Add more contollable features
on 1/30/2011
by
The Az Beast
| filed in:
Other
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I will be more active again when I can add the gym I train at and can further control the information I am able to post. This is ludacris for a member to not be able to add the gyms he or she goes to. Your losing active members because this site is not becoming user friendly.... read more
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flavor up your canned tuna
on 7/28/2009
by
The Az Beast
| filed in:
Diet and Nutrition
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Making healthy tuna wraps with wild caught canned crab meat
Mix a can of tuna and a can of quality crab meat add some organic natural fat free mayonase some red onion slap 6 oz on a low fat low carb wrap and you got an awesome tasting high protein, lowfat, zero carb lunch.
I would have done this in recipes but as you can see its a suggestion not a recipe, make it up the way you like it and enjoy.... read more
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Making Egg Whites fully Digestable!
on 7/17/2009
by
The Az Beast
| filed in:
Diet and Nutrition
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Fact 1 Raw Egg whites are not digested in the human body!
Fact 2 It takes close to 5000 mg of Biotin to prevent the binding between the tetrameric protein Avidin and Biotin., so adding the Yolk really is not effective.
Fact 3 The long term effects of raw egg white consumption is a Biotin deficiency, leading to many assorted symptoms.
Fact 4 when you cook eggs such as scrambling you denature the quality of the protien.
The fact is for all the years of Athletes eating raw egg whites its been proven over and over that its a waste of your time and many since your body is not getting the protien you think its getting.
For years its been thought that the only way was to cook the whites, or buy them commercially denatured as powder, or as liguid but pasturized.
Now for some really good news for those of us that like eating raw egg whites, Avidin is broken down buy heating the egg white to 136 degree's for 3 to 4 minutes. So after looking into this with a Macrobiologist friend of mine he said I could do this process on my stove ( lol then I looked thru and found the process listed on the web but here's what he said) bring a pot of water to 140 degree's, then put a small colander in the pot to keep the eggs suspended off the bottom put in your whole eggs for 3 to 4 minutes then take them out and cool them and now you have eggs that you can be sure are bacteria free and that the whites are fully digestable ( since the cooking process does not start till 160 degree's you have liquid egg whites )
Or for those of you that are not concerned with cost buy pasturized eggs!
I find buying eggs in bulk then doing this process at home provides me with a great source of protien for my night shakes. did you also know that cooked egg whites last 2 to 3 hours in the system, but liquid will lqast 4 to 5 hrs keeping your system fully fueled thru the night.... read more
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Suck it in!
on 5/7/2009
by
The Az Beast
| filed in:
Strength Training
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If you want a tight smaller waist line ( stomach ) then listen up! Learn and practice sucking in your Gut. When you walk, when doing exercise, practice this at night, in the office, at work, when you wake up. The wall of the internal abdomen is stretched and it lies out farther and farther as we grow older. Factors associated with stomach sag are lower Testosterone levels ( leading to increased Estrogen ), medications, such as anti-depressants and especially for women pregnancy, birth control pills, processed foods, high trans fat and high fructose corn syrup. Corn syrup does not require insulin like glucose and starts to convert to fat almost as fast as you consume it, These are just some of the many factors that contribute to increased belly fat.
The abdomen has multiple layers of muscle but obviously we only see the outer layer, but several layers exist and deeper layers are made of fascia ( Connective tissues). These layers are difficult to return to a smaller and tighter size after they have been stretched, but believe me it can be done with the right kind of work.
Also another exercise ( made famous and done to perfection by Frank Zane ) is the Stomach Vaccum, suck in your gut as tight as you can exhale all remaining air then hold for 10 to 20 seconds and release. This technique and just holding in your gut will tighten up the Tissues surrounding your Abdominal's.
People learn and remember to suck in that Gut!
... read more
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Are You Replacing Fat with Muscle? do you know how you match up to known standard?
on 4/10/2009
by
The Az Beast
| filed in:
Diet and Nutrition
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By monitoring the changes of your lean body weight, you will be able to tell whether or not you are replacing fat with muscle. Lean body weight can be found by subtracting your body weight with your body fat weight. You body fat weight is calculated by multiplying your weight with your body fat percentage. Now I will give you an accepted equation that will give you a quick and easy Idea what your lean weight is and your approx Bodyfat. Go ahead and do the math then calculate with your calipers and let me know how the two match up.
Men
A- multiply your body weight ( nude ) by 1.082
B- add to the results to 94.42
C- multiply your waist girth ( across your belly button) by 4.15
D- subtract this number from the number obtained in B to obtain your lean weight ( fat free weight)
E- subtract your fat -free weight ( obtained in D) from your total body weight
F- multiply that number by 100
G- divide that number by your total body weight to obtain your body-fat %
pretty easy mine comes pretty close to my impedence scale, but I like this one better because it gives me a static ( steady) reading for progress tracking.
Women yours is a little more involved ( more steps, thiers more variables with the female body)
A- Multiply your body weight ( nude) by 0.732
B- add 8.987 ( save this number)
C- Measure your wrist ( at its widest point) then divide that number 3.14 (pi) to determine your wrists diameter ( save this number )
D- multiply your abdominal circumference ( across the belly button) by 0.157 ( save this number)
E- multiply your hip circumference ( measured at its widest point) by 0.249 ( save this number 0
F- multiply your forearm ( measured at its widest point ) by 0.434 ( save this number)
G- Add the numbers obtained in steps B and C ( save this number )
H- subtract the number obtained in step D from that obtained i... read more
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Men do you want to increase and or restimulate your Androgen levels ( Your Testosterone production)
on 4/1/2009
by
The Az Beast
| filed in:
Diet and Nutrition
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Stop drinking Beer or ingesting anything with Hops in it. Hops are by far the largest Estogen producing plant on the planet, In just 100 grams of Hops ( 3.5 oz's) thier are 30,000 to 300,000 units of Estrogen depending on the type of Hops. The problem is the major Estrogen in these plants is Estradiol, which is the primary Female Estrogen. Estradiol when taken into the male body directly lowers testosterone in the Testes and causes an increase in sex hormone binding Globulin levels which then bind up more of your Free Testosterone in your bloodstream keeping the bodies Testosterone down and allowing the Estrogen to run wild in the male body. The Estradiol in hops has also been found to directly interfere with leydig cells to produce Testosterone. Understand the presence of Hops in beer is no accident in 1516 the Protestant Church and the competing beer merchants pushed the German Beer Purity Act which broke the Catholic Church Monopoly on Beer production ( In the early days the Catholics owned and controlled most Beer and Wine production in the world as well as farming the Hops). This act eliminated every sexually and physically stimulating herb in Beer and replaced them with an Herb that causes sleepyness and dulls sexual drive in men ( Hops) in essence this was the first Drug Control law enacted by man. So if your getting past 30 and want to keep your Androgen levels going eliminate any Beer that contains Hops from your Diet. It is possible to enjoy Beer today if you look, its not easy to find but thier are breweries that are bringing back the Old ways and the Old mixes using Gruits ( which was what german Beer used prior to 1600) thier is Bruce Williams a Scottish brewer that now has 5 imports into America, they can be found at any large specialty stores ( here in Phoenix thier is Tops Liquer in Tempe). Thiers a brew called Heather Ale, thier Scotts Pine Ale, and other unusual Beers. I will be posting an extensive blog dealing with ... read more
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For a quick shot of extra Clean Calories A Shot of Olive Oil
on 3/31/2009
by
The Az Beast
| filed in:
Diet and Nutrition
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The Olive Oil Shooter - Extra virgin olive oil is a heart-healthy cancer fighter, can help to clrear your arteries, does wonders for your skin and nails and hair. It's actually one of the few foods allowed by the FDA to claim health benefits on the label. But that's not why we're interested in it for this article. We like it here because it's calorically dense, containing about 120 calories per tablespoon. Just get yourself a standard shot glass — a "single," or 1.5 ounces3 Tablespoons of the Olive oil fill the shot and toss it back. Do that three times in one day and you'll add 1000 squeaky-clean and fast burning calories to your daily intake. Think about the concept of MCT oils same principle kicks up the energy level and fuels the metabolism, plus tastes so much better than MCT oiland its cheaper. Nor can you beat the convenience — those 1000 calories take you maybe five seconds to prepare and consume. As an added bonus, those calories leave you feeling as if you haven't eaten anything, which makes them perfect for skinny guys who undereat because they just aren't hungry enough. Now, is this a pleasant experience? Well, it's not too bad you get used to it ( I like to pour a splash of Cider Vinager in it so it tastes like salad dressing lol) . Using "extra light" olive oil can help if you don't like the flavor ("light" in this case means light in flavor, not in calories; oil is oil, no matter how it looks or tastes), but it helps to just slam it down without thinking too much about it. So far I do a shot before my afternoon w/o, upon waking, next week I am adding a shot before bed.... read more
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Step ups to blow your intensity levels thru the roof
on 3/31/2009
by
The Az Beast
| filed in:
Strength Training
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I recently added both Barbell and Dumbbell step ups to my leg workout and you would not believe the workout you get. I started with just the Olympic bar or 25lb Dumbbells and a 18 inch box 2 sets of 30 seconds on each leg, today I hit 2 sets of 1 minute each leg combined with my Squat program and was dripping with sweat and could barley walk out of the gym. You want to kick your intensity levels like P90X just add these. I really like them.... read more
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3 Workouts to kickup Your Run
on 3/30/2009
by
The Az Beast
| filed in:
Endurance
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Adapted from an article By Jimmy Archer
Triathlete magazine
The run is the prime place for quick improvement without drastic changes to your program.
Here are three workouts for building killer speed over the distance run:
Mile Repeats - Frequency: Once per week.
Workout: 6x1 mile or 10x1K or 5x2K - If this is new to you start light with 4x1m and build up.
Rest: 1:1; in other words if your interval pace is seven minutes, then your rest should be at least five minutes and up to seven minutes. Pace: 10K pace or slightly faster. Do not exceed faster than 100 percent VO2 max pace. If your splits are not consistent and you slow down throughout the workout, you are running too fast. Start conservatively and build into it. It is OK to speed up, but if you start slowing down you are missing the objective the workout. Purpose: Physiologically this type of workout serves to build aerobic capacity--make you more efficient at race pace. You can either run faster over a given distance or you can run further at a given pace. Nothing will give you the strength and efficiency to finish strong like good ol' mile repeats.
4X4X4 - Frequency: Once per week in addition to mile repeats. (Don't do in the same week as hills)
Workout: Four sets of four 400's followed by four 200's. As in, run four 400's then four 200's. Rest five minutes and repeat three more times. The 16 400's and 16 200's combine for a six mile total workout distance. This workout can be mentally demanding. It is a good idea to start with half the workout (2 sets 4x400, 4x200), and add a set each time you do the workout. Rest: One to two minute jogs for the 400's. Jog an easy 200 for the 200's. Take five minutes very easy between each set. Pace: Run these faster than 10K pace and closer to what you can do for 5K. Purpose: This workout is ideal for high-end aerobic training and lactate tolerance. This is a great workout to do with friends. Just be sure y... read more
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4 One-hour Bike Workouts
on 3/30/2009
by
The Az Beast
| filed in:
Endurance
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Adapted from an article by Matt Fitzgerald
Triathlete magazine
The majority of articles on bike training for triathletes focus on higher-intensity workouts such as threshold rides, VO2 max intervals and hill repetitions. Every ride is one at more or less the same effort level. The only factor that distinguishes one workout from the next is duration. You figure you get 90 percent as much fitness benefit from noodling through your favorite one-hour loop at a steady, moderate effort level time and time again as you would get from throwing some fancy high-intensity workouts into the mix. You reckon that the hassle you spare yourself by not doing these workouts is worth more to you than 10 percent greater fitness. So you keep doing your loops.
Your bike training does not have to be all or nothing, With just a little mental effort you can easily incorporate some valuable high-intensity training into the same old routes you ride two or three times per week.
Here are four specific workouts to try:
1. One-hour Loop With Threshold Work
Threshold intensity is more or less your 40K time-trial effort level. Training at this intensity will improve your performance not just in triathlons featuring a 40K bike leg but also in triathlons of every distance because it produces physiological adaptations that generally improve your capacity to sustain hard efforts. To turn a one-hour loop into a threshold workout, just throw in one or two blocks of riding at your known or estimated 40K time-trial power level/speed. Don't worry about the effect of turns, winds and hills on your speed. Just maintain a consistent effort level. Be sure to begin the workout with at least 10 minutes of easy spinning to warm up. Beginners should do no more than 10 or 12 minutes of threshold riding in their first session. If you're fit and competitive, you can build up to 2 x 20 minutes, or 40 minutes straight. (Note that doing a given amount of threshold... read more
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