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You can make choices to turn many diseases around, including arthritis, obesity and cancer. You can kick them out the door! Be a maverick like me and my patients! We didn’t settle for “Learn to live with it.” or “There’s nothing you can do about it”. We took action and changed directions!
You probably don’t know what you can do right now to reverse the ravages of heart disease, diabetes, arthritis, autoimmune disorders, asthma, allergies, osteoporosis, arthritis, obesity or cancer. Neither did I when I first plunged into alternative medicine. I kept digging for the answers. And I found them.
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To your good health,
Dr. Jo Tillman, MD
Dr. Jo’s Natural Healing Cook Book
Fad diets don’t work. Eating right for your uniquely-you body does work.
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Original article and pictures take www.drjomd.com site
Navigating all of the available weight loss advice and information out there, can be a daunting task. Sometimes, the information varies so much that you do not know which direction to go. Well, help has finally arrived. The tips below will go far to get you going on your weight loss journey.
If you are having trouble losing weight, then you might want to try natural health supplements which can boost your metabolism. These fine supplements give your metabolism a boost, helping you digest food more quickly, allowing you to lose more weight more quickly. Make sure you check out weight loss supplements today.
A good way to help you lose weight is to pack a few healthy meals with you before you get on an airplane. Airplanes serve some of the worst food and if you’re hungry, you virtually have no other options. By bringing healthy food you won’t have to resort to airline food.
You can incorporate more vitamins and nutrients into your diet, by juicing at home. Purchase a home juicer (it doesn’t have to be expensive) and try making yourself a fresh glass of juice every morning. Experiment with different combinations that you like and you will have more energy and have a stronger immune system to boot.
If you want to lose weight, set goals. Setting goals will make you take losing weight seriously, instead of putting it off into the amorphous future. By setting measurable goals that you can keep track of, you are committing to doing the things it takes for you to lose weight.
Often it’s the little things done consistently that can lead to huge gains in weight loss. Try buying small weights to wear around your ankles during the day. This extra weight will continuously burn calories whenever you move throughout the day. The best part is you won’t even notice you’re working out!
Get rid of clothes that do not fit you anymore. Motivate yourself to keep the weight off by only buying clothes that fit your body now. Remove any clothes that are now too large for you from your wardrobe. You can donate them to charity or sell them for a tidy sum.
Heading out to dinner with a friend, go dutch with what’s on your plate! The portion sizes at most restaurants are enough to feed a small army, way too much for a single person. Split a meal, dessert or drink with a friend to help cut those calories in half.
When embarking on your weight loss goals, try adding cinnamon to your diet. Not only does cinnamon have health benefits such as lowering LDL cholesterol, it has also been proven to relieve joint pain. This will give you the strength to exercise on a regular basis, which will help you drop the pounds.
As you continue to go down the long road of healthy living, these tips will become invaluable tools for you to remember. Each person has their own journey, and their own needs, but these ideas are universal. Keep yourself educated and you won’t be able to go in any direction but the right one.
Original article and pictures take www.101weight-loss.com site
One of the challenges of incorporating exercise for weight loss into your lifestyle is how to maintain your beauty regimen so that you can still look professional and put together when you go to work. Use the suggestions above to maintain your look while incorporating exercise for weight loss.
The time of day you exercise should leave sufficient time for you to shower and dress professionally for work afterwards. Whether you shower at the gym or at home, you should leave enough time to wash the sweat from your body as well as your hair.
Consider a shorter haircut if your hair takes a long time to dry. You may not notice immediately, but over time you might notice that you’re constantly going places with wet hair. By simply moving up your exercise routine a few minutes, you can maintain your cleanliness standards with your weight-loss requirement of exercising.
If you’re comfortable going to the gym during the workday and have sufficient time for doing so, getting your exercise accomplished during the day is a great idea, especially if it reduces the amount of time you’re going out for lunch and consuming calories. If you exercise during the workday, do not neglect to shower afterwards even if you’re not aware that you smell. Working out means you sweat, and smelling bad is not professional.
Do not wear exercise clothing for hours before or hours after exercise. Exercise clothing is typically comfortable so that it allows you to move, but clothing that’s too comfortable encourages overeating because of the flexibility of waistbands or tops. Instead of extending the time you are wearing exercise clothing, reserve exercise clothing for exercise.
Reduce the number of accessories you wear if you’re going from work to the gym or vice versa to avoid the risk of losing something. While you can easily store most jewelry items along with your other personal items in a locker, fear of having property stolen frequently means that the jewelry accessories you choose to wear for your business look will be worn during exercise and might interfere with your workout. Jewelry such as dangling earrings can be especially uncomfortable if you’re engaging in aerobic exercise for weight-loss because running, walking, swimming can mean that you experience pulling on those earrings.
Make sure that your wardrobe includes more comfortable shoes than your typical work shoes for those days when you’re feeling especially sore from your weight-loss exercises. By reducing the complications you experience from exercise soreness, you’ll be encouraged to continue your workout routine which will maximize your opportunities for weight loss when combined with other weight-loss efforts.
Exercise and dieting for weight loss are likely to leave you feeling hungry more often than you did before you started pursuing these steps so that you’ll be tempted to carry low-calorie mints or gum along with you. Try to minimize the amount of chewing on gum or popping of mints so that your look is not negatively impacted by having your mouth constantly going.
You’ll likely have to take some new steps to accommodate your beauty routine with your exercise routine. Use the suggestions above to make sticking to your exercise programs for weight-loss part of your beauty regimen rather than something that works against it.
Original article and pictures take gethealthytip.com site
You Probably Didn't Know These 25 Foods Help Build Muscle
Building muscle happens when you find the balance between strategic strength training and an eating plan (that should include proper protein and healthy carbohydrates while limiting refined sugars, processed food, and artificial ingredients). However, that doesn’t mean you have to settle for the same salmon and kale for lunch and a dry chicken breast for dinner! Here's a compilation of 25 muscle building foods that can add variety to your diet and help you sculpt those muscles into flex-worthy shape.
1. Oysters: Another seafood pick that offers the mineral zinc, oysters are rich in protein and help replenish muscles broken down from training.
2.Vinegar: Not only a nice pairing with your olive oil for salads, but when paired with carbohydrates, it acts as an agent to cause those carbs to be stored as muscle glycogen, rather than stored fat.
3.Green tea: Green tea is a wonderful antioxidant and diuretic that has also been linked to fat loss and improved blood circulation. A perfect substitute for coffee when in muscle mode! If you haven't tried our Detox Green Tea you are seriously missing out. Give it a go already!
4. Eggs: A whole egg is a perfect pick for a protein punch. And don’t get rid of the yolk! When trying to build muscle, the yolk contains beneficial nutrients worthy of consumption. We're currently salivating over these 11 incredible egg recipes.
5. Broccoli: Not only is broccoli low in calories and filling, it also contains a significant amount of soluble fiber, which aids in fat loss. Who doesn't love a fat loss bonus?!
6.Chocolate milk: Another option containing the slow-digesting protein, casein, chocolate milk has been touted as not only a great post-workout recovery drink, but a good source of necessary carbs.
7.Almonds: These nuts stack up high when it comes to fiber and protein in comparison to most nut options. They also contain vitamin B, a vitamin linked to energize metabolism. Try Skinny Mom's yummy Fruit and Almond Trail Mix, which is kid-tested and mommy-approved.
8.Raspberries: Raspberries contain the most fiber of all berries. A fiber-filled diet is imperative for proper digestion and muscle sculpting. The antioxidants can also help regulate metabolic rates and insulin sensitivity.
bowl of fresh raspberries
9.Avocados: Packed with monounsaturated fat, the “good” fat, avocados can help eliminate weight from the midsection while containing a host of 20 different essential nutrients.
10.Quinoa: An option over grains that is high in amino acids, which sets it apart from most carbohydrates in your diet. Team Skinny Mom is quinoa-obsessed. Try our Quinoa Mexi-Lime recipe!
11.Apples: Offering electrolytes, carbs and fiber, apples are a great post-workout snack and option for adding muscle mass to your physique.
12.Spinach: Not only known as a superfood, the calcium in spinach can help to relax muscles and prevent cramping during muscle training intervals.
13.Mussels: Just say yes to seafood, and especially these muscle-building mussels. High in protein and low in fat, mussels also contain B12, which is essential for active individuals.
14.Extra virgin olive oil: Another source of monounsaturated “good” fat, extra virgin olive oil is a great enhancement to your salads and vegetable servings when in muscle-building mode.
15. Oats: Oats are high in fiber, yet offer low sugar and carbohydrate options needed for lasting energy when muscle training. Look for whole rolled oats and avoid processed options. We love starting the day with Slow Cooker Oats topped with blueberries. NOM.
16. Turkey: Turkey weighs in as one of the leanest meat options available. Packed with protein, turkey paired with vegetables can make for a hearty and muscle-friendly meal.
17.Carrots: Not only a source of vitamins, carrots are also rich in fiber and low in calories. They make an easy grab-and-go snack raw or can be cooked as a side dish with meals.
18.Cottage cheese: Also containing casein, cottage cheese additionally contains an average of 28 grams of protein in one cup! Choosing a low-fat cottage cheese is a great option provided it has not been supplemented with extra sugar or sodium.
19.Lentils: A perfect side dish with lean meats or vegetables, lentils offer fiber, protein, and slow-digesting carbohydrates most desirable when training to strengthen muscles.
20.Beets: Packed with natural nitrates, beets stand up to improve lasting performance when it comes to vasodilatation, or widening of blood vessels, which inhibits muscle growth.
21.Black beans: Don’t save these gems for taco night. Eating black beans provides you with vitamins B, K, C, and A, which are low in saturated fats. It’s a high protein and fiber food that is low in calories. Yes, please!
22. Salmon:One of these best sources of omega-3 fatty acids, salmon cannot be left off of any list for those who want to improve their physique. Look for wild salmon over farm-raised, which can be raised on corn and grain feed. From salmon burgers to salmon sushi bowls, we've got you covered in the superfood salmon department.
23.Venison: It may not be a meat that you come across often, but when you do, take advantage! Venison is high in iron and low in saturated fat and an excellent source of protein that packs flavor and nutrition.
24. Brown rice:A staple on most body builder diets, brown rice offers complex carbohydrates which lead to lasting energy for athletes. Look for whole grain options when shopping for this staple.
25. Greek yogurt: With more than twice the protein of regular yogurt, Greek yogurt is a great source to turn to when focused on muscle enhancement. Just be careful to avoid Greek yogurt with artificial colors, added sugars, and artificial ingredients. Greek yogurt also contains casein, a slow digesting milk protein to help keep you feeling full longer.
Don't let your meals become boring — add some of these foods for a good variety and watch those muscles grow!
(Photo: Shutterstock.com) (Photo: Shutterstock.com) (Photo: Shutterstock.com) Original article and pictures take asset.popculture.com site
Yes, you can get jacked in just 3 workouts a week!
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4 Weeks of Workouts
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But it's not going to happen by accident. Here's what makes Jacked in 3 great for anyone looking for a manageable program that can provide serious results:
Upper/lower split alternates weekly, so volume and intensity ebb and flow
Bis and tris every training day because… do we need to explain that?
Balanced compound lifts and isolation work for strength and muscle gains
Accumulative Volume Training protocol allows you to pull back or push it based on how you feel
Unparalleled equipment adaptability: You can do this in any gym!
Detailed guidance on how to eat, manage cardio, and more
Do this program between more demanding programs, during a busy time in life, or just to try something entirely new. But don't be surprised if you keep coming back to it!
Original article and pictures take www.bodybuilding.com site
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When is comes to workout routines for men a good upper body workout is always a favourite.
This one is great to do and will work your chest,back, biceps and abs.
I have designed this workout to build muscle and strength while dropping a little body fat at the same time.
Also if you are a busy guy you can still get a proper workout in just a few minutes because we are doing all the exercises in one circuit.
Here's the breakdown of the workout.
Back: Lat Pulldowns
Chest: Decline or Normal Pushups
Biceps: Standing Barbell Bicep Curls
Abs: Mountain Climbers
How to put it all together:
This routine should consist of doing each exercise one after the other then resting for 1-2 mins and repeating another 3 times for a total of four circuits.
Here are the reps for each exercise you should use on each circuit.
Circuit 1 -12 reps (mountain Climbers 30 reps)
Circuit 2 -10 reps (mountain Climbers 40 reps)
Circuit 3- 8 reps (mountain Climbers 50 reps)
Circuit 4 -8 reps (mountain Climbers 60 reps)
After each circuit you should increase the weight on each exercise.
Do each rep with control and good technique. This will ensure the muscle groups are worked to fatigue and will avoid any possible injury.
Hope you liked the workout and if you want more like this and remember you can get my full 28 day ultimate body workout plan for free by visiting this page.
Make sure to check out the scientific background for this program:
The Workout Program to change your Body Shape
The Concept of this program
Originally, this is a program I designed for myself. I have been training for 8 years now and I am happy with my current body fat percentage (17-18%) and leanness. However, I do want to put on a little bit more muscle mass and improve my body shape. Apart from that, being strong is what keeps me pain-free (scoliosis), especially while treating patients at the hospital (taking blood from patients is so hard on your lower back!).
I am so amazed of the product that I decided to publish it and let my readers take part in this challenge as well. If you liked the first version, you will love the second one. Let me warn you though, this program is far more challenging, than you could imagine.
The program is designed for 12 weeks but you can repeat as many times as you like. Workouts change every 2 weeks and the second weeks contains a special challenge. You will never get bored with this program!
Included is your warm up, cool down, glute activation routine, explanation and tips for over 100 exercises and the scientific background is explained.
What “bulky” really means
As the main goal of this workout program is to build muscle, some people, especially women, will question whether or not this could make them look “bulky”. First of all, it becomes very clear that this is a myth when we look at human anatomy. Muscle tissue lies really deep, then comes our fat and layers of skin. If you build muscle but fail to burn the fat on top – you will look bulky.
But not because of the muscle – it is the fat that makes you look puffy, feel bloated and uncomfortable in your body.
Thus, it is crucial to make yourself clear what your primary goal at the moment is.
If you have a LOT of weight to lose:
Start strength training
Go into a moderate caloric deficit = weight loss
Don’t forget to include some type of cardio 3-5 days per week (HIIT should be done maximum 3 times per week)
However, if you are already pretty fit and only have about 5-10 lbs to lose, I recommend to keep your calories higher, so that you can build muscle and burn fat at the same time. You should realize though that this process will take much longer.
This program is excellent for either way – it will make sure your metabolism stay high when in weight loss mode (so you don’t hit a plateau) and it will also build muscle and burn fat if you stay at around maintenance calories.
At the end, whether you lose or gain weight depends purely on your total energy output versus input!
How to build muscle as a female
As women, we have much lower levels of testosterone and growth hormone. Both of these hormones are still present in our body and have important roles, especially when it comes to osteoporosis. However, low levels of testosterone also means slow muscle growth.
Thus, you cannot expect to build 5 lbs of pure muscle mass in 8 weeks. It could be possible if you are a beginner but once you have trained for a while, your muscle growth will slow down significantly. Don’t give up, stay patient and shift your focus to other goals other than your physical appearance.
Focus on your performance, power, energy levels, become stronger, faster, more flexible. Your physique will follow!
Eat to nourish your body and fuel your workouts
As I already mentioned above, your nutrition is key in this process. If you want to build muscle, you need to eat a proper amount of carbohydrates, fats and protein. All three macronutrients are essential.
This applies to weight loss as well. There are some body types and metabolism types that deal differently with carbohydrates versus fats. Once you have “reset” your body’s hormones and everything is balanced again, a moderate intake of all three macronutrients, along with healthy micronutrients (vitamins) will give you the best longterm results, not only physically but also mentally!
The right supplements
Once your nutrition and training is 100% on point (this is key), you can choose to supplement to enhance fat loss or muscle building. There are too many fake products on the market and let me tell you that these supplements will have no effects unless your nutrition is on point. Make sure to get that in check first.
My favorite fat loss supplements that are safe to use:
CLA: Essential fatty acids (similar to fish oil). Helps with body composition (reduces visceral fat)Only use if the source is grass-fed whey. Otherwise, it could be derived from trans-fats, which is very unhealthy and actually leads to weight gain!
Green Tea: Drink at least 1liter of green tea per day. It will also help reduce water retention and increase your mental focus. In addition to that, green tea has been proven to inhibit angiogenesis (the spreading of cancer cells).
Spicy food (increases metabolic rate)
My favorite muscle building supplements:
BCAA: To supply your muscles with amino acids to grow
Creatine: Occurs in our body and helps with increased energy. The myth that Kreatine makes you look bloated is NOT true. Water retention occurs outside of our cells (externally), while Kreatin increases the amount of water inside of our cells (internally). Kreatin will actually make you look very lean and your muscles will look full.
/ Protein Powder, as I don’t see that as a supplement. If you are eating enough protein through your meats, beans, eggs and milk products, you don’t necessarily need it. If you are vegan, you should definitely out my article on protein powder where I give some good recommendations.
That’s it!
I hope you like this program as much as I do. I have gone through the workouts 3 times and right now I have started the first week. I plan on doing this program twice (24 weeks until May) and then probably transition into “Summer Bikini Program” mode
If you would like a 50% discount (25€ instead of 50€) OR a nutrition consultation (worth 25€), e-mail me and I will let you know what you need to do!
This 260-page, instantly downloadable e-book is your definitive, zero B.S, step-by-step guide to building lean muscle, burning fat and gaining strength in the fastest, most effective, yet most practical way possible.
"Muscle Building & Fat Loss Decoded" is written in an easy to follow, step-by-step format that anyone can understand and implement.
No nonsense, no filler and no fluff - just the straight up, research-backed, scientific truth about transforming your entire body as effectively as possible without spending long hours in the gym, becoming a slave to your diet or spending boatloads of cash on unnecessary supplements.
The course is broken down into 5 main sections that shatter through all the common myths and lies and teach you everything you need to know to structure an optimal plan suited perfectly to your goals.
This complete guide compresses 14 years of dedicated research, trial and error and in-the-trenches experience into just couple days worth of reading.
This full, detailed workout guide outlines the exact pattern of days to spend in the gym along with the exercises, sets and reps for each workout.
You won't have to doubt yourself or make any second guesses about your training plan any longer... you'll instantly know that all of your effort in the gym is being put to the very best use possible.
This workout system can be performed at a regular gym or from home and includes a lengthy list of possible exercise substitutions, so you can easily adapt the plan to your own unique situation no matter what.
Along with your step-by-step weight training plan, you'll also be given a variety of highly effective cardio programs that you can select from based on your goals.
Proper nutrition will literally make or break your entire program, and these carefully structured meal plans will show you exactly how to eat each day to produce optimal results.
You'll get 15 full plans starting at 1500 calories and working all the way up to 5000, because no single cookie cutter diet is right for everyone.
These plans show you precisely what to eat for each meal, how much to eat and when to eat it to keep everything as simple and straightforward for you as possible.
You also get multiple options for each meal and a comprehensive list of food substitutions, so you can create a plan that's perfectly tailored for you.
Supplements can provide a nice boost to your overall results and improve the convenience of your nutrition plan... but only if you know what you're doing.
Because of all the misleading marketing and over-hyped gimmicks out there, most people are totally misguided in this area of their program and end up short-changing their results while wasting a ton of money in the process.
The No-Fail Supplement Guide will reveal which select few, research-backed supplements are truly worth your money, including the specific brands and dosing methods I recommend.
I break everything down into easy to follow categories so that you can make the most informed decisions possible.
This information will allow you to employ an intelligent, result-producing supplement plan and will ensure that you never waste another dime on a useless pill or powder ever again.
In reality, the vast majority are making a ton of simple, fundamental mistakes that shift the stress off of the target muscles, promote muscular imbalances and increase the chances of injury all at the same time.
Proper form is at the heart of your entire workout plan, and this online exercise database will show you exactly how to perform each movement with maximum safety and effectiveness.
Once you login, you'll get detailed written descriptions along with full motion videos of yours truly demonstrating over 100 of the most result-producing weightlifting exercises in existence.
The database also outlines the target muscles, secondary muscles and equipment necessary to perform each exercise, and is conveniently categorized for easy use.
No, you don't have to slave away to tupperware containers full of boiled chicken, brown rice and broccoli in order to get the impressive, head-turning body you're after.
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You get the full ingredient lists... nutritional information... and step-by-step instructions for preparing everything from a quick breakfast to take on the run, to multiple-course dinner meals, to delicious desserts and smoothies.
If you aren't carefully tracking your progress in detail each week, it's like shooting darts with a blindfold.
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This module alone is worth more than the price of the entire package combined.
Once you sign up and become a member today, you'll have me and my 14 years of dedicated research, training and personal coaching experience in the fitness field on your side - 24 hours a day, 7 days a week - guiding you every step of the way as you progress through your fitness journey.
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Why Your Diet Can Make You Bloated (Even With Good Nutrition)
As a contest prep coach and figure competitor, I’m seeing more and more competitors walk around in a constant state of bloat, as well as hearing more and more complaints of discomfort due to digestive issues during a contest prep diet.
Why Your Diet Can Make You Bloated (Even With Good Nutrition) - Healthy Eating, nutrition, bodybuilding, digestion, contest prep, figure, bikini, bloating, food sensitivity
I feel lucky that I can throw almost anything at my body and have no negative effects in terms of bloating, gas, or discomfort even after months of strict dieting. But many athletes become sensitive to different variables during a contest prep diet (or any diet for that matter) and it can be difficult to pinpoint the culprit.
I hear many coaches and athletes recommending “solutions” such as laxatives. This is a misguided recommendation that amounts to putting a temporary bandage on the symptom of a real digestive problem. These symptoms are the body’s way of letting you know something isn’t working. Any time a natural process such as digestion becomes compromised, I view that as a warning sign.
I like to think I’m as hard-core as the next competitor, but suffering through pain that’s being induced due to something or somethings within your diet isn’t hard-core. It’s silly and unnecessary.
First Things First
Are you really bloated? For many competitors, lower abdominal fat is the last thing to go, and often I hear clients complaining of “bloat” when it’s more likely to just be a stubborn and isolated fat deposit. If you’re not experiencing any discomfort and your digestion is normal, it’s possible bloating isn’t the issue.
"During a contest prep diet, many competitors transition to a lower-carbohydrate diet and increase their fiber with more vegetables. This can often lead to bloating if the body isn’t prepared for this influx[.]"
But if you’re having discomfort, pressure, constipation, and/or strained bowel movements (or lack thereof), then there’s likely a problem. It’s usually easy to see when someone is bloated during contest prep due to the low levels of body fat and the isolated look of a bloated belly. I have seen my fair share of bikini competitors who are completely lean everywhere else, but look three months pregnant due to digestive issues. Not a cute look, and bloating is more commonly experience in women than in men.2
Potential Culprits for Bloating
When you’re eating a number of different food groups and taking a handful of different supplements every day, it can be a challenge to pinpoint what is causing your issues (and potentially stopping you from proper nutritional absorption and hindering maximum performance). This list describes the most common dietary factors I see in relation to digestive issues in bloating during a contest prep diet:
Fiber
Too much or too little fiber can lead to the build up of gas in the stomach, which then leads to bloating.3 The American Dietetic Association recommends we get 25-40 grams of fiber daily, but most of us get markedly less. On the other hand, they also say too much fiber may lead to symptoms such as, “diarrhea and other gastrointestinal symptoms such as flatulence, bloating, and abdominal discomfort.”1
Why Your Diet Can Make You Bloated (Even With Good Nutrition) - Healthy Eating, nutrition, bodybuilding, digestion, contest prep, figure, bikini, bloating, food sensitivity
Finding a happy medium is key, as well as avoiding any dramatic increases or decrease in fiber intake at one time. If you are making large increases or decreases to the amount of fiber you consume in a day, make these changes slowly to let your body adjust and avoid potential problems.
"In switching to a contest prep diet, you may discover sensitivities to certain foods that you didn’t notice before. "
During a contest prep diet, many competitors transition to a lower-carbohydrate diet and increase their fiber with more vegetables. This can often lead to bloating if the body isn’t prepared for this influx in fiber-rich vegetables. Other athletes struggle for the opposite reason - not getting enough fibrous vegetables in their diet, focusing on consuming adequate protein levels, keeping carbohydrates low, and not meeting daily-recommended values.
Diet Soda and Artificial Sweeteners
For many, diet sodas may be a double-whammy as they include artificial sweeteners, which are not fully absorbable in the digestive process. This can cause bloating, especially in conjunction with the high levels of carbonation, and can produce gas build up in the stomach.2 Unfortunately, if you find yourself sensitive to artificial sweeteners, then low-calorie condiments, flavored supplements, and protein powders may all irritate your digestion and be best left for after the show, if at all.
Too Little Fat and Too Much Protein
A diet too low in fat can lead to problems with constipation and bloating, as fats aid in the stimulus of healthy bowel movements.4 The list of functions and benefits of a diet with adequate fat levels goes way beyond proper digestion, and I encourage all competitors to ensure their fats are at a healthy level during a contest prep diet, women especially.
On top of that, too much protein (all those egg whites!) has been shown to cause issues in regards to gas, bloating, and constipation. This is based on my experience, and each individual’s ability to process high levels of protein may vary.
Sensitivities
In switching to a contest prep diet, you may discover sensitivities to certain foods that you didn’t notice before. In eating a limited number of food sources, you may consume several meals of the same foods each day and realize some foods cause you more discomfort than others. In addition, if you are cutting out certain foods, such as dairy, from your daily diet, you may develop a certain level of sensitivity as your body may stop producing the digestive enzymes needed to comfortably consume lactose.5
In my experience, certain food sources can become irritants to different athletes after extended periods of consumption at higher than normal levels.
I like to rotate my food sources in order to avoid potential sensitivities developing. As well, I include things like small amounts of dairy in my weekly cheat meals to ensure my body remains able to easily digest all foods.
Food Volume, Sodium, and Water
When it comes to dieting, everyone knows volume is king. So, when we are on “poverty calories,” who of us doesn’t want to eat the most amount possible for the limited calories allotted? But bloating can occur if we are accustomed to small portions or mostly protein- and fat-based meals and we suddenly increase our volume of non-starchy vegetables or other low calorie add-ins. Doing this leads to large portions the stomach isn’t used to and potentially to stomach distension.
"Any time a natural process such as digestion becomes compromised, I view that as a warning sign."
Similarly, changes in water levels (higher or lower) can cause stomach bloating and distention, especially in combination with influxes of sodium that can cause water retention. Consistency is key when it comes to water and salt intake throughout your contest diet, with the exception being any manipulations made strategically before taking the stage in the days leading to the show.
Digestive Support
If upon manipulating these variables and attempting to find the reason behind your digestive issues you’re still experiencing regular bloating, you may find relief using a combination of the following digestive aids:
Digestive Enzymes: Used to aid in the breakdown of foods upon consumption. Make sure your digestive aid includes protease, lipase, and amylase as needed based on your diet. Consume with meals to help digestion.
Probiotics: Ensure your probiotic includes lactobacillus acidophilus and bifidobacteria bifidum to aid in a healthy gut flora. I recommend getting a refrigerated brand or eating raw sauerkraut for a similar effect.
Fiber Supplement: if you’re not reaching your daily fiber intake through your diet, then consider bringing in a supplement to get adequate intake. Psyllium husk is cheap, tasteless, and makes a great pancake when mixed with egg whites (as long as the egg whites don’t give you bloat!).
Note: If you’re experiencing regular pain and constipation with no relief using any of the above recommendations or the pain is severe, please see a doctor in order to rule out any digestive disorders.
Why Beer May Be Better Than Your Sports Drink Photograph courtesy of WH Editors
While experts agree that you can sip your way to post-exercise relief, traditional sports drinks aren’t always the best choice. New research suggests drinking a natural beverage such as fruit juice, milk, or even beer after exercise could be more effective than highly-engineered beverages designed specifically to aid in workout recovery. The question remains: Which should you drink after your workout?
The typical rule of thumb is to save recovery drinks for after exercise sessions that last at least an hour. (That way you're likely to have burned enough energy to warrant replenishing, and you're not faking a post-workout glow.) The formula you choose should match your workout, says Brian Parr, Ph.D., associate professor of exercise and sports science at the University of South Carolina Aiken. After strength training you need protein; after a bout of endurance your body craves fluid and carbs. But after workouts of almost any kind, some experts believe, you can help your body bounce back with antioxidants. “There's one theory that exercise-induced muscle damage is related to the free radicals in your body, which are actually generated while working out,” says Parr. “Antioxidants help prevent damage from free radicals.”
Here are five recovery drinks with antioxidants to match your workout. (Just remember that all sports drinks contain calories, so weigh your recovery needs against your weight loss goals when choosing a beverage. Also, listen to your body: Some of us may keep hydrated and fed-well enough during the rest of the day that we might not need any sort of beverage after a workout, even water.)
The Best Recovery Drink For Any Workout
Best for Long-Distance Events:Cherry juiceHow it works: Scientists suspect antioxidants are the key to limiting the inflammation and muscle damage after a half-marathon or other endurance event, and tart cherries are considered one of the most antioxidant-dense super fruits. Athletes have found it's best to start “recovery” work a week early, and a number of studies, including a recent one from the UK, have found that regular consumption of tart cherry juice before and after a grueling workout will help your body fight off some of the wear and tear and your strength return more quickly. Recovery Rx: Drink 2 glasses a day for the 5 days before event, on the big day, and on the next day.
Best for Strength Training: Low-fat chocolate milkHow it works: Nutritionists have long touted milk as a magical muscle building drink—by ingesting protein after a strength training workout your muscles have the proper fuel to recover and grow. Add sugar to the mix (in this case, chocolate) and protein is digested even faster, meaning your muscles bounce back—bigger and stronger than ever—even more quickly than after drinking regular milk. Recovery Rx: Drink one glass of low-fat milk immediately after your workout.
Best for Yoga or Pilates: Coconut water How it works: For years Pilates instructors have sworn by coconut water as a foot cramp cure, and after studying the drink, sports scientists at Indiana University Southeast now endorse it, too. Coconut water contains a tremendous amount of potassium, which researchers say ease charley-horse-style aches, and it contains enough antioxidants and minerals to replenish stores that have been diminished by light exercise, such as yoga. Because of its low sodium content, coconut water isn't right for recovery after more intense workouts like running. Recovery Rx: Drink an 8- to 12-ounce serving immediately after class.
Best for Bikram Yoga or a Hot Run or Ride: Traditional sports drink How it works: After a soggy sweat session, your body needs to replace the fluids that it’s lost. Drinking a Gatorade-like beverage made from a combination of fluid, salt, and sugar will help to prevent dehydration, restore electrolytes, and deliver carbs that your body can easily absorb and burn as post-workout fuel. To increase the effectiveness, serve it up cold. A recent study from Korea found that cold sports drinks hydrate better than lukewarm ones or water at any temperature. Scientists are still trying to decipher what role temperature plays in hydration, but the reason sports drinks beat out water is clear: salt in sports drinks enhance thirst, meaning you drink more of it, and the combination of salt and glucose helps your body absorb water more easily. Recovery Rx: Drink an ice-cold bottle (try Gatorade, Powerade, Ironman, Perform, All Sport, or Propel) right after class.
Best for Ultra-endurance Events: Nonalcoholic beerHow it works: Those once-in-a-blue-moon, really intense events—the marathon you spent months training for or the century ride you pushed through—are intense enough to raise the body's inflammation levels and also weaken the immune system. That's why so many marathoners get respiratory infections after a big race. But researchers in Germany found that drinking non-alcoholic beer in the weeks before and after a strenuous event increased the body's immune function, making post-exercise illness less likely. The secret is in the drink's innate polyphenolic compounds, which are antioxidant, antipathogenic, and anti-inflammatory. No tests have been performed on alcoholic beer, so stick with the soft stuff for now. Recovery Rx: 1 liter a day for the three weeks prior and two weeks following an event.
Unlike many other cheap wholesale protein powders and sports supplements on the market, you can rest assured that ours contain only premium quality ingredients and have been manufactured in the UK under quality-assured processes that ensure traceability. These processes include GMP (Good Manufacturing Practice) and ISO 9001 standards. We also have vegetarian, vegan, organic, dairy-free, gluten-free and kosher options.
Natural ingredients
As part of this commitment to quality, we also aim to keep our blends as close to their natural food form as possible, thereby supporting maximum efficacy and bioavailability. We likewise avoid the use of artificial ingredients wherever possible; we never use genetically modified ingredients, hexane or other toxic chemicals, which are often introduced during protein extraction processes.
Unique selling points
Our comprehensive range of protein powders, sports nutrition and bodybuilding supplements therefore provide our trade customers with an opportunity to sell specialist formulations that can't readily be found elsewhere.
Our unique multiple-ingredient formulations are created by our in-house nutritionists and therefore give our resellers a fantastic income opportunity by way of multiple USPs in the crowded marketplace.
Not only can our protein powders and other sports supplements be used before, during or after exercise to optimise performance and enhance the benefits of exercise, we design these products to support a number of health goals simultaneously - thereby increasing your potential customer base. For example:
providing the body with balanced nutrition to optimise the benefits of exercise by replenishing and maintaining nutrient levels
keeping the immune system strong (particularly through a rich supply of antioxidants and other phytochemicals)
supporting efficient digestion (an essential component of any healthy lifestyle, weight loss or exercise program)
boosting fat-burning and metabolism (ideal for natural weight loss support while building muscle mass and toning the body)
supporting balanced organic, vegetarian, vegan or allergy-friendly diets.
Our wholesale protein powders
This is achieved through our careful selection of protein and complimentary nutrient sources. For example:
GreeNourish Complete: An organic superfoods plant protein powder (from wheatgrass and pre-sprouted barley) and nutrient-dense blend. Click here for more info...
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MEALtime (chocolate flavour): A dairy-free, gluten-free meal replacement protein powder, fortified with nutrients and dietary fibre from psyllium husks - this chocolate flavour is ideal for slimmers in the early stages, when cravings can be at their worst! Click here for more info...
MEALtime (vanilla flavour): A dairy-free, gluten-free meal replacement protein powder, fortified with nutrients and dietary fibre from psyllium husks. Click here for more info...
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Whey Complex PRO (chocolate flavour): A premium quality whey concentrate and isolate from the highest grade hormone-free milk, sourced from EU and British cows - no GMOs (over 21g of protein per 30g serving). Click here for more info...
Whey Complex PRO (vanilla flavour): A premium quality whey concentrate and isolate from the highest grade hormone-free milk, sourced from EU and British cows - no GMOs (over 21g of protein per 30g serving). Click here for more info...
Sell these wholesale protein powders and other supplements to your customers and they will have to keep coming back to you for more - particularly if you are selling under your own labels!
White label / private label protein powders
As a registered trade customer, you of course have the option to sell under our branding, but why not create your very own range of protein powders, sports nutrition and other health and dietary supplements?
Here at Specialist Supplements Ltd, we offer a cheap, quick and easy way to get your own brand up and running with our in-house Own Label service - you pay a one-off fee to have white labels / private labels applied to our products.
These labels will feature your logo and company name, your unique product names, your contact details and preferred colour scheme. Alternatively, supply us with your own artwork in our required dimensions and have full design control and customisation!
Once set up, we print all of your labels free of charge for future orders placed with us. Our own label option also gives you the ability to target a particular market through your design and set your own resale prices without fears over same-brand price comparisons - bigger profit margins for you!
Stand out from your competitors, add prestige to your company and build your own professional brand by re-selling our wholesale protein powders and other health supplements under your own label. We will even dropship Own Label orders at no extra cost!
To sell under your own labels, there are NO monthly fees, NO fees per item sold, NO fees per order and NO minimum order quantities!
What are you waiting for?
If you are looking for high quality wholesale protein powders, muscle mass and sports supplements at competitive trade prices, look no further! And why not earn extra income by cross-selling our many other product ranges to your customers too?
All you need to do to get started is create a trade account with us - it is FREE, quick and easy. We have no mandatory monthly fees, no hidden charges and no minimum orders. You can simply sign up, get selling and start earning!
We look forward to working with you, and don't forget to connect to us on LinkedIn and Google Plus for regular trade updates.
Original article and pictures take www.dropshipwebhosting.co.uk site
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Original article and pictures take fatburningnews.blogspot.com.co site
Building lean muscles is often perceived as an easy task that would be gained by simply eating anything to everything that comes your way. Well, this is one of the biggest mistakes that most people make when trying to achieve their goals.
Building lean muscles all depends on what you choose to eat. There are certain foods that are highly recommended and yet there are those that should totally be avoided. For example, junky foods should not be in your list of favorite foods if you are planning to build lean muscles. In addition to eating a lot of calories, serious training should be part of your regular routine.
When building lean muscles, the main target that should be on your mind in terms of your diet plan is taking foods with minimal fat content. Doing this is quite beneficial in a variety of ways including the fact that you would be saving your heart from diseases such as heart attacks and strokes. Also, your metabolism would be improved and your joints strengthened. Below are top foods to take when planning to build lean muscles.
Beef
Beef is one of the most recommended foods to build lean muscle since they have a lot of proteins to offer. Additionally, they contain cholesterol, vitamin B, iron and zinc. If you can get beef from cattle that are grass fed then this would work best for you. This is because grass fed cattle have got more conjugated linoleic acid than other forms of cattle. Thus, building lean muscle would be easy since fat shedding would be boosted by eating beef.
Salmon
The protein obtained from salmon is similar to that which is obtained from pork, beef and chicken. The best thing about salmon is that they have low fat content (bad fats). Hence by eating salmon the risk of gaining high cholesterol levels is low. Omega 3 fats are also present in salmon which implies that you would be gaining benefits such as reducing heart diseases, glowing skin and healthy joints.
Beets
Beets are famous for betaine nutrient. This nutrient is the best remedy for joint problems and liver ailments. Studies have also proven that betaine helps to enhance muscle power and strength.
Brown Rice
To ensure that you train for hours without getting tired, brown rice is recommended for you. This rice takes time to be digested which ensures that your body retains energy during your workout sessions. Furthermore, brown rice boosts GH (Growth Hormone) levels and this encourages the lean muscle growth that you yearn for.
Eggs
Eggs are an excellent choice for proteins. Medics argue that eggs help in boosting lean muscle growth and also enhancing strength gains. This is attributed to the yolks since cholesterol is found here.
At times people are worried about their cholesterol levels shooting up after eating a lot of yolks. Well, studies prove that cholesterol obtained from eggs help in reducing LDL i.e. bad cholesterol linked with atherosclerosis.
Cantaloupe
Building lean muscle also requires that you take in some healthy carbs. Cantaloupe is a fruit considered to be the best in carbs that digest easily.
Original article and pictures take lifelivity.com site
When working out and dieting you are increasing your catabolic rate. This means it can lead to muscle breakdown. When looking to gain muscle mass you need to take this equation into consideration.
Rate of Protein Synthesis – Catabolic Rate = Muscle Mass
Simply, if you have more Protein synthesising than muscle breaking down, you will gain muscle mass. If you breakdown more muscle and don’t synthesise as much protein, you will loose muscle mass. What is a BCAA?
What Is A BCAA?
It is widely accepted that Branch-Chain Amino Acids (BCAAS) in particular leucine (remember leucine), not only increase protein synthesis, but also on a cellular level, increases the cells capacity for protein synthesis. In essence, you gain more cells synthesising protein and those cells will be synthesising more protein. The third and final excellent quality of BCAAs is that they reduce your catabolic rate, it stops your body breaking down muscle as fast.
Going back to the equation, if you increase the rate of protein synthesis and reduce the catabolic rate, you are in turn maximising muscle mass gains.
So Why Choose BCAA supplements Instead of Whey Protein?
You can find BCAAs within whey protein, in fact it’s quite abundant. However, the BCAAs found in whey are bound to other amino acids and in order for them to be absorbed and used, the body needs to first digest them, this means it would takes a couple of hours for the BCAAs to kick in. BCAAs in supplement form are free form and require no digestion, a few grams of BCAAs in supplement form can spike BCAA levels in your body and can have an even greater effect than 30g of whey protein.
Due to supplement BCAAs not needing to be digested, they skip processing in the liver and go straight into your blood stream. Once in your blood stream, it can be converted into glucose to serve as an immediate energy source during your workouts.
We have done a product review on the BCAA Supplement that we use. You can view this by clicking HERE. Alternatively, we have provided costings below.
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