm. At the end of the movement your palm will be facing toward your head.

TOP BICEP EXERCISE 3 – THE HAMMER CURL

While a significant amount of focus is given to the bicep, some of the muscle groups within the forearm will be working as well. Because the focus here is on a rotated curl there is a lot of emphasis on the brachialis and brachioradialis of the forearm.

The starting position for this curl is identical to the alternating curl, where the palms face in toward the body. Your elbows remain tucked in with your body and upper arms remaining stationary. Lift the weight, curling it upward without rotating the weight or forearm to the point where the weight is almost touching the shoulder of your lifting arm. Think of the motion of swinging a hammer – this is also where the bicep exercise got its name.

TOP BICEP EXERCISE 4 – SUPINATED BENT ROWS

Resistance breeds muscle gain, and more weight equals more resistance. You can sack more weight into a bicep workout using rowing. Bent over straight bar rows can let you work double the weight over your standard curling or straight bar curls.

Grab the straight bar with palms facing up/away with hands shoulder width apart. Either pull the weight from the rack or deadlift the weight from the floor to a standing position. Once the weight is up, bend into position so that your upper body is almost parallel to the floor. Avoid rounding off or trying to lift with your lower back. While bent, raise the bar to touch your abdomen while keeping your elbows tucked into your flanks. Lower the bar just short of fully extended and repeat.

TOP BICEP EXERCISE 5 – CHIN UPS

Not just any chin up either – this is about close grip chin ups. While curling or rowing can give you a significant workout, when was the last time you tried to curl your body weight with success? If you’re over 150lbs and you don’t often try to beat yourself into submission then likely not often. 

Closing the grip on your chin ups will focus the pull on your biceps. You can use any secured straight bar or chin up bar. Reach up and grasp the bar so that your palms are facing you and about 6” apart. Pull yourself upward, keeping your legs raised/crossed so that you do not touch the floor when you lower yourself. It’s important to get your chin up over the bar so that your arms are fully flexed. Maintain the tension as you lower yourself, and avoid relaxing once you get to the bottom of the rep.

While all of these exercises will help you target the biceps, they’re intended to be inclusive with an overall workout program. You should never try to build only your biceps. You need to think in terms of your biceps being just a small part of the major muscle groups that form your body. In order for each of the muscles to work properly, the surrounding muscles need to be targeted as well. Here are some Sample workouts:

Beginner Workout:
Barbell Curls 2 Sets of 8 Reps
Alternating Dumbbell Curls 2 Set of 12 Reps
Hammer Curls 1 Set of 10-12 Reps

Intermediate Workout
Barbell Curls 3 Sets of 8 Reps
Chin Ups 2 Set to Failure
Hammer Curls 2 Sets of 10 reps
Alternating Dumbbell Curls 2 Sets of 12 Reps

Advanced Workout
Alternating Dumbell Curls 3 Sets of 12 Reps
Superset
Supinated Bent Rows 3 Sets of 8 Reps
Hammer Curls 2 Sets of 10 Reps
Chin Ups 3 Sets to Failure
Superset
Barbell Curls 3 Sets of 10/8/6 Reps