Best Foods To Eat Before Cardio
on 2/27/2008
by
fitbeachbabe
| filed in:
Diet and Nutrition
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It's not good to starve the body before cardio...if you go 4 hours or so without eating in the middle of the day, this will cause your body to go into starvation mode which will slow metabolism and while doing your cardio, you will be burning muscle mass for energy. The only time to do cardio on an empty stomach is in the AM right when you roll out of bed...and only for 20 min. or so...then afterward, eat immediately to get your metabolism rolling.
Some recommended foods to eat right before cardio:
Nuts
Low-fat cottage cheese
Anything with good fat and protein; low-carbs
Directly after your workout, you should try to eat one simple carb and one protein. The reason for this is that a simple carb goes straight to your blood stream which will help move the protein more quickly through the body and digestive system and enables it to get to the muscles quicker to repair and rebuild them after your workout.... read more
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cardio, food, diet, exercise
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Flex between sets to improve Definition
on 3/4/2008
by
ryan
| filed in:
Strength Training
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Many people do mini stretches in between sets, but many lifters aren't aware of how flexing in between sets can help as well. Flexing your muscles (flex them hard) can actually help you create more muscle definition. This helps keep the pump and helps flush out the muscles from build up such as lactic acid. Isotension also helps to add definition to your muscles.
I'm not saying to stand there in front of the mirror posing in flex mode, but give an un-noticeable flex in between sets and it will give you a small edge.
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isotension, flexing, muscle definition
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Exercises for increasing your leg power ( vertical leap)
on 1/25/2009
by
Flight
| filed in:
Strength Training
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Leapups:
Step1: When beginning, bend down to a 1/4 squat position
Step2: Turn the rope and jump back into the air to a minimum of 8 to 10 inches. (You
may jump 10 to 12 inches if this is too easy). When you land this completes 1 repetition.
Step3: Continue repeating this motion for each repetition.
SQUAT HOPS :
http://www.geocities.com/sbz_h/aa/airalert3.jpg
Step 1 - For balance, hold a basketball or volleyball at chest level. You can hold the ball
with your hands at each side of the ball or hug the ball.
Step 2 - Squat down into a sitting position while holding the ball. Make sure that you are
looking straight ahead, with your back straight and that you are elevated on the balls of
your feet (half tiptoed). And most importantly, make sure that your thighs are parallel to
the ground.
Step 3 - Hop or bounce in the seated position between 3-5 inches per hop. Keep your
thighs parallel. When you land, that completes 1 repetition.
Step 4 - After you complete each repetition (each landing), you land back in the original,
seated position. Jump up again for the next repetition.
Step 5 - At the completion (the last rep) of the required set, blast off as high as you
possibly can. For example, if you are required to do 1 set of 15 repetitions, you will do 14
Squat Hops (3-5 inches per jump) and on the 15th Squat Hop, you will blast off as high
as you possibly can.
Calf raises :
http://img263.imageshack.us/img263/1856/baldrgerilmeleriwp2.jpg
Step1: Your starting position will be with the heel below the book or stair step rested on
by your entire body.
Step2: Raise yourself as high up as you can with only the one calf
Step3: Lower your body back to the original, starting position. This completes 1
repetition. Step4: begin second repetition.
Burnouts :
http://... read more
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Fitness Figure Competition Tips
on 1/31/2008
by
TanjaNo1
| filed in:
Other
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Monica Brant is one of the biggest (if not THE BIGGEST) legend in the sport of Fitness / Figure. Below are some of her tips to help you succeed
This is just a brief outline for you women who would like to get involved in fitness competitions. There is so much to think about and do before you compete, so make sure you have your list of needs and have some experienced, professional help.
Competition Tip # 1
Find an NPC amateur fitness contest in your area (or where ever - I lived in Texas and competed in Ca!) Look at the back of the mags. Or log on to www.npcnewsonline.com to find competitions. There are many around now, so be sure to plan in advance so that you have plenty of time to get it all together! Remember, carbs = energy! If you don't use them readily, they turn to fat. Yuck!
Competition Tip # 2
A good nutritionist is a must for anyone learning how to eat properly and for deciding which foods are best for YOUR physique. Don't be neglectful here, diet makes 80% of the preparations. Make sure you are taking in plenty of protein, carbs, and fat. You will need someone who can help you figure out your correct amounts and teach you how to weigh and measure your foods. Start early! I'm not eating as many complex carbs.
Competition Tip # 3
Gymnastic training is also a must. Beginners with none or little background in this field will need a good, experienced coach who can teach basic moves and tricks. Finding someone in your area is the best route...mostly because you will need anywhere from 3-5 practices weekly and you want it to be as convenient as possible. Private lessons are best...1-2 hours max. Depending on your availability and endurance. Make sure you learn drills and strength movements that will help you acquire the strength to perform all the moves you will need to do. I personally like to do push-ups in a variety of hand positions to strengthen the whole chest and ... read more
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Best sources of protein
on 1/29/2008
by
trifm
| filed in:
Diet and Nutrition
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Protein is derived from animal foods (meat & dairy products).
1 gram of protein equals 4 calories.
Protein when digested is broken down and absorbed as amino acids. The body is constantly replacing old cells with new ones and the amino acids are the “building blocks” of the new cells.
What happens when you don’t eat enough protein is that your body goes in a state of catabolism (fancy word for cannibalism) - the body in desperate need of amino acids to maintain life itself starts to strip apart muscle tissues and organs ( as they are made out of amino acids) in order to get them.
A decrease in lean muscle mass leads to a decrease in BMR which translates into a decrease in total energy expenditure. If you look again at the calorie deficit equality you will realize that a decrease in total energy expenditure means a decrease in the calorie deficit so the fat loss rate will decrease or even worse hinder.
Now that you know why it’s important to consume enough protein, let’s established how much is enough.
The protein consumption recommended for people that try to lose fat and engage in physical activities (exercising) is about 30% - 40% of total calories.
My approved list of protein sources
Source Portion size Protein/portion
------------------------------------------------------------------------------------------------------
Chicken breast 1 oz or 28.35 g 7 g
Turkey breast 1 oz or 28.35 g 7 g
Fresh fish (cod, haddock, halibut, tuna) 1 oz or 28.35 g 7 g
Lean beef 1 oz or 28.35 g 7 g
Milk 1 cup 7 g
Egg whites ... read more
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protein, fat loss
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How Do Celebrities Stay So Thin?
on 6/14/2008
by
Ray
| filed in:
Diet and Nutrition
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HOW DO CELEBRITIES STAY SO THIN?
Ray Salomone
www.GrecoRomanWellness.com
Not a day goes by, and I do mean not a day, when I’m not asked, “How do celebrities stay so thin?” The answer to this is long overdue and sure to rattle more than a few cages.
Over the years I’ve worked with many Hollywood types and the reality is, either they, or someone who pays their bills, have nearly unlimited financial resources to pursue their goals. They are not working real jobs or pursuing studies. They are devoted entirely to looking the absolute best they can in the shortest time possible. They are prepared to do whatever it takes to reach their goals. They hire a nutritionist, a masseuse and a personal trainer. Nannies and nurses care for their kids around the clock. Assistants do their shopping and other errands. When I am hired to get someone in shape for a movie or a photo shoot, the environment takes on that of a training camp, similar to a boxer in preparation for a championship fight. Everything we do is laser focused on helping the client lose fat, define muscles and create a vibrant look that will sell movie tickets or magazines. I’ve been known to train some clients six hours a day for a month or more.
It’s an awesome environment to be around and one I always look forward to joining, but the reality is, it’s not reality. It’s an artificial and temporary world created by publicists, producers and directors all with so much on the line. Done correctly, this “training camp” can help a celebrity transform themselves in only a matter of several weeks. The results can be seen all around us in magazines, entertainment shows and coursing through the internet. One day a celebrity will look very average and just a short time later they appear to be a totally different person. I will not name names, but I’m sure you’ve come up with a few already. There is such a transformation going on right now and in a matter of weeks, you’ll be... read more
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celebrities, supplemets, exercise, fat loss, weight loss
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Burn, Baby, Burn! The truth about burning calories !
on 2/22/2008
by
thetrainerx
| filed in:
Diet and Nutrition
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Before you reach for an extra croissant in the belief that your three-mile morning walk burned off an extra 300 calories (100 calories per mile), you might want to know that determining the amount of extra calories—calories your body doesn’t need to maintain your current weight—you actually burned is more tricky than a straight per-mile calculation. Why? There are several factors that come into play to determine how much of an actual caloric deficit you experience in a given exercise. If you are trying to lose weight by burning more calories each day than you need, consider the following:
• The calories you burn during your workout include calories you would normally burn if you were just sitting around daydreaming. In order for us to stay alive, to keep our hearts beating, lungs breathing, all metabolic processes functioning, our bodies have to burn energy. This is known as the resting metabolic rate, which actually accounts for about two-thirds of all the calories we burn in a given day! Take the example of the 300 calorie walk: If you weigh around 150 pounds and walked at a 3.5 mph pace you would burn approximately 160 extra net calories; the other 140 calories you would have burned anyway during that same time period--even if you were doing absolutely nothing. So your net caloric expenditure is 160, not 300. Probably not enough to cover a buttery croissant. This should not discourage you, just know that total calories burned does not equal total unneeded calories burned. Message: The calories the calorie counter on an exercise machine says you burned is only an estimation.
• Intensity Matters: They used to say it was important to go for the long burn—to work out for a long time at lower intensity to burn fat stores. Now the thinking is that the more vigorous and efficient your workout, the greater your net caloric expenditure—and the closer your gross caloric expenditure will be to your net energy cost. In other words, you will burn mor... read more
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calories, diet, nutrition
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Cardio on an Empty Stomach Boosts HGH
on 1/19/2008
by
Rusty
| filed in:
Diet and Nutrition
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Doing cardio on an empty stomach is the best way to insure fat loss. Your natural fat burning hormone HGH, is boosted dramatically when you perform intense interval type cardio on an empty stomach. To enhance the effect of HGH release, don't eat immediately after your cardio session...wait one hour to allow a full HGH release. This is especially effective at targeting those last 10-15 pounds of "stubborn" body fat. I recommend not going near any type of food for 4 hours before your cardio workout.
This tip is for people who want the slim and toned "Hollywood" look. If you want the bulkier look than you will want to eat a fast digesting protein source immediately after working out. Use the tip and become Tyler Durden from Fight Club! Oh yeah...the first and second rule is to not talk about this tip!... read more
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cardio, fight club, hgh, burn fat, stubborn fat
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Benefits of Flax seed
on 3/5/2008
by
lizette11216
| filed in:
Diet and Nutrition
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Do you remember Hillary Swank's physique in the "Million Dollar Baby?" How about the gorgeous blue dress she won at the 77th Academy Awards that accentuated her toned and muscular body? Hillary Swank transformed her slender body into a fighting machine by incorporating Flax seed oil in her diet.
Benefits of Flax seed
(HealthCastle.com) Its high content of alpha linolenic acids has made the ancient flax seed become our modern miracle food. Alpha linolenic acid is a type of plant-derived omega 3 fatty acid, similar to those found in fish such as salmon. Benefits of flax seed as shown in many studies include lowering total cholesterol and LDL cholesterol (the Bad cholesterol) levels. Other benefits show that flax seed may also help lower blood triglyceride and blood pressure. It may also keep platelets from becoming sticky therefore reducing the risk of a heart attack.
Other Benefits of Flax seed
Aside from alpha linolenic acid, flax seed is rich in lignan. Lignan is a type phytoestrogen (antioxidant) and also provides fiber. Researches reveal that lignan in flax seed shows a lot of promise in fighting disease -- including a possible role in cancer prevention especially breast cancer. It is thought that lignan metabolites can bind to estrogen receptors, hence inhibiting the onset of estrogen-stimulated breast cancer.
Recent studies also showed positive benefits of flax seed oil in IBD (Crohn's Disease and Colitis). Flax seed oil seems to be able to heal the inner lining of the inflamed intestines.
Moderately include flax seed in your diet. Indeed, a lot of food products contain flax seed such as bread, cereal and bakery goods. Bakers may use flax seed flour or include flax seed in baking.... read more
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nutrition, health, flax seed
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Understanding Your Body Fat Percentage
on 2/19/2008
by
MleighS84
| filed in:
Diet and Nutrition
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Body fat measurements and the measuring tape are recognized as superior methods for measuring "weight loss". When one declares that they want to "lose weight", what they often mean is that they want to lose fat. So, now that you've had your body fat percentage measured, what does the number really mean?
First, your body fat percentage is simply the percentage of fat your body contains. If you are 150 pounds and 10% fat, it means that your body consists of 15 pounds fat and 135 pounds lean body mass (bone, muscle, organ tissue, blood and everything else).
A certain amount of fat is essential to bodily functions. Fat regulates body temperature, cushions and insulates organs and tissues and is the main form of the body's energy storage. The following table describes body fat ranges and their associated categories:
*General Body Fat Percentage Categories
Classification Women (% fat) Men (% fat)
Essential Fat 10-12% 2-4%
Athletes 14-20% 6-13%
Fitness 21-24% 14-17%
Acceptable 25-31% 18-25%
Obese 32% plus 25% plus
*American Council on Exercise
Knowing your body fat percentage can also help you determine if your weight loss goals are realistic. Remember, weight loss doesn't always mean fat loss. For example:
Let's say you're a 130# woman with 23% body fat, and you goal is to "lose 20 pounds":
Initial body fat: 130# x 0.23 fat = 30 # body fat
Lean body mass: 130# total - 30# fat = 100# lean body mass (bones, organs and all else)
Goal: 130# - 20# = 110 pounds
As you can see, the goal of losing... read more
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