tag:blogger.com,1999:blog-30705503976794883012024-03-21T06:18:32.407-07:00How to Build Muscle FastAnonymoushttp://www.blogger.com/profile/02440203584689079578noreply@blogger.comBlogger65125tag:blogger.com,1999:blog-3070550397679488301.post-27592570055053654832013-03-28T07:52:00.000-07:002012-04-29T16:51:22.912-07:00HOW TO BUILD MUSCLE MASS FAST<div style="margin-bottom: 0in; margin-left: 0in; margin-right: 0in; margin-top: 0in; text-align: justify;">
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS',sans-serif;"><span style="color: black;">WELCOME TO 2BUILDMUSCLEFAST.COM. IF YOU WANT TO BUILD MUSCLE YOU HAVE DEFINITELY STOPPED AT THE RIGHT MUSCLE BUILDING SITE. THERE IS MORE THAN ENOUGH MUSCLE BUILDING TIPS HERE TO HELP YOU </span><a href="http://www.2buildmusclefast.com/p/tired-of-being-skinny-tired-of-being.html">BUILD MUSCLE FAST</a><span style="color: black;">. This website is for those who want to build a muscular physique and build muscle fast naturally. Anyone can build muscle fast if given the right information to do so. To build muscle fast is tough because there is a lot of bad information out there. However the information on this site will help you to build muscle fast so be sure to read over the entire site. To build muscle fast is not as simple as going to the gym and lifting weights. There are several factors that you need to be aware of that will influence the hard work you put into the gym. </span></span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS',sans-serif;"><span style="color: black; font-size: large;"><b>These factors include.....</b></span></span><br />
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<li><span class="Apple-style-span" style="font-family: 'Trebuchet MS',sans-serif;">eating the right foods</span></li>
<li><span class="Apple-style-span" style="font-family: 'Trebuchet MS',sans-serif;">consuming the right amount of calories for your body type</span></li>
<li><span class="Apple-style-span" style="font-family: 'Trebuchet MS',sans-serif;">get the right amount of protein & carbs for your body type</span></li>
<li><span class="Apple-style-span" style="font-family: 'Trebuchet MS',sans-serif;">performing the right exercises </span></li>
<li><span class="Apple-style-span" style="font-family: 'Trebuchet MS',sans-serif;">lift the right amount of weight while performing the exercises </span></li>
<li><span class="Apple-style-span" style="font-family: 'Trebuchet MS',sans-serif;">get the right amount of rest</span></li>
<li><span class="Apple-style-span" style="font-family: 'Trebuchet MS',sans-serif;">do the right amount of sets and reps</span></li>
<li><span class="Apple-style-span" style="font-family: 'Trebuchet MS',sans-serif;">drink enough water</span></li>
<li><span class="Apple-style-span" style="font-family: 'Trebuchet MS',sans-serif;">what supplement to take or do I have to take supplements???</span></li>
<li><span class="Apple-style-span" style="font-family: 'Trebuchet MS',sans-serif;">use correct form when performing the exercises</span></li>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS',sans-serif;"><span style="color: black;">If you neglect just one of these critical elements will greatly impact your muscle building results!!!. I have provided extensive use of photos to show you the proper exercises to build muscle fast and most importantly how to do the exercises correctly. You do not have to buy supplements to build muscle fast but I would be lying to you if I said they don’t help. Be careful with the supplements out there ready for purchase. Just because the label on the bottle promises you something does not mean it will happen. For that very reason we have a </span><a href="http://www.2buildmusclefast.com/p/recommended-muscle-building-supplements.html">recommended supplements</a><span style="color: black;"> page that showcases only supplements we have tried personally and that we know for a fact that they will help you to <a href="http://www.2buildmusclefast.com/p/recommended-muscle-building-supplements.html">build muscle fast</a>. </span></span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS',sans-serif;"><span style="color: black;">Again, supplements are not needed but they do help if you choose the right ones. A supplement that I know for a fact that will give you the push, energy and focus during your workouts is </span><a href="http://www.2buildmusclefast.com/2011/01/jack3d-usplabs-best-pre-workout.html">Jack3d</a><span style="color: black;"> because I take it myself. Be sure to read over my blog post </span><a href="http://www.2buildmusclefast.com/2011/01/jack3d-usplabs-best-pre-workout.html">Jack3d The Best Pre-workout Supplement</a><span style="color: black;"> for more information on this powerful supplement that will help you <a href="http://www.2buildmusclefast.com/2011/01/jack3d-usplabs-best-pre-workout.html">build lean muscle fast</a>. Again, be careful with the supplements out there ready for purchase and be sure to read the entire label before buying and taking any supplement. Be sure to also check out our </span><a href="http://www.2buildmusclefast.com/2011/01/musclebuilding-supplement-i-dont.html">supplements that we do not recommend</a><span style="color: black;"> this will keep you from wasting money like we have on so many other bogus supplements!!!<o:p></o:p></span></span></div>
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<span style="color: black;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS',sans-serif;">For those visitors who are independent and self starters there is plenty of information on this website to kick start your plans to build muscle fast without having to go into your pockets and spend a lot of money. So if you are skinny or just unhappy with your current physique be sure to book mark our site!!! There is plenty of information here to read over and educate yourself so you can build muscle fast. An excellent place to start is read over all the information listed on the page tabs above or by looking over the individual links below which are posted to our <a href="http://www.2buildmusclefast.com/p/build-muscle-blog.html">build muscle fast blog</a>.<o:p></o:p></span></span></div>
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</div>Anonymoushttp://www.blogger.com/profile/02440203584689079578noreply@blogger.com0tag:blogger.com,1999:blog-3070550397679488301.post-1053187765250981042012-04-29T16:49:00.000-07:002012-04-29T16:49:39.749-07:00Best Approach to Bulking & Build Muscle<span style="font-family: "Trebuchet MS",sans-serif;">To BUILD MUSCLE you have to take in more calories than your body needs to maintain your current weight and include this with a weightlifting program. If you are natural lifter you won't be able to add a noticeable amount of muscle to your frame unless you're taking enough calories and nutrients to support muscle growth. If this is not followed you may even lose muscle despite your hours of lifting weights at the gym. So with that said, if you are not taking in enough nutrients your muscle growth will be hampered, but this does not mean that the more you eat the more muscle you will build. I to have made this error 3-4 years earlier on in my quest to build muscle and its one of the biggest mistakes a natural lifter can make when training to build an eye catching muscular physique.</span><br />
<br />
<br style="font-family: "Trebuchet MS",sans-serif;" /><span style="font-family: "Trebuchet MS",sans-serif;">Natural lifters have a limited ability to build muscle. The amount of muscle you can build depends on your body's ability to create new muscle tissue from the protein eaten. Your body's ability to recover from your weightlifting sessions and build muscle are chiefly dependent on your natural Testosterone levels, your Testosterone/cortisol ratio.</span><br style="font-family: "Trebuchet MS",sans-serif;" /><span style="font-family: "Trebuchet MS",sans-serif;">You can eat as much food as you want; but you must understand as a natural lifter you simply can't change your protein synthesis limit naturally. Eating more food than your body can use to build muscle will with out a doubt lead to more body fat being stored.</span><br style="font-family: "Trebuchet MS",sans-serif;" /><span style="font-family: "Trebuchet MS",sans-serif;"> </span><br />
<span style="font-family: "Trebuchet MS",sans-serif;">So, you can't force your body into building muscle by over eating. Adding nutrients and calories will have a positive effect on muscle growth until you reach a certain point specific to your body. After that, any additional calories will be stored as body fat. So understand this, the more you eat the bigger you will get but this additional weight will be mostly attributed to fat gain NOT MUSCLE GAIN.</span><span style="font-family: "Trebuchet MS",sans-serif;"> </span><br />
<br />
<span style="font-family: "Trebuchet MS",sans-serif;">Another thing natural lifters should be aware of is that once your body creates a fat cell it cannot be removed. The more fat cells you have, the easier it is for your body to store fat. When overeating for a period of time, your body in turn will increase the total number of fat cells. This is huge because the more fat cells you have, the easier it is for your body to store fat as well as making it more difficult to lose it! </span><br />
<br />
<span style="font-family: "Trebuchet MS",sans-serif;">When following an over eating bulking approach to building muscle it will make it harder to lose fat and easier to gain it over time. Of course thru diet and exercise you can deplete these fat cells of its stored energy but you cant actually remove a fat cell from the body!!!</span><br style="font-family: "Trebuchet MS",sans-serif;" /><span style="font-family: "Trebuchet MS",sans-serif;"> </span><br />
<span style="font-family: "Trebuchet MS",sans-serif;">I'm all for taking in extra calories to feed muscle growth to build muscle you must take in more calories than you burn each day. But once you meet your specific daily calorie requirements to feed muscle growth any additional calories will only make you fatter so you should not overeat trying to force your body to build muscle.</span><br style="font-family: "Trebuchet MS",sans-serif;" /><span style="font-family: "Trebuchet MS",sans-serif;"> </span><br />
<span style="font-family: "Trebuchet MS",sans-serif;">It is my personal opinion your calorie intake should allow you to gain on average 1 to 2 pounds monthly. If you are not gaining that amount of weight per month increase your daily calorie intake by 300 calories. If you are gaining more than 2 pounds per month, more than likely you adding a lot of unneeded body fat. You should reduce your calories by 300 until you reach the 1-2 pound range per month. Once you start to attain that 1-2 pounds of weight gain per month then you have found the amount of calories specific to your body which is half the battle. Also you should keep a close watch on yourself in the mirror it never lies!!!</span><br style="font-family: "Trebuchet MS",sans-serif;" /><span style="font-family: "Trebuchet MS",sans-serif;"> </span><br />
<span style="font-family: "Trebuchet MS",sans-serif;">So in closing in your quest to build a muscular physique don't become a fat slob. No one should be above 12% body fat; I have been guilty of this myself. You can't force your body into adding more muscle by overeating</span>.<br />
<br style="font-family: "Trebuchet MS",sans-serif;" /><span style="font-family: "Trebuchet MS",sans-serif;">You will hurt your muscle gains if your not taking in enough calories and nutrient dense foods. So adding good food will help you gain muscle faster, but once you meet your specific daily calorie requirements any additional calories will only make you fatter . As far as the best macro ratios there is a lot of conflicting information out there probably because we are all different. Typically I keep my sources of daily calories (macros) around 50% carbs 30% proteins and 20% fats. But as I previously mentioned we are all different just like you have to figure out your specific daily calorie requirements to feed muscle growth you also have to figure out the best sources of your calories for optimum muscle growth specifically for you. (For example im currently seeking a certification in Sports Nutrition it was mentioned in one of the textbooks the typical bodybuilder should keep their calories from fat sources to 10% which for me would be on the low end)</span><br style="font-family: "Trebuchet MS",sans-serif;" /><span style="font-family: "Trebuchet MS",sans-serif;"> </span><br />
<span style="font-family: "Trebuchet MS",sans-serif;">Natural lifters must also understand that gaining 1 to 2 pounds of muscle per month in the first year is the most you can expect. And for most, gaining more than 5 pounds of solid muscle per year once your are no longer a beginner is not common. But if you gain 5 pounds over several years means huge noticeable muscle gains!!! One final thing muscle gains should never be a justification for eating junk foods. So understand a calorie is not a calorie when it comes to building muscle!! This is all advice DO WHATEVER THE F@CK YOU WANNA DO!!</span><br style="font-family: "Trebuchet MS",sans-serif;" />Anonymoushttp://www.blogger.com/profile/02440203584689079578noreply@blogger.com0tag:blogger.com,1999:blog-3070550397679488301.post-58880591846746579032011-11-28T21:36:00.001-08:002011-11-28T21:39:00.083-08:00Deload Weeks Are Essential to Build Muscle Fast<!--[if gte mso 9]><xml>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">A mistake many weight lifters make is
that they never DELOAD. </span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">In fact, most of us train for weeks
and months at a high intensity and never deload. <br />
<br />
<b>What is a Deload?</b><br />
<br />
A deload is a series of exercise sessions (1 week) where you drop the intensity
and volume from your weight lifting sessions. In a sense a deload is actually
an active rest period. <br />
<b>Factors of Intensity</b><br />
<br />
When you’re in a deload week, you’ll want to lower the intensity of the
session. This is what allows your body to recover, regenerate and prepare for
the next several weeks of intense training.<br />
<br />
Factors you should focus on to lessen Intensity include:<br />
<br />
<i>Sets<br />
Reps<br />
Load (weight lifted)<br />
Duration of weightlifting session</i></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><br />
<b>Signs You Need to Deload</b><br />
<br />
<i>Increase in resting heart rate<br />
tough time warming up</i></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<i><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Aches and pains</span></i></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<i><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Insomnia</span></i></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<i><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Drop in sex drive<br />
Lifts are not improving<br />
gym burnout</span></i></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<i><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Training over 3 months continuously without
a deload week</span></i></div>
<b>Simple Points to Follow</b><br />
<br />
1. Schedule a deload week every 12 weeks of continuous weight lifting.<br />
2. Do not lift to failure stop 2-3 reps before hitting failure.<br />
3. Cut down the overall volume and sets to your routine for example if your normal
routine is 12-14 sets per weight lifting session during deload week scale that
back to 6-7 total sets.<br />
5. Make your deload sessions short in duration. Get in and get out of the gym.<br />
<br />
Lifting weights has an effect on the body. It breaks it down and makes it
weaker! That stress placed on the body creates an adaption of greater strength
and more muscle (if the right intensity nutrition and rest are taken).<br />
<br />
Now, if the proper “amount” of rest and recovery strategies (good nutrition,
stretching, rest, etc.) isn’t utilized, then the lifter/athlete has not fully
recovered to the level he or she was at prior to the previous training session.
If this is repeated over and over, it could lead to injury and over-training
and lack of results when it comes to strength and muscle gains.<br />
<br />
But, if there’s an sufficient amount of rest and deloads are scheduled
periodically, then the lifter fully recovers to a baseline GREATER than their
previous level.<br />
<br />
Personally we do not practice the deload week instead every 4-6 months we
take a full week off from the gym <b style="mso-bidi-font-weight: normal;">no
training period!!</b> We find that this works for us.<span style="mso-spacerun: yes;"> </span>We noticed after taking a full week off all
our aches and pains are gone and we come back stronger than ever. Not to mention
the muscle pumps seen during and after the workout <span style="mso-spacerun: yes;"> </span>for the first couple of weeks thereafter are
much more noticeable. But it’s just all advice go with the option that works
best for you. <span style="mso-spacerun: yes;"> </span><br />
<br />
<span><a href="http://www.2buildmusclefast.com/p/recommended-muscle-building-supplements.html" target="_blank">CLICK HERE TO SEE THE SUPPLEMENTS WE RECOMMEND</a> </span><br />Anonymoushttp://www.blogger.com/profile/02440203584689079578noreply@blogger.com0tag:blogger.com,1999:blog-3070550397679488301.post-47671548812963405072011-07-20T14:56:00.000-07:002011-07-21T13:52:33.192-07:00Muscle Building and Weight Loss Ebooks Are They Worth It????<div style="text-align: justify;"><span class="Apple-style-span" style="color: blue; font-family: 'Trebuchet MS', sans-serif;"><b><a href="http://d4e734s6s91iqi-4ofvgk1oxcl.hop.clickbank.net/">Muscle Gaining Secrets Muscle Building ebook</a></b></span><br />
<div class="separator" style="clear: both; text-align: center;"></div><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Whats great about these ebooks is they all have a money back guarantee. <a href="http://d4e734s6s91iqi-4ofvgk1oxcl.hop.clickbank.net/"><span class="Apple-style-span" style="color: blue;">Muscle Gaining Secrets</span></a> is an ebook written by Jason Ferruggia. The premise of the ebook is to help skinny guys or anyone for that matter pack on muscle so they can get big and ripped.The ebook is a 197 page manual that explains in detail the best ways for guys to build muscle. The ebook covers training, nutrition and recovery all in their own detailed sections. I personally purchased this ebook about 2 years ago and at that time felt the information was valuable. Alot of information we cover in our videos on you-tube are based off his recommendations. If you want more info on Jason's ebook <a href="http://d4e734s6s91iqi-4ofvgk1oxcl.hop.clickbank.net/"><span class="Apple-style-span" style="color: blue;">click here.</span></a> </span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />
</span><br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://1a6f6ft8l25tliy3hkvlt2u35k.hop.clickbank.net/"><img border="0" height="71" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1296A6IX6ycD8O6hvxn611vidgX7D0eWvn_y1bgpprVXBz4zaClSU9ffIKAJxd1gnPp73JK3ywCwRlcEn1a_c7j0Zd8WmSBSn0lP_-yZk-m6PIEXo9gwXkx7Vypa-hgyhKm44wspQ5M-3/s320/muscle-gaining-secrets-mini-banner-pic.png" width="320" /></a></div><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />
</span></div><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"></span><br />
<div style="text-align: justify;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />
</span></div><a href="http://9341a825t21use6rr9gdrzdmck.hop.clickbank.net/"><b><span class="Apple-style-span" style="color: blue;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">The Diet Solution Program-Accelerated Fat Burning</span><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"> </span></span></b></a><br />
<div style="text-align: justify;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">This is an ebook we actually purchased some time back that we feel will help those looking to lose weight and keep it off thru maintaining a healthy diet and lifestyle. This ebook goes into detail about how to effectively burn fat and lose weight. Counting calories will make you lose some weight while your body adjusts to the new calorie intake, when it does your results will slow and come to a stop. </span><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><a href="http://9341a825t21use6rr9gdrzdmck.hop.clickbank.net/"><span class="Apple-style-span" style="color: blue;">Accelerated fat burning method</span></a> does not allow the body to readjust to changes so it keeps burning the fat it has in reserve. When it starts adjusting to the new diet and amount of calories received, you hit it again in another direction. <a href="http://9341a825t21use6rr9gdrzdmck.hop.clickbank.net/"><span class="Apple-style-span" style="color: blue;">Accelerated fat burning</span></a> requires high speed metabolism, to achieve this you need exercise and healthy food. </span><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Metabolism is the process by which your body turns food into glucose. Glucose is the matter the body burns to produce energy for life. </span></div><div style="text-align: justify;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />
</span></div><div style="text-align: justify;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Glucose comes from many foods and each one is necessary for the process to work well. Accelerated fat burning requires all food groups to be ingested daily. In moderate quantities but all groups are necessary. The balance lies in how much of each you must eat to stay healthy and burn fat. </span><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Exercise accelerates the heart and blood pressure, it is necessary to force your metabolism into high gear. Exercise combined with a healthy diet is the key for accelerated fat burning. A healthy diet helps you to eliminate toxins and poison from your blood and organs, especially the liver. Guess what, the liver is also responsible for fat burning. To achieve an accelerated fat burning metabolism you must clean your liver and other systems so they can work properly. </span><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Water is necessary for this process, at least eight glasses of water per day help you flush out all the toxins and harmful substances in your systems. Once the liver and the digestive system are clean and working properly your body will work better, you will feel more energy and the weight will continue falling off. </span></div><div style="text-align: justify;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />
</span></div><div style="text-align: justify;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Continuous exercise plus an accelerated fat burning liver and digestive system will keep you burning calories even when you sleep. </span><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">It is really not hard, but you have to know how to do it. It is designed to help make the weight loss process more understandable and easier. It will not make it easy but it will make the process easier. Big Difference there......For more info on this ebook <span class="Apple-style-span" style="color: blue;"><a href="http://9341a825t21use6rr9gdrzdmck.hop.clickbank.net/">click here. </a></span></span><br />
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</span></div><div style="text-align: justify;"><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 2px; -webkit-border-vertical-spacing: 2px; color: blue; font-family: 'Trebuchet MS', sans-serif;"><a href="http://5480bazco90oqf0dv8yf78phu8.hop.clickbank.net/"><b>Vince Del Monte's No Nonsense Muscle Building &/or Your Six Pack Quest</b></a></span></div><div><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">The premise of the ebook is similar to that of the ebook mentioned above Muscle Gaining Secrets which is to help skinny dudes or anyone for that matter pack on some muscle.The ebook explains in detail the most effective ways to build muscle. I did not purchase this ebook but did have a chance to read over around the same time we purchased Jason's Muscle Gaining Secrets ebook. And at that time felt the information was valuable for me. Alot of information we cover in our videos on you-tube are based off his and Jason's recommendations. For more info on <span class="Apple-style-span" style="color: blue;"><a href="http://5480bazco90oqf0dv8yf78phu8.hop.clickbank.net/">Vince's ebook click here</a>. </span></span></div><div><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />
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</span></div><div><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">In our opinion if you are new to losing weight and trying to build a muscular physique then these ebooks are valuable but realize alot of this information is already out there you just have to look for it. Same goes for p90x at $150 I don't see the value but for some one who needs structure and all the info in one place and or who don't have any knowledge about getting into shape then for them its worth it :)</span><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">As I mentioned above whats great about the ebooks mentioned above they all have a money back guarantee.</span></div><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">P90X is the Most Extreme Home Fitness Training System Ever! <a href="http://www.tkqlhce.com/5a100p-85-7NSSQVQPUNPOVOQWUW" onmouseout="window.status=' ';return true;" onmouseover="window.status='http://www.beachbody.com';return true;" target="_blank">Click here to get your DVDs</a><img border="0" height="1" src="http://www.lduhtrp.net/4m115fz2rxvGLLJOJINGIHOHJPNP" width="1" /></span><br />
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<img alt="Get Ripped in 90 Days " border="0" src="http://www.lduhtrp.net/la102g04tzxINNLQLKPIKJQMPNMM" /></a>Anonymoushttp://www.blogger.com/profile/02440203584689079578noreply@blogger.com0tag:blogger.com,1999:blog-3070550397679488301.post-7190946500322965982011-07-19T08:45:00.000-07:002011-07-19T08:45:58.865-07:00Best Exercises to Build Triceps<div style="font-family: "Trebuchet MS",sans-serif; text-align: center;"><b><span style="font-size: x-large;">TRICEPS DIPS</span></b></div><div style="font-family: "Trebuchet MS",sans-serif;"><br />
</div><div class="separator" style="clear: both; font-family: "Trebuchet MS",sans-serif; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEid_ROCnjFaiotc9j7OS97kKVSLhKi1n9qR8fgLKXmsjIp0A5m2DyB1Jd6IWBsLSk1OGwQ1xhYPPplvGH2ihpQsofHGq3zfRogrofRhHbQtMhAG3EAiTOT89XcKx38fmgbQnK2dBY9JyYsS/s1600/triceps2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEid_ROCnjFaiotc9j7OS97kKVSLhKi1n9qR8fgLKXmsjIp0A5m2DyB1Jd6IWBsLSk1OGwQ1xhYPPplvGH2ihpQsofHGq3zfRogrofRhHbQtMhAG3EAiTOT89XcKx38fmgbQnK2dBY9JyYsS/s200/triceps2.jpg" width="200" /></a></div><div class="separator" style="clear: both; font-family: "Trebuchet MS",sans-serif; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSAWJu8tVdii5GUMMoZgSuv4D8dveffpmJzEnV5YmNgUeUUR9dROGXmNl4fcaesJhoFJSb0P7NEez1v8ALyHrWrc8kYR7WP26wP1BpFbrT6pqJkrgShRD5zUdm1NvLABVLoAiqvC38kuGq/s1600/triceps1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSAWJu8tVdii5GUMMoZgSuv4D8dveffpmJzEnV5YmNgUeUUR9dROGXmNl4fcaesJhoFJSb0P7NEez1v8ALyHrWrc8kYR7WP26wP1BpFbrT6pqJkrgShRD5zUdm1NvLABVLoAiqvC38kuGq/s200/triceps1.jpg" width="200" /></a></div><div style="font-family: "Trebuchet MS",sans-serif;"><br />
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</div><ol style="font-family: "Trebuchet MS",sans-serif;"><li>To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars.</li>
<li>Now, inhale and slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body. This helps to better focus on triceps involvement. Lower yourself until there is a 90 degree angle formed between the upper arm and forearm.</li>
<li>Then, exhale and push your torso back up using your triceps to bring your body back to the starting position.</li>
<li>Repeat the movement for the prescribed amount of repetitions.</li>
</ol><div style="font-family: "Trebuchet MS",sans-serif;"><b>Variations:</b> If you are new at this exercise and do not have the strength to perform it, use a dip assist machine if available. These machines use weight to help you push your body weight.</div><div style="font-family: "Trebuchet MS",sans-serif;">Otherwise, a spotter holding your legs can help.</div><div style="font-family: "Trebuchet MS",sans-serif;">More advanced lifters can add weight to the exercise by using a weight belt that allows the addition of weighted plates.</div><div style="font-family: "Trebuchet MS",sans-serif;"><br />
</div><div style="font-family: "Trebuchet MS",sans-serif;">The purpose of the board press is to train specific ranges of the pressing motion in order to increase overall power for a bigger bench press. This is actually pretty simple. The lifter places a stack of boards on his chest. The bar is lowered until it touches the boards, and is pressed back up. The great thing about board presses is that both the positive and negative ranges of motion can be restricted and it is dependent upon the lifters preference. This can be done by simply choosing the height of the boards or how many boards to use. </div><div style="font-family: "Trebuchet MS",sans-serif;"><br />
</div><div style="font-family: "Trebuchet MS",sans-serif;">With a complete set of boards the lifter can choose which part of his range of motion to concentrate on or restrict. For example one 4 inch board works the range of motion from 4 inches off the chest up to lockout. Each additional board height decreases the range of motion. The more boards that are used the more the triceps are involved in the movement. The top half of the bench press really targets the triceps which is why you want to limit the range of motion when training simply to get bigger arms.</div><div style="font-family: "Trebuchet MS",sans-serif;"><br />
</div><div style="font-family: "Trebuchet MS",sans-serif; text-align: center;"><b><span style="font-size: x-large;">TRICEPS EXTENSIONS </span></b></div><div style="font-family: "Trebuchet MS",sans-serif;"><br />
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</div><div class="separator" style="clear: both; font-family: "Trebuchet MS",sans-serif; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiorx3Cq3qvhlw2Ec2yr3fWMUogix5KaKSjZCTh1P-AQFvUyazmXeFOWZNkgI7UoshHXVgyrxcV5q2jadGA10DK_4zBYmlkPe3JfxPvXbalRqis8TxXhEqhYVxDjNzPm8givtsVho-uaFDJ/s1600/triceps4.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiorx3Cq3qvhlw2Ec2yr3fWMUogix5KaKSjZCTh1P-AQFvUyazmXeFOWZNkgI7UoshHXVgyrxcV5q2jadGA10DK_4zBYmlkPe3JfxPvXbalRqis8TxXhEqhYVxDjNzPm8givtsVho-uaFDJ/s1600/triceps4.jpg" /></a></div><div style="font-family: "Trebuchet MS",sans-serif;"><br />
</div><div class="separator" style="clear: both; font-family: "Trebuchet MS",sans-serif; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimDC3S_pI7vwOPd-kilI3iW96Nr0ZfpIb3RnWA_Yhz6PPS8rZoMIo04_vJG2fp0s8Wx_hmBSfxJbFmJjREZnPIz8ujHIHxtPjsfAPKf0T_oyN3MsqdR13wZZ_uJLa2utlgl7MddwjNJemH/s1600/triceps3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimDC3S_pI7vwOPd-kilI3iW96Nr0ZfpIb3RnWA_Yhz6PPS8rZoMIo04_vJG2fp0s8Wx_hmBSfxJbFmJjREZnPIz8ujHIHxtPjsfAPKf0T_oyN3MsqdR13wZZ_uJLa2utlgl7MddwjNJemH/s1600/triceps3.jpg" /></a></div><div style="font-family: "Trebuchet MS",sans-serif;"><br />
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</div><ol style="font-family: "Trebuchet MS",sans-serif;"><li> Start by setting a bar attachment (straight or e-z) on a high pulley machine.</li>
<li> Facing the bar attachment, grab it with the palms facing up (supinated grip) at shoulder width. Lower the bar by using your lats until your arms are fully extended by your sides. <b>Tip:</b> Elbows should be in by your sides and your feet should be shoulder width apart from each other. This is the starting position.</li>
<li> Slowly elevate the bar attachment up as you inhale so it is aligned with your chest. Only the forearms should move and the elbows/upper arms should be stationary by your side at all times.</li>
<li> Then begin to lower the cable bar back down to the original staring position while exhaling and contracting the triceps hard.</li>
<li> Repeat for the recommended amount of repetitions.</li>
</ol><div style="font-family: "Trebuchet MS",sans-serif; text-align: center;"><span style="font-size: x-large;"><b>CLOSE GRIP BENCH PRESS </b></span></div><ol style="font-family: "Trebuchet MS",sans-serif;"></ol><div style="font-family: "Trebuchet MS",sans-serif;"><br />
</div><div class="separator" style="clear: both; font-family: "Trebuchet MS",sans-serif; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNWWOtodAbPB7Gmey8Z8a8eWqB8tZmY5nR6fm0IiE8wSdDcqV9LAxYByhXBNe0Vwv4beDBm5CKVpyVz82fPEDHYeQ0EHSYL8x1oeEygEDZxP8NBk-pXLxD1mUUVmIo0aTYKdS0Bgou21wR/s1600/6.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNWWOtodAbPB7Gmey8Z8a8eWqB8tZmY5nR6fm0IiE8wSdDcqV9LAxYByhXBNe0Vwv4beDBm5CKVpyVz82fPEDHYeQ0EHSYL8x1oeEygEDZxP8NBk-pXLxD1mUUVmIo0aTYKdS0Bgou21wR/s1600/6.jpg" /></a></div><div style="font-family: "Trebuchet MS",sans-serif;"><br />
</div><div class="separator" style="clear: both; font-family: "Trebuchet MS",sans-serif; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDBLUrW6SBjU6SmpdeaxAL129f7x3GMVld7nn2O6prTsFDe7e6BziHmRm3qIMZOGElTgs-RiIFQqYu9lBqYc8DLRCUyDmgO_wv_EvMJ5hmJGa2QW26WkArMZpkZY_v3hP0GDfj1qqaNSsi/s1600/5.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDBLUrW6SBjU6SmpdeaxAL129f7x3GMVld7nn2O6prTsFDe7e6BziHmRm3qIMZOGElTgs-RiIFQqYu9lBqYc8DLRCUyDmgO_wv_EvMJ5hmJGa2QW26WkArMZpkZY_v3hP0GDfj1qqaNSsi/s1600/5.jpg" /></a></div><ol style="font-family: "Trebuchet MS",sans-serif;"><li> Lie back on a flat bench. Using a close grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.</li>
<li> As you breathe in, come down slowly until you feel the bar on your middle chest. <b>Tip:</b> Make sure that - as opposed to a regular bench press - you keep the elbows close to the torso at all times in order to maximize triceps involvement.</li>
<li> After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. <b>Tip:</b> It should take at least twice as long to go down than to come up.</li>
<li> Repeat the movement for the prescribed amount of repetitions.</li>
<li> When you are done, place the bar back in the rack.</li>
</ol><div style="font-family: "Trebuchet MS",sans-serif; text-align: center;"><span style="font-size: x-large;"><b>BOARD PRESSES </b></span></div><ol style="font-family: "Trebuchet MS",sans-serif;"></ol><div class="separator" style="clear: both; font-family: "Trebuchet MS",sans-serif; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkWuRQkrM_cletGmcY1CpY3bXmpoeIAnz-qYbapRGujFaUO2jTCuuAoAGeNIv023oul1LEsVGWQihH65vSMJo_Sb19xPn2GTYLQEy2fbJhd5APYAc5O7U5zVl6PZe71f-LMa2NFR1aYyHa/s1600/9.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkWuRQkrM_cletGmcY1CpY3bXmpoeIAnz-qYbapRGujFaUO2jTCuuAoAGeNIv023oul1LEsVGWQihH65vSMJo_Sb19xPn2GTYLQEy2fbJhd5APYAc5O7U5zVl6PZe71f-LMa2NFR1aYyHa/s1600/9.jpg" /></a></div><div style="font-family: "Trebuchet MS",sans-serif;"><br />
</div><div class="separator" style="clear: both; font-family: "Trebuchet MS",sans-serif; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguKLJltoDpP_-bnoy56KAtWPG4eUkswVRD9iG1hHPvywKnzwC4_1JiAXUy8jhNnimxhjYb7hiHcdMwRkcCvyBiKvUPFsfGJ49fDbBt00t0KBJUidr7YeVH4gpffKbMcdTKwLB4VmpFarO0/s1600/8.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguKLJltoDpP_-bnoy56KAtWPG4eUkswVRD9iG1hHPvywKnzwC4_1JiAXUy8jhNnimxhjYb7hiHcdMwRkcCvyBiKvUPFsfGJ49fDbBt00t0KBJUidr7YeVH4gpffKbMcdTKwLB4VmpFarO0/s1600/8.jpg" /></a></div><div style="font-family: "Trebuchet MS",sans-serif;"><br />
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</div><ol style="font-family: "Trebuchet MS",sans-serif;"><li>Begin by lying on the bench, getting your head beyond the bar if possible. One to five boards, made out of 2x6's, can be screwed together and held in place by a training partner, bands, or just tucked under your shirt.</li>
<li> Tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement.</li>
<li> You can take a standard bench grip, or shoulder width to focus on the triceps. Pull the bar out of the rack without protracting your shoulders. The bar, wrist, and elbow should stay in line at all times. Focus on squeezing the bar and trying to pull it apart.</li>
<li> Lower the bar to the boards, and then drive the bar up with as much force as possible. The elbows should be tucked in until lockout. </li>
</ol>Anonymoushttp://www.blogger.com/profile/02440203584689079578noreply@blogger.com0tag:blogger.com,1999:blog-3070550397679488301.post-2358213539646079042011-05-05T15:18:00.000-07:002011-05-05T15:18:56.864-07:00Tendonitis & Musclebuilding<!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves/> <w:TrackFormatting/> <w:PunctuationKerning/> <w:ValidateAgainstSchemas/> <w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid> <w:IgnoreMixedContent>false</w:IgnoreMixedContent> <w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText> <w:DoNotPromoteQF/> <w:LidThemeOther>EN-US</w:LidThemeOther> <w:LidThemeAsian>X-NONE</w:LidThemeAsian> <w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript> <w:Compatibility> <w:BreakWrappedTables/> <w:SnapToGridInCell/> <w:WrapTextWithPunct/> <w:UseAsianBreakRules/> <w:DontGrowAutofit/> <w:SplitPgBreakAndParaMark/> <w:DontVertAlignCellWithSp/> <w:DontBreakConstrainedForcedTables/> <w:DontVertAlignInTxbx/> <w:Word11KerningPairs/> <w:CachedColBalance/> </w:Compatibility> <w:BrowserLevel>MicrosoftInternetExplorer4</w:BrowserLevel> <m:mathPr> <m:mathFont m:val="Cambria Math"/> <m:brkBin m:val="before"/> <m:brkBinSub m:val="--"/> <m:smallFrac m:val="off"/> <m:dispDef/> <m:lMargin m:val="0"/> <m:rMargin m:val="0"/> <m:defJc m:val="centerGroup"/> <m:wrapIndent m:val="1440"/> <m:intLim m:val="subSup"/> <m:naryLim m:val="undOvr"/> </m:mathPr></w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
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</style> <![endif]--> <div class="MsoNormal" style="font-family: "Trebuchet MS",sans-serif; line-height: normal; margin-bottom: 7.5pt;"><span style="font-size: small;"><span style="color: black;">One of the most occurring problems faced by muscle builders and athletes that strength train is joint pain. You and everyone you know at the gym at one time has commented and remarked on how your (knee, shoulder, elbow) is in pain. Complaints like these can be found at any given time in any gym around the world, and unfortunately, this joint pain causes your muscle building to be less efficient.</span></span></div><div class="MsoNormal" style="font-family: "Trebuchet MS",sans-serif; line-height: normal; margin-bottom: 7.5pt;"><span style="font-size: small;"><span style="color: black;">Fortunately, most of the time joint pain can be attributed to several simple things. More often than not, bodybuilders are in pain working out because of one of the following:</span></span></div><div class="MsoNormal" style="font-family: "Trebuchet MS",sans-serif; line-height: normal; margin: 0in 0in 7.5pt 22.5pt; text-indent: -0.25in;"><span style="font-size: small;"><span style="color: black;"><span>·<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><span style="color: black;">They rarely warm up adequately</span></span></div><div class="MsoNormal" style="font-family: "Trebuchet MS",sans-serif; line-height: normal; margin: 0in 0in 0.0001pt 22.5pt; text-indent: -0.25in;"><span style="font-size: small;"><span style="color: black;"><span>·<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><span style="color: black;">They perform</span><span style="color: black;"> </span><span style="color: black;">muscle building workouts for too long and/or too frequent</span></span></div><div class="MsoNormal" style="font-family: "Trebuchet MS",sans-serif; line-height: normal; margin: 0in 0in 7.5pt 22.5pt; text-indent: -0.25in;"><span style="font-size: small;"><span style="color: black;"><span>·<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><span style="color: black;">They’re training with weights that are too heavy.</span></span></div><div class="MsoNormal" style="font-family: "Trebuchet MS",sans-serif; line-height: normal; margin: 0in 0in 7.5pt 22.5pt; text-indent: -0.25in;"><span style="font-size: small;"><span style="color: black;"><span>·<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><span style="color: black;">They don’t allow enough time for their joints, tendons, muscle, etc to rest.</span></span></div><div class="MsoNormal" style="font-family: "Trebuchet MS",sans-serif; line-height: normal; margin: 0in 0in 7.5pt 22.5pt; text-indent: -0.25in;"><span style="font-size: small;"><span style="color: black;"><span>·<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><span style="color: black;">They don’t use the proper technique when lifting weights.</span></span></div><div class="MsoNormal" style="font-family: "Trebuchet MS",sans-serif; line-height: normal; margin: 0in 0in 7.5pt 22.5pt; text-indent: -0.25in;"><span style="font-size: small;"><span style="color: black;"><span>·<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><span style="color: black;">They don’t consume all the proper vitamins and nutrients their body requires.</span></span></div><div class="MsoNormal" style="font-family: "Trebuchet MS",sans-serif; line-height: normal; margin: 0in 0in 7.5pt 22.5pt; text-indent: -0.25in;"><span style="font-size: small;"><span style="color: black;"><span>·<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><span style="color: black;">Or, all of the above.</span></span></div><div class="MsoNormal" style="font-family: "Trebuchet MS",sans-serif; line-height: normal; margin-bottom: 7.5pt;"><span style="font-size: small;"><span style="color: black;">Pain that comes in goes in a knee, elbow, or someplace else is not a sign of a serious problem – every person experiences that, strength trainer or not. We’re referring to chronic pain – pain that lasts for days, weeks, and possibly even months without interruption. In addition, we’re referring to pain that is not caused by one of the above strength training mistakes, but something much more serious.</span></span></div><div class="MsoNormal" style="font-family: "Trebuchet MS",sans-serif; line-height: normal; margin-bottom: 7.5pt;"><span style="font-size: small;"><b><span>Bodybuilder/Muscle Building Joint Problems:</span></b></span></div><div class="MsoNormal" style="font-family: "Trebuchet MS",sans-serif; line-height: normal; margin-bottom: 7.5pt;"><span style="font-size: small;"><span style="color: black;">There are a variety of different problems that inflict athletes, as well as non-athletes, in the joints. The most common types of joint pain afflictions include tendinitis, bursitis, and arthritis.</span></span></div><div class="MsoNormal" style="font-family: "Trebuchet MS",sans-serif; line-height: normal; margin-bottom: 7.5pt;"><span style="font-size: small;"><b><span style="color: black;">Tendinitis</span></b><span style="color: black;"> </span><span style="color: black;">– Tendonitis is the most common and the most treatable cause of pain that affects bodybuilders and weight trainers. However, if left untreated as a bodybuilder tries to gain muscle while “working through the pain” can cause a real, long-lasting problem. It can quickly put an end to all strength training programs for the next several months. Athletes experience tendonitis when the tendon around the joint has become inflamed from an overuse or injury.</span></span></div><div class="MsoNormal" style="font-family: "Trebuchet MS",sans-serif; line-height: normal; margin-bottom: 0.0001pt;"><span style="font-size: small;"><span style="color: black;">Related: tendonitis</span><span style="color: black;"> </span><span style="color: black;">causes, symptoms, treatment and prevention.</span></span></div><div class="MsoNormal" style="font-family: "Trebuchet MS",sans-serif; line-height: normal; margin-bottom: 7.5pt;"><span style="font-size: small;"><b><span style="color: black;">Arthritis</span></b><span style="color: black;"> </span><span style="color: black;">-- While there are many kinds of arthritis, the two main ones include osteoarthritis and rheumatoid arthritis. Out of these two, osteoarthritis is by leaps and bounds the most common to those that undergo weight lifting and strength training exercises.</span></span></div><div class="MsoNormal" style="font-family: "Trebuchet MS",sans-serif; line-height: normal; margin-bottom: 7.5pt;"><span style="font-size: small;"><b><span style="color: black;">Osteoarthritis</span></b><span style="color: black;"> </span><span style="color: black;">is caused by wear and tear on the joints, classified by the deterioration of the cartilage that is located at the ends of the bones. This smooth cartilage turns rough, which causes more friction and pain as you lift weights. If untreated, this pain can immobilize you. In fact, many athletes careers have been ended by cases of chronic osteoarthritis.</span></span></div><div class="MsoNormal" style="font-family: "Trebuchet MS",sans-serif; line-height: normal; margin-bottom: 7.5pt;"><span style="font-size: small;"><b><span style="color: black;">Bursitis</span></b><span style="color: black;"> </span><span style="color: black;">– Located within our joints are located small, fluid filled sacks known as bursae. The bursae acts as an assistant to the movement of muscles and joints by cushioning them against friction. These sacks have the ability to become inflamed and injured due to a variety of reasons (training mistakes listed above) and a chronic pain can occur, also called “bursitis.”<span> </span>Bursitis is most commonly found in the shoulder or elbow, as known as</span><span style="color: black;"> </span><span style="color: black;">tennis elbow.</span></span></div><h1 style="font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;">Tendonitis Treatment Methods</span></h1><div style="font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;">Tendonitis treatment is a process of resting and rebuilding the affected area. With the proper care to the area, tendonitis pain should lessen within a 3 week period. But more time is needed before the tendon fully recovers. While the pain may lessen within 3 weeks, the tendon needs at least 6 weeks to form the scar tissue needed to fully repair the affected area.</span></div><div style="font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;">Scar tissue will continue to form in the affected area long after 6 week period. In severe tendonitis cases, scar tissue will be forming for up to 1 year after treatment commenced.</span></div><div style="font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;">The key to successful tendonitis treatment is patience. In almost 90% of recurring tendonitis cases the individual did not give the tendon sufficient time to recover before returning to the activity that caused the pain initially. If you do not give the tendon enough time to recover tendonitis will return, it's a simple as that.</span></div><div style="font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;">Below you will find our steps for tendonitis treatment. You will find more specific area treatments by selecting a body part from the list on the left. If you follow the advice mentioned above and the tendonitis pain persists we advise you to consult your doctor as soon as possible.</span></div><h2 style="font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;">Tendonitis treatment - self help steps</span></h2><ul style="font-family: "Trebuchet MS",sans-serif;" type="disc"><li class="MsoNormal" style="line-height: normal;"><span style="font-size: small;"><strong>Stop the activity that caused the pain</strong><br />
The first step to proper tendonitis treatment is to stop all activities associated with the affected area.</span></li>
<li class="MsoNormal" style="line-height: normal;"><span style="font-size: small;"><strong>Rest the affected area for at least 3 weeks</strong><br />
Rest is the most important part of tendonitis treatment. In most cases the tendon will be able to completely heal itself with enough rest.</span></li>
<li class="MsoNormal" style="line-height: normal;"><span style="font-size: small;"><strong>If possible, brace the area</strong><br />
If possible we recommend you brace the affected area. This could mean a wrist brace (wrist), arm sling (shoulder), knee brace (knee), etc. Bracing the area protects it against further inflammation and strain.</span></li>
<li class="MsoNormal" style="line-height: normal;"><span style="font-size: small;"><strong>Apply anti-inflammatory medication to the area</strong><br />
Anti-inflammatory medication can help to relieve tendonitis pain and dilate the blood vessels. This allows for relief of the pain, without causing any stiffening of the tissue.</span></li>
<li class="MsoNormal" style="line-height: normal;"><span style="font-size: small;"><strong>After 3 weeks, re-evaluate the situation</strong><br />
How is the pain feeling after 3 weeks? If the pain has not subsided, rest for another 3 weeks. If the area is feeling better you can begin further rehabilitation.</span></li>
<li class="MsoNormal" style="line-height: normal;"><span style="font-size: small;"><strong>Apply light resistance, movement and stretching</strong><br />
Apply slow and controlled movement to the affected area. If no pain is felt, you may use very light weights. After movement some gentle stretching can be applied. Repeat these light movement exercises for a minimum of 3 weeks.</span></li>
<li class="MsoNormal" style="line-height: normal;"><span style="font-size: small;"><strong>Start light exercise</strong><br />
By now your tendon should be ready for some light exercises. </span></li>
<li class="MsoNormal" style="line-height: normal;"><span style="font-size: small;"><strong>Ease back into activity</strong><br />
Your tendon should now be ready to start regular activity again. Make sure your properly warm up and stretch your tendon before you begin exercising. </span></li>
</ul><div style="font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;">If you follow the tendonitis treatment steps mentioned above and your tendonitis pain does not subside you should consult your doctor of physician as soon as possible. Some further treatment methods may need to be used.</span></div><h2 style="font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;">Support braces</span></h2><div style="font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;">Support braces are often used in tendonitis treatment and prevention. The role of the brace is to support the affected area by limiting movement and supporting the tendon. Many tendonitis sufferers use braces as part of rehabilitation of joints. Common braces include knee, wrist, ankle, elbow, neck and heel.</span></div><div style="font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;">Braces are designed to be used in conjunction with rest and rehabilitation of the tendon. If you feel tendonitis pain, simply applying a brace will not fix the problem. You should follow the steps mentioned above.</span></div><h2 style="font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;">Massage therapy</span></h2><div style="font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;">Massage therapy is becoming a very popular way to ease the pain of tendonits and aid the tendons in recovery. If possible, choose a masseuse that has qualifications or experience with tendonitis. Be sure to inform the masseuse of your condition before commencing your massage.</span></div><h2 style="font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;">Ultrasound treatment</span></h2><div style="font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;">Ultrasound is used by doctors and physicians to break down scar tissue around the tendon. Ultrasound uses sound waves that vibrate at a very high level to increase circulation and soften the affected area. Ultrasound can also be used as phonophoresis to help topical pain and nutrient solutions reach further down into the tissues.</span></div><h2 style="font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;">Tendonitis surgery</span></h2><span style="font-size: small;"><span style="font-family: "Trebuchet MS",sans-serif;">In extreme cases where tendonitis cannot be treated using any other method surgery is required. Surgery is only every used as a last resort to treat tendonitis.</span></span><span style="color: black; font-family: "Arial","sans-serif"; font-size: 10.0pt;"></span>Anonymoushttp://www.blogger.com/profile/02440203584689079578noreply@blogger.com0tag:blogger.com,1999:blog-3070550397679488301.post-29868990998309633712011-05-02T12:23:00.000-07:002011-05-02T12:29:14.852-07:00Does Weight Lifting Stunt Growth?<div class="MsoNormal" style="background: white; line-height: normal;"><span class="Apple-style-span" style="color: #333333; font-family: 'Trebuchet MS', sans-serif; font-size: 16px;">The whole concept of growth being stunted by weightlifting is a fairy tale that I have been hearing for years. </span><span class="Apple-style-span" style="color: #333333; font-family: 'Trebuchet MS', sans-serif; font-size: 16px;"> </span><span class="Apple-style-span" style="color: #333333; font-family: 'Trebuchet MS', sans-serif; font-size: 16px;">The American Academy of Pediatrics recently changed their policy (</span><span class="Apple-style-span" style="color: #333333; font-family: 'Trebuchet MS', sans-serif; font-size: 16px;"><a href="http://aappolicy.aappublications.org/cgi/content/full/pediatrics;107/6/1470#B2" target="_blank"><span style="color: #3366cc;">PEDIATRICS Vol. 107 No. 6 June 2001, pp. 1470-1472</span></a></span><span class="Apple-style-span" style="color: #333333; font-family: 'Trebuchet MS', sans-serif; font-size: 16px;">) regarding this topic by stating that "strength training programs do not seem to stunt growth and do not seem to have any long-term detrimental effect on cardiovascular health. </span></div><div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span style="color: #333333; font-family: 'Trebuchet MS', sans-serif; font-size: 12pt;"> <br />
Weight Training Recommendation<br />
<br />
I wouldn't recommend that teens lift any weight that he or she can't do in a controlled manner with perfect form for at 10 repetitions until he or she is 18 or so. A weight that the weight lifter can perform with perfect form for 10-15 repetitions will give you excellent muscle building results. Once you reach the age of18, you can introduce heavier weights but never go below 5 repetitions, due to my experience this rep range is not needed for bodybuilding.<br />
<br />
When it comes to teens and lifting weights my concern is not the risk of stunting their growth which won't happen with proper training; what should be of most concern is the risk of injuring tendons, ligaments, or joints that are unused to the demands of heavy lifting. These types of injuries will have affects for the rest of one’s life and will only get worse as they age. This is the reason why I emphasize the importance of proper weight selection and perfect exercise form.<o:p></o:p></span></div><div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span style="color: #333333; font-family: 'Trebuchet MS', sans-serif; font-size: 12pt;"><br />
Now look at this topic from this standpoint. Lifting weights didn't stunt the growth of Lebron James, Shaquille O'Neal, David Robinson, Charles Barkley and Karl Malone. All these NBA stars started lifting in their early teens and all have gone on to be 6feet 5 inches tall to 7 ft tall. Arnold Schwarzenegger started lifting in his teens and he is over 6 feet tall., Provided that exercise form, proper weight selection and safety are always emphasized, you will not stunt your growth by lifting weights.<o:p></o:p></span></div><div class="MsoNormal"><br />
</div>Anonymoushttp://www.blogger.com/profile/02440203584689079578noreply@blogger.com0tag:blogger.com,1999:blog-3070550397679488301.post-54568632844170906672011-04-30T12:57:00.000-07:002011-04-30T12:57:41.656-07:00The Effects of Alcohol on Building Muscle Mass<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">If your goal is to build muscle mass fast then you should be aware of the negative effects that alcohol can have on you and your goals. <br />
<br />
When alcohol is consumed it is proven that it becomes the preferred energy source and can suppress the utilization of body fat as energy. That sucks for those looking to lose fat. <br />
<br />
Alcohol provides 7 calories per gram. So you're getting a lot of empty calories that just are not used for building muscle mass. Alcohol calories will promote fat storage as well as reduce your body’s ability to utilize protein, vitamins and minerals essential for building muscle mass. <br />
<br />
For those reasons, if you're trying to shed fat and get cut and build muscle you should greatly limit your consumption of alcohol if not drop it altogether. <br />
<br />
When you drink, there are hormonal changes that occur within your body that have a negative impact on building muscle. One such impact is the reduction of testosterone in your blood and another is the increased conversion of testosterone to estrogen resulting in the elevation of estrogen that leads to increased body fat levels, gynecomastia (man boobs) and water weight. <br />
<br />
Alcohol also acts as a diuretic which leads to another negative effect of alcohol because it can deplete nutrients that are critical to muscle growth. This includes the depletion of magnesium, potassium, and calcium. This can also impair protein synthesis as well as your immune system. Alcohol also depresses the central nervous system, impairing strength and mental capacities. In a study done by the American Journal of Clinical Research they concluded that just a mere 24g of alcohol consumption showed the rate at which your body burns fat decreased by a whopping 73%! So I guess that is why a lot of heavy beer drinkers have beer belly’s. This is not because they get a lot of extra calories its just that your body uses the alcohol as energy instead of your fat!!! So if you are serious about building muscle and getting in shape and getting a ripped six pack you need to cut out the alcohol altogether!!!! </span><div class="MsoNormal"><br />
</div>Anonymoushttp://www.blogger.com/profile/02440203584689079578noreply@blogger.com0tag:blogger.com,1999:blog-3070550397679488301.post-36112413244220829262011-04-27T21:34:00.000-07:002011-04-27T21:34:25.216-07:00Progressive Overload Means Guaranteed Muscle Growth<div style="font-family: "Trebuchet MS",sans-serif;">The first thing you should know is that the human body doesn’t care that you want to build muscle, burn fat, or become stronger.<br />
<br />
Your body only cares about one thing which is keeping you alive and functioning as resourcefully as possible. Needless to say the human body adapts to its environment quickly to ensure you stay alive.<br />
<br />
So with that said, the only way your body will ever build muscle or improve the way you want it to is by creating an environment that convinces your body that these changes and improvements MUST be made to keep you alive.Your body will not change or improve unless you force it to.<br />
<br />
No matter how perfect your workout is, you will not build muscle or strength unless you convince your body that these are things that must happen in order for you to survive.<br />
And with that said this brings us to the progressive overload principle.</div><div style="font-family: "Trebuchet MS",sans-serif;"><br />
</div><div style="font-family: "Trebuchet MS",sans-serif; text-align: center;"><span style="font-size: large;"><span style="font-size: x-large;">The Progressive Overload Principle</span></span></div><div style="font-family: "Trebuchet MS",sans-serif;"><br />
The progressive overload principle states:<br />
<br />
In order for a muscle to grow, strength to be gained, performance to increase, or for any similar improvement to occur, the human body must be forced to adapt to a tension that is above and beyond what it has previously experienced.<br />
<br />
And what it means is, if you lift the same weights, for the same number of reps, the same way for the next 20 years… nothing will ever happen. Your body will never change or improve in any way. You will only maintain your current state.<br />
<br />
However, if you increase the demands you are placing on your body by increasing the weight being lifted, lifting the same weight for more reps, or just doing something that increases the demands that your body needs to meet, then your body will have no other choice but to make the necessary changes and improvements that will allow it to adapt to this environment and remain capable of performing these tasks.<br />
<br />
And these “changes” and “improvements” and “adaptations” come in the form of more muscle and strength, less fat, and the overall results you are shooting for.<br />
<br />
Muscle growth is just our body’s adaptive response to the demands being placed on it through your exercise regime. You’re basically convincing your body that in order for it to survive, it’s going to need to make these changes and improvements.<br />
<br />
So let me show you how this principle applies to weight training.<br />
An Example of Progressive Overload<br />
<br />
Let’s say you can lift 225lbs on the bench press for 2 sets of 6 reps.<br />
<br />
Now, if you continue to lift that same 225lbs for those same 2 sets of 6 reps for the next 20 years you will not build muscle or have any strength gains. This is because there was no progressive overload.<br />
<br />
Your body has already adapted to this tension (225lbs for 2 sets of 6 reps) and has already built up the amount of muscle needed to perform this task on a regular basis.<br />
<br />
Because you ARE NOT increasing the demands being placed on your body, you aren’t giving your body ANY reason to BUILD MUSCLE. If you fail to provide some form of progressive overload over time, your body will never see any reason build muscle.<br />
<br />
However, if you were to lift 225lbs for 2 sets of 7 reps instead of 2 set of 6reps on that same exercise, then YOUR BODY WILL HAVE THAT REASON TO BUILD MUSCLE.<br />
<br />
You increased the tension, the AND the work your body had to do. Instead of doing the same 2 sets of 6reps with 225lbs, you worked to do 1 additional rep on each set.<br />
<br />
And, while it may only seem like a small improvement, it’s EXACTLY what you need to do in order to prove to your body that it needs to improve.<br />
<br />
In the same way, if you were to now try to lift 230lbs for 2 sets of 6 reps an increase of 5lbs… the exact same type of reason would now exist for your body to now build muscle.<br />
<br />
You’re basically telling your body: Hey, look the work you have to do has increased, so you better build some more muscle and add some more strength to survive.<br />
<br />
This is progressive overload.</div><div style="font-family: "Trebuchet MS",sans-serif;"><br />
Whether you get just 1 more rep on just 1 set, or add 5lbs to all of your sets… it doesn’t matter. Your goal is to somehow beat what you did in your previous workout.<br />
<br />
And as long as you do this as often as you can and cause some form of gradual progression to take place over time, then you are giving your body a reason to build muscle and strength.<br />
<br />
As long as that reason is there, muscle growth is guaranteed to follow.<br />
Does That Mean I Need To Progress Every Single Workout?<br />
<br />
No. This is next to impossible!!! If we all could, everyone would be lifting 315 lbs on the bench press for 50 reps…. so this is not realistic.<br />
<br />
However, you should definitely have that mindset and strive to increase the demands being placed on your body as often as you possibly can but always be sure to keep safety and proper form in mind. Whether this happens every workout, or just once per month it is your job to make sure it happens.<br />
<br />
As long as you’re forcing progressive overload to take place in some form over time, then your body will continue to build muscle and strength will increase.</div>Anonymoushttp://www.blogger.com/profile/02440203584689079578noreply@blogger.com0tag:blogger.com,1999:blog-3070550397679488301.post-6491506812150106472011-04-27T20:47:00.000-07:002011-04-27T20:47:04.537-07:00HOW LONG TO REST BETWEEN SETS?<!--[if gte mso 10]> <style>
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UnhideWhenUsed="false" QFormat="true" Name="Intense Emphasis"/> <w:LsdException Locked="false" Priority="31" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Reference"/> <w:LsdException Locked="false" Priority="32" SemiHidden="false"
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UnhideWhenUsed="false" QFormat="true" Name="Book Title"/> <w:LsdException Locked="false" Priority="37" Name="Bibliography"/> <w:LsdException Locked="false" Priority="39" QFormat="true" Name="TOC Heading"/> </w:LatentStyles> </xml><![endif]--><span style="font-family: "Trebuchet MS",sans-serif;">Believe it or not, the amount of time that you rest between sets has an effect on your training results. </span><br style="font-family: "Trebuchet MS",sans-serif;" /><br style="font-family: "Trebuchet MS",sans-serif;" /><span style="font-family: "Trebuchet MS",sans-serif;">Here are my recommendations for how long you should rest between sets based on the following THREE goals… </span><br />
<br />
<ul><li><span style="font-family: "Trebuchet MS",sans-serif;">If you want increased muscular endurance or want the benefits of increased metabolic or circuit type training…You should rest 20-60 seconds between sets. If the exercise being performed is more demanding on the body you should rest closer to the 60 sec range. If it’s less demanding it’s OK to rest more towards the 20sec range. TYPICALLY THESE REST RANGES ARE FOLLOWED BY THOSE IN SOME TYPE OF CARDIO EXERCISE LOOKING TO LOSE WEIGHT AND BURN FAT. </span></li>
</ul><ul><li><span style="font-family: "Trebuchet MS",sans-serif;">If you want to Increase Strength and Maximize Muscular Power (Bodybuilding) you should rest 2-4 minutes between sets. Again the more demanding the exercise the more you should stay towards the higher end of the 2-4 minute rest range. The less demanding the exercise the more you should stay towards the lower end of the 2-4 minute rest range. TYPICALLY THESE REST RANGES ARE UTILIZED BY THOSE LOOKING TO BUILD MUSCLE & STRENGTH AS WELL AS EXPLOSIVE POWER. </span></li>
</ul><ul><li><span style="font-family: "Trebuchet MS",sans-serif;">For Getting “Toned,” and Building A Little Muscle and Improving How Your Body Looks…Resting 1-3 minutes between sets is probably best for you. The more intense an exercise is the more you should stay closer to the 2-3 minute rest range. The less demanding the exercise is the more you should stay in the 1-2 minute rest range. TYPICALLY THESE REST RANGES ARE UTILIZED BY THOSE LOOKING TO TONE AND BUILD MUSCLE WHILE TRYING TO LOSE WEIGHT. </span></li>
</ul><br />
<div style="text-align: left;"><b><span style="font-size: large;"><span style="font-family: "Trebuchet MS",sans-serif;">THE LAST TWO GOALS REST RANGES SEEM THE SAME BUT RESTING 1 MINUTE INSTEAD OF 2 MINUTES MAKES A HUGE DIFFERENCE!!! </span></span></b></div><br />
<span style="font-size: large;"><b><span style="font-family: "Trebuchet MS",sans-serif;">How Long Should I Rest Between Exercises? </span></b></span><br style="font-family: "Trebuchet MS",sans-serif;" /><br style="font-family: "Trebuchet MS",sans-serif;" /><span style="font-family: "Trebuchet MS",sans-serif;">You should rest about as long as you rested between sets of the previous exercise, which means if you rested 2 minutes between sets of your first exercise you should rest about 2 minutes before doing your first set of your NEXT exercise. </span><br style="font-family: "Trebuchet MS",sans-serif;" /><br style="font-family: "Trebuchet MS",sans-serif;" /><span style="font-family: "Trebuchet MS",sans-serif;">But I’m not strict when it comes to rest times between exercises, because sometimes you just need a little more time to recover from that last set of the previous exercise as well as time to actually get ready and set up for your next exercise. </span><br style="font-family: "Trebuchet MS",sans-serif;" />Anonymoushttp://www.blogger.com/profile/02440203584689079578noreply@blogger.com0tag:blogger.com,1999:blog-3070550397679488301.post-21074089077938574762011-04-06T14:45:00.000-07:002011-04-06T14:47:06.902-07:00Best Time to Take Creatine to Build Muscle Fast<em><span style="color: black; font-family: 'Trebuchet MS', sans-serif; font-style: normal;">When is the best time to take creatine for the best strength and muscle building results?</span></em><span class="apple-converted-space"><span style="color: black; font-family: 'Trebuchet MS', sans-serif;"> </span></span><span class="apple-style-span"><span style="color: black; font-family: 'Trebuchet MS', sans-serif;">I have to admit; there is a lot of varying opinions on how and when to take creatine supplements.</span></span><br />
<br />
<span style="color: black; font-family: 'Trebuchet MS', sans-serif;">Some sources say you have to take creatine first thing in the morning, others say before your workout, others say after your workout, while others may say before a meal, and others state before you go to bed.<o:p></o:p></span><br />
<span style="color: black; font-family: 'Trebuchet MS', sans-serif;"><br />
</span><br />
<span style="color: black; font-family: 'Trebuchet MS', sans-serif;">When you are in the “loading” phase of creatine supplementation, you are ensuring that you have the optimal amount of creatine in your muscles prior and during the workout. After the loading phase, you are basically maintaining the amount of creatine you need to get the job done. <o:p></o:p></span><br />
<span style="color: black; font-family: 'Trebuchet MS', sans-serif;"><br />
</span><br />
<span style="color: black; font-family: 'Trebuchet MS', sans-serif;">Personally, I always have a creatine mixture immediately after my workouts and on the days I do not workout first thing in the morning before breakfast. About a half hour after my work out on the way home from the gym I throw back my creatine mixture.<o:p></o:p></span><br />
<span style="color: black; font-family: 'Trebuchet MS', sans-serif;">I've found that when I take my creatine immediately after my workouts with a simple carb mixture, I get the best results. Based on the research I've done, it seems that it is the most opportune time to best absorb the creatine. </span><br />
<span style="color: black; font-family: 'Trebuchet MS', sans-serif;"><br />
</span><br />
<span style="color: black; font-family: 'Trebuchet MS', sans-serif;">First, your muscles are pretty much tapped out after a hard workout. You can say that your muscles are in a state of desperation and need fuel ASAP. </span><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">By taking in a simple carbohydrate after your training, you are basically “shuttling” fuel to your muscle cells and by taking in a creatine after your workout, you are immediately replenishing your muscles of creatine which have been used up in the workout. </span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />
</span><br />
<span style="color: black; font-family: 'Trebuchet MS', sans-serif;">Besides, your muscles are most receptive to producing new glycogen (fuel) within the first few hours after your workout. During this time, blood circulation to the muscles is much greater as well which causes your muscles to soak up everything like a sponge. Insulin, is produced and released in the presence of the carbohydrates which will act as a shuttle to transport glycogen and creatine into your muscles at the most opportune time which is post workout.<o:p></o:p></span><br />
<span style="color: black; font-family: 'Trebuchet MS', sans-serif;"><br />
</span><br />
<span style="color: black; font-family: 'Trebuchet MS', sans-serif;">Now on the days I don’t workout I take my creatine first thing in the morning on an empty stomach. My whole mode of thinking is this….. when are my muscles most likely to absorb most of the creatine I’m taking. It’s in the mornings after a night of sleep (you have not ate anything for 8 hours your muscles are dying for energy) and after my workout when my muscles are most likely to soak up whatever I consume. <o:p></o:p></span><br />
<br />
<span style="color: black; font-family: 'Trebuchet MS', sans-serif;">Now some creatine supplements advise you to take it only before working out and not post workout. But more than likely your glycogen stores may already be full how are your muscles going to take up anymore beyond that?<o:p></o:p></span><br />
<span style="color: black; font-family: 'Trebuchet MS', sans-serif;"><br />
</span><br />
<span style="color: black; font-family: 'Trebuchet MS', sans-serif;">Now, the important thing you will have to remember is to experiment a little. What has worked for me may not work for you. But my advice is to first try taking your creatine supplement when your muscles are most likely to absorb it which is first thing before breakfast and immediately after an intense workout!!<o:p></o:p></span>Anonymoushttp://www.blogger.com/profile/02440203584689079578noreply@blogger.com0tag:blogger.com,1999:blog-3070550397679488301.post-9897404849473504142011-04-06T14:10:00.000-07:002011-04-06T14:48:42.649-07:00How Does Creatine Help to Build Muscle Fast<span style="color: black; font-size: 11.5pt;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">The best way to explain how creatine works to build muscle is to give you a real life example everyone who lifts weights can relate to. I'll start off with a bench press example. This is how I know for a fact that creatine supplementation works!!! Let's say you want to get 5 reps with a 275 lbs and you really want to get at least 4 reps. Of course anything more than 4 reps would make your day!. Let's assume your not supplementing with any creatine supplements. Since you only get a small amount of creatine from your diet your not getting a lot of creatine phosphate in your muscles.<o:p></o:p></span></span><br />
<span style="color: black; font-size: 11.5pt;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />
</span></span><br />
<span style="color: black; font-size: 11.5pt;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">So, you take the weight off the rack and you squeeze out one rep easily. You take a breath and do one more rep but now starting to struggle with the weight. At this point, you know the next rep will come tough, if at all, since your muscles are losing energy.<o:p></o:p></span></span><br />
<span style="color: black; font-size: 11.5pt;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />
</span></span><br />
<span style="color: black; font-size: 11.5pt;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">In your muscle, you've exhausted your stores of ATP with these two reps. ATP is your primary energy source for short bursts of energy. After rep 2 your body is now looking for additional stores of creatine phosphate to convert to ATP in order to power up an additional rep or two. However, you only have minimal amounts of creatine phosphate stored in your muscles, you don't have enough ATP to power the weight up. Inevitably, your muscles give out and the weight falls on your chest. THANK GOD FOR YOUR TRAINING PARTNER!!!<o:p></o:p></span></span><br />
<span style="color: black; font-size: 11.5pt;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />
</span></span><br />
<span style="color: black; font-size: 11.5pt;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">In short, you simply didn't have enough short term energy (ATP) to power up those extra two reps you are shooting for. Now, let's say you've been loading up on creatine for the past week. You step into the gym and you decide to try that same weight. You take the weight off the rack and WOW, you complete the first two reps no problem. Inside your muscle, you now have more than enough creatine phosphate stores to convert to ATP. This means more short term energy to push up the weight.<o:p></o:p></span></span><br />
<span style="color: black; font-size: 11.5pt;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />
</span></span><br />
<span style="color: black; font-size: 11.5pt;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">You then push out two more reps and you then squeeze out one more rep to your AMAZEMENT!! You hit 5 reps! You sit up in shock FEELING LIKE YOU THE MAN AND YOU WONDER WHAT JUST HAPPENED!! Simply put, you had more short term energy that allowed you to power up those last couple of reps. <b>THIS IS HOW CREATINE WORKS!!!</b><o:p></o:p></span></span><br />
<span style="color: black; font-size: 11.5pt;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />
</span></span><br />
<span style="color: black; font-size: 11.5pt;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">This is what creatine does. It helps replenishes short term energy (ATP), energy that is needed to keep on PUSHING UP the weight. More weight and reps means you build lean muscle mass.<o:p></o:p></span></span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: 11.5pt;">When an individual starts out </span><span class="Apple-style-span" style="font-size: 15px;">supplementing</span><span class="Apple-style-span" style="font-size: 11.5pt;"> with creatine, they will notice the greatest amount of size and strength gains in the first couple of months. There have been studies that show a significant increase in body mass. </span></span><br />
<span style="color: black; font-size: 11.5pt;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />
</span></span><br />
<span style="color: black; font-size: 11.5pt;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">What you should know is creatine has a cell expanding property which “volumizes” cells. When additional creatine enters the muscle, it brings water along with it. This additional fluid actually expands your muscles giving them a full or pumped look. True, there is some water gain but over time, this becomes a true muscle gain. How are you not going to gain more muscle when your muscles are getting stronger. At first the muscle gains while supplementing creatine was thought to be just added water weight but scientists now believe that this gain is not just water gain but muscle gain.<o:p></o:p></span></span><br />
<span style="color: black; font-size: 11.5pt;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />
</span></span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: 15px;">It is true that if you've been taking creatine for over a couple of months and stop supplementing it, you will lose the cell volumizing effects and the water gain but you won't lose the muscle you've gained through your hard work in the gym. Muscle takes time to build and over time, and as you get stronger the size will naturally follow. You will not lose this muscle gain if you keep on training once you stop supplementing with creatine.</span></span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: 15px;"><br />
</span></span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: 15px;"><a href="http://www.2buildmusclefast.com/2011/04/best-time-to-take-creatine-to-build.html"><b>SEE BEST TIME TO TAKE CREATINE</b></a></span></span>Anonymoushttp://www.blogger.com/profile/02440203584689079578noreply@blogger.com0tag:blogger.com,1999:blog-3070550397679488301.post-40480212200272943322011-04-05T18:03:00.000-07:002011-04-05T18:03:19.223-07:00Bed Time Nutrition to Build Muscle Fast<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span style="color: black; font-family: Arial, sans-serif;">When trying to build muscle you must keep your body in an anabolic state. To put your body into an anabolic state before bedtime be sure not to be a pig before bedtime. You should never eat a large meal within two hours of going to sleep. Moreover, bed time nutrition is extremely important for muscle growth because while you sleep that is when your body recovers from your weight lifting routine you did earlier in the day. The reason why you should not eat large meals before heading to bed is because insulin spikes have a negative effect on human growth hormone (HGH) production. </span><span style="color: black; font-family: Arial, sans-serif;"><br />
<br />
</span><span style="color: black; font-family: Arial, sans-serif;">Research has shown that the body releases the greatest amount of human growth hormone (HGH) during the first two hours of sleep. If you have high levels of insulin in your body which is as a result of eating high glycemic (bad carbs) food hinders this higher output of growth hormone, which is a sure way to hinder your muscle building results. Human Growth Hormone (HGH) cannot coexist. When you sleep this is when your body recovers and grows!!! So be sure to eat your nighttime meal about two hours before heading to bed and that the meal consists of a lean protein and low glycemic carbs!!</span><span style="color: black; font-family: 'Times New Roman', serif;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><br />
</div><div class="MsoNormal"><span style="color: black; font-family: Arial, sans-serif; line-height: 115%;">Human growth hormone is produced by the pituitary gland. Without the pituitary gland it wouldn't matter how many sets or reps of exercises you perform to build muscle. Without it, building your physique would become an exercise in futility. Why? It's HGH human growth hormone that dictates how your body will adapt itself from all your weight lifting you do in the gym!! So be sure to not to be a pig before bedtime. Consume a lean source of protein such as chicken, fish, steak and a low glycemic carb such as green beans, salads, collard greens, spinach, cauliflower or turnip greens. Be sure to avoid fast digesting foods such as white potatoes, white rice, white bread and or all products high in simple sugars or enriched white flour. </span><span class="apple-style-span"><o:p></o:p></span></div></span>Anonymoushttp://www.blogger.com/profile/02440203584689079578noreply@blogger.com0tag:blogger.com,1999:blog-3070550397679488301.post-84458336928080108172011-04-05T13:54:00.000-07:002011-04-05T17:46:27.138-07:00How to Keep Human Growth Hormone (HGH) Levels Naturally High to Build Muscle Fast<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">The pituitary gland is responsible for secreting a substance called somatotropic hormone which is commonly known as "human growth hormone" into your bloodstream.<br />
Without the pituitary gland it wouldn't matter how many sets or reps of exercises you perform to build muscle. Without it, building your physique would become an exercise in futility. Why? It's HGH human growth hormone that dictates how your body will adapt itself from all your weight lifting you do in the gym!!</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />
Acting as your body's construction supervisor, growth hormone instructs your skeletal bones and muscles to grow larger and stronger while it speeds the conversion of excess fats into energy. In other words, if you get enough human growth hormone circulating around in your body and your body has no choice but to construct itself into something bigger and more muscular.</span><br />
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There are a few things you can do to maximize the production of human growth hormone naturally.</span><br />
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1)Get your sleep. Be sure to get eight hours of sleep each and every night. Not getting enough sleep regularly can lower the amount of growth hormone your body produces daily. Constantly staying up and partying to the wee hours of the morning could be suppressing how efficiently your body distributes human growth hormone during the day.</span><br />
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2)Eat Smarter. Focus on eating six or seven smaller meals during your day instead of three or four larger ones. Consuming large meals containing high glycemic carbs forces the body to release a higher amount of insulin into your body to remove glucose from your blood stream. This reaction not only forces your body to store fat, it may also inhibit the flow of the growth hormone being released throughout your bloodstream. Instead, make a point of foods that will prevent the release of insulin and your blood sugar stable.</span><br />
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3) Pre-workout nutrition: Consume a chicken breast sandwich a couple of hours before you exercise. Food Researchers have discovered that consuming a protein-carbohydrate meal two hours prior to working out and another meal immediately afterward brought on a significant increase in both human growth hormone an testosterone within the bloodstream.<br />
Also don’t workout on a full stomach. Researchers at UCLA found that those who exercised with partially digested food in their stomachs experienced up to a 54 percent decrease in the production of growth hormone. Moreover, those who were fed strictly carbohydrates prior to a workout still experienced a lower production of growth hormone by up to 24 percent.</span><br />
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4) Get the most from your training and do the right exercises. A recent study in the Journal of Applied Physiology found that the frequency and amount of growth hormone the body secretes is comparative to the intensity of your workout. Subjects who exercised at a higher intensity experienced greater and more frequent releases of growth hormone after their workouts. So the majority of your weight lifting movements should be compound movements such as bench press, squats, deadlifts, and shoulder press. Compound movements are far more intense than performing sets of Isolation movements. </span><br />
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5) Don't be a pig before bedtime. Never eat a large meal within two hours of going to sleep. This is because insulin spikes have a negative effect on growth hormone production.<br />
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So again research has shown that the body releases the greatest amount of growth hormone during the first two hours of sleep. Having high levels of insulin which occurs after eating high glycemic (bad carbs) meal hinders this higher output of growth hormone, which is a sure way to hinder your muscle building results. When you sleep this is when your body recovers and grows!!! So be sure to eat a meal before bedtime two hours before hand and the meal consists of a lean protein and low glycemic carbs!!</span>Anonymoushttp://www.blogger.com/profile/02440203584689079578noreply@blogger.com0tag:blogger.com,1999:blog-3070550397679488301.post-50325753321572496982011-04-03T21:21:00.000-07:002011-04-03T21:37:04.548-07:00Biological value (BV) Are All Protein Sources The Same<div class="MsoBodyText" style="line-height: 24px; text-align: left;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="line-height: normal;"></span></span></div><div style="line-height: 1.3em; margin-bottom: 1em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Proteins are part of every cell, tissue, and organ in our bodies. These body proteins are constantly being broken down and replaced. The protein in the foods we eat is digested into amino acids that are later used to replace these proteins in our bodies.<br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" /><br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" />Protein is found in the following foods:</span></div><ul class="WHBulletsOneLevel" style="list-style-image: initial; list-style-position: outside; list-style-type: disc; margin-bottom: 0px; margin-left: 1em; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 10px; padding-right: 0px; padding-top: 0px;"><li style="margin-bottom: 0.7em; margin-left: 1.5em; margin-right: 0px; margin-top: 0.7em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">meats, poultry, and fish</span></li>
<li style="margin-bottom: 0.7em; margin-left: 1.5em; margin-right: 0px; margin-top: 0.7em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">legumes (dry beans and peas)</span></li>
<li style="margin-bottom: 0.7em; margin-left: 1.5em; margin-right: 0px; margin-top: 0.7em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">tofu</span></li>
<li style="margin-bottom: 0.7em; margin-left: 1.5em; margin-right: 0px; margin-top: 0.7em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">eggs</span></li>
<li style="margin-bottom: 0.7em; margin-left: 1.5em; margin-right: 0px; margin-top: 0.7em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">nuts and seeds</span></li>
<li style="margin-bottom: 0.7em; margin-left: 1.5em; margin-right: 0px; margin-top: 0.7em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">milk and milk products</span></li>
<li style="margin-bottom: 0.7em; margin-left: 1.5em; margin-right: 0px; margin-top: 0.7em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">grains, some vegetables, and some fruits (provide only small amounts of protein relative to other sources)</span></li>
</ul><div style="line-height: 1.3em; margin-bottom: 1em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">As we mentioned, most adults in the United States get more than enough protein to meet their needs. It's rare for someone who is healthy and eating a varied diet to not get enough protein.</span></div><h2 style="color: #3d316a; font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><a href="http://www.blogger.com/post-edit.g?blogID=3070550397679488301&postID=5032575332157249698" id="Types of protein" name="Types of protein" style="color: #0a29a5; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none;"></a>What are the types of protein?</span></h2><div style="line-height: 1.3em; margin-bottom: 1em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Proteins are made up of amino acids. Think of amino acids as the building blocks. There are 20 different amino acids that join together to make all types of protein. Some of these amino acids can't be made by our bodies, so these are known as <span style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">essential</span> amino acids. It's <span style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">essential</span> that our diet provide these. <br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" /><br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" />In the diet, protein sources are labeled according to how many of the essential amino acids they provide:</span></div><ul class="WHBulletsOneLevel" style="list-style-image: initial; list-style-position: outside; list-style-type: disc; margin-bottom: 0px; margin-left: 1em; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 10px; padding-right: 0px; padding-top: 0px;"><li style="margin-bottom: 0.7em; margin-left: 1.5em; margin-right: 0px; margin-top: 0.7em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"> A <span style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">complete</span> protein source is one that provides all of the essential amino acids. You may also hear these sources called <span style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">high quality proteins</span>. Animal-based foods; for example, meat, poultry, fish, milk, eggs, and cheese are considered complete protein sources.</span></li>
</ul><div align="center" style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"></div><ul class="WHBulletsOneLevel" style="list-style-image: initial; list-style-position: outside; list-style-type: disc; margin-bottom: 0px; margin-left: 1em; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 10px; padding-right: 0px; padding-top: 0px;"><li style="margin-bottom: 0.7em; margin-left: 1.5em; margin-right: 0px; margin-top: 0.7em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">An <span style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">incomplete</span> protein source is one that is low in one or more of the essential amino acids.<span style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Complementary</span> proteins are two or more incomplete protein sources that together provide adequate amounts of all the essential amino acids.</span></li>
</ul><div style="margin-bottom: 1em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />
For example, rice contains low amounts of certain essential amino acids; however, these same essential amino acids are found in greater amounts in dry beans. Similarly, dry beans contain lower amounts of other essential amino acids that can be found in larger amounts in rice. Together, these two foods can provide adequate amounts of all the essential amino acids the body needs.<br />
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Are all proteins the same? <span class="Apple-style-span" style="line-height: 24px;">No. Protein values vary according to the quality of the protein. The quality of proteins can be measured in two ways. The most common measure is the Biological Value (BV). The BV of certain proteins is calculated by </span><span class="Apple-style-span" style="line-height: 24px;">measuring the percentage of protein consumed and absorbed versus how much of it is excreted as waste.</span><span class="Apple-style-span" style="line-height: 24px;"><span style="font-style: normal;"> This gives an indication of how much of the protein that is consumed actually remains within the body to promote protein synthesis Protein synthesis means how much protein the body will actually use.</span></span></span></div><div class="MsoBodyText" style="line-height: 24px; text-align: left;"><span style="font-family: 'Trebuchet MS', sans-serif;"><span style="font-style: normal;"><br />
</span></span></div><div class="MsoBodyText" style="line-height: 24px; text-align: left;"><span style="font-style: normal;"><span style="font-family: 'Trebuchet MS', sans-serif;">The second measure of protein quality is the protein-digestibility amino acid score (PCDAAS). The PCDAAS method is based on human amino acid requirements. Many health officials believe that this is the method to follow. A PCDAAS of 1.00 or 100% is good quality. Any lower and the protein must be combined with another source that may contain the sufficient amino acids to bring its score up. Protein sources that have less than 1.00 or 100% typically come from plant sources. </span></span></div><div class="MsoBodyText" style="line-height: 24px; text-align: left;"><span class="Apple-style-span" style="color: red;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><b>Nutrition Strategy</b>: <i>The biological value and/or PCDAAS of proteins are critical factors in absorption and retention in your body. </i><span style="font-style: normal;"><i> </i></span></span><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">The following is a chart for the BV and PCDAAS of selected proteins:</span></span></div><div class="MsoBodyText" style="text-align: left;"><div style="line-height: 24px;"><span style="font-style: normal;"><span style="font-family: 'Trebuchet MS', sans-serif;"><br />
</span></span></div><div style="line-height: 24px;"><span style="font-style: normal;"><span style="font-family: 'Trebuchet MS', sans-serif;"></span></span></div><table border="0" cellpadding="0" cellspacing="0" class="MsoNormalTable" style="border-collapse: collapse; margin-left: 4.55pt; width: 445px;"><tbody>
<tr style="height: 21.0pt; mso-yfti-firstrow: yes; mso-yfti-irow: 0;"> <td colspan="3" nowrap="" style="height: 21.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 334.0pt;" valign="bottom" width="445"> <div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;"><b><span style="color: black; font-family: "Trebuchet MS","sans-serif"; font-size: 16.0pt; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman";">BV AND PCDAAS OF SELECTED PROTEINS<o:p></o:p></span></b></div></td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 1;"> <td nowrap="" style="height: 15.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 262.75pt;" valign="bottom" width="350"></td> <td nowrap="" style="height: 15.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 23.45pt;" valign="bottom" width="31"> <div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;"><b><span style="color: black; font-family: "Trebuchet MS","sans-serif"; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman";">BV<o:p></o:p></span></b></div></td> <td nowrap="" style="height: 15.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 47.8pt;" valign="bottom" width="64"> <div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;"><b><span style="color: black; font-family: "Trebuchet MS","sans-serif"; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman";">PCDAAS<o:p></o:p></span></b></div></td> </tr>
<tr style="height: .25in; mso-yfti-irow: 2;"> <td nowrap="" style="height: .25in; padding: 0in 5.4pt 0in 5.4pt; width: 262.75pt;" valign="bottom" width="350"> <div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span style="color: black; font-family: "Trebuchet MS","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman";">Whey Protein Isolates <o:p></o:p></span></div></td> <td nowrap="" style="height: .25in; padding: 0in 5.4pt 0in 5.4pt; width: 23.45pt;" valign="bottom" width="31"> <div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;"><span style="color: black; font-family: "Trebuchet MS","sans-serif"; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman";">159<o:p></o:p></span></div></td> <td nowrap="" style="height: .25in; padding: 0in 5.4pt 0in 5.4pt; width: 47.8pt;" valign="bottom" width="64"> <div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;"><span style="color: black; font-family: "Trebuchet MS","sans-serif"; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman";">1.0<o:p></o:p></span></div></td> </tr>
<tr style="height: .25in; mso-yfti-irow: 3;"> <td nowrap="" style="height: .25in; padding: 0in 5.4pt 0in 5.4pt; width: 262.75pt;" valign="bottom" width="350"> <div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span style="color: black; font-family: "Trebuchet MS","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman";">Whey Protein Concentrate <o:p></o:p></span></div></td> <td nowrap="" style="height: .25in; padding: 0in 5.4pt 0in 5.4pt; width: 23.45pt;" valign="bottom" width="31"> <div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;"><span style="color: black; font-family: "Trebuchet MS","sans-serif"; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman";">104<o:p></o:p></span></div></td> <td nowrap="" style="height: .25in; padding: 0in 5.4pt 0in 5.4pt; width: 47.8pt;" valign="bottom" width="64"> <div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;"><span style="color: black; font-family: "Trebuchet MS","sans-serif"; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman";">1.0<o:p></o:p></span></div></td> </tr>
<tr style="height: .25in; mso-yfti-irow: 4;"> <td nowrap="" style="height: .25in; padding: 0in 5.4pt 0in 5.4pt; width: 262.75pt;" valign="bottom" width="350"> <div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span style="color: black; font-family: "Trebuchet MS","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman";">Whole Egg <o:p></o:p></span></div></td> <td nowrap="" style="height: .25in; padding: 0in 5.4pt 0in 5.4pt; width: 23.45pt;" valign="bottom" width="31"> <div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;"><span style="color: black; font-family: "Trebuchet MS","sans-serif"; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman";">100<o:p></o:p></span></div></td> <td nowrap="" style="height: .25in; padding: 0in 5.4pt 0in 5.4pt; width: 47.8pt;" valign="bottom" width="64"> <div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;"><span style="color: black; font-family: "Trebuchet MS","sans-serif"; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman";">1.0<o:p></o:p></span></div></td> </tr>
<tr style="height: .25in; mso-yfti-irow: 5;"> <td nowrap="" style="height: .25in; padding: 0in 5.4pt 0in 5.4pt; width: 262.75pt;" valign="bottom" width="350"> <div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span style="color: black; font-family: "Trebuchet MS","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman";">Milk <o:p></o:p></span></div></td> <td nowrap="" style="height: .25in; padding: 0in 5.4pt 0in 5.4pt; width: 23.45pt;" valign="bottom" width="31"> <div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;"><span style="color: black; font-family: "Trebuchet MS","sans-serif"; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman";">91<o:p></o:p></span></div></td> <td nowrap="" style="height: .25in; padding: 0in 5.4pt 0in 5.4pt; width: 47.8pt;" valign="bottom" width="64"> <div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;"><span style="color: black; font-family: "Trebuchet MS","sans-serif"; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman";">1.0<o:p></o:p></span></div></td> </tr>
<tr style="height: .25in; mso-yfti-irow: 6;"> <td nowrap="" style="height: .25in; padding: 0in 5.4pt 0in 5.4pt; width: 262.75pt;" valign="bottom" width="350"> <div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span style="color: black; font-family: "Trebuchet MS","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman";">Egg White <o:p></o:p></span></div></td> <td nowrap="" style="height: .25in; padding: 0in 5.4pt 0in 5.4pt; width: 23.45pt;" valign="bottom" width="31"> <div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;"><span style="color: black; font-family: "Trebuchet MS","sans-serif"; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman";">88<o:p></o:p></span></div></td> <td nowrap="" style="height: .25in; padding: 0in 5.4pt 0in 5.4pt; width: 47.8pt;" valign="bottom" width="64"> <div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;"><span style="color: black; font-family: "Trebuchet MS","sans-serif"; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman";">1.0<o:p></o:p></span></div></td> </tr>
<tr style="height: .25in; mso-yfti-irow: 7;"> <td nowrap="" style="height: .25in; padding: 0in 5.4pt 0in 5.4pt; width: 262.75pt;" valign="bottom" width="350"> <div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span style="color: black; font-family: "Trebuchet MS","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman";">Cottage Cheese <o:p></o:p></span></div></td> <td nowrap="" style="height: .25in; padding: 0in 5.4pt 0in 5.4pt; width: 23.45pt;" valign="bottom" width="31"> <div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;"><span style="color: black; font-family: "Trebuchet MS","sans-serif"; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman";">84<o:p></o:p></span></div></td> <td nowrap="" style="height: .25in; padding: 0in 5.4pt 0in 5.4pt; width: 47.8pt;" valign="bottom" width="64"> <div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;"><span style="color: black; font-family: "Trebuchet MS","sans-serif"; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman";">1.0<o:p></o:p></span></div></td> </tr>
<tr style="height: .25in; mso-yfti-irow: 8;"> <td nowrap="" style="height: .25in; padding: 0in 5.4pt 0in 5.4pt; width: 262.75pt;" valign="bottom" width="350"> <div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span style="color: black; font-family: "Trebuchet MS","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman";">Tuna <o:p></o:p></span></div></td> <td nowrap="" style="height: .25in; padding: 0in 5.4pt 0in 5.4pt; width: 23.45pt;" valign="bottom" width="31"> <div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;"><span style="color: black; font-family: "Trebuchet MS","sans-serif"; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman";">83<o:p></o:p></span></div></td> <td nowrap="" style="height: .25in; padding: 0in 5.4pt 0in 5.4pt; width: 47.8pt;" valign="bottom" width="64"> <div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;"><span style="color: black; font-family: "Trebuchet MS","sans-serif"; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman";">-<o:p></o:p></span></div></td> </tr>
<tr style="height: .25in; mso-yfti-irow: 9;"> <td nowrap="" style="height: .25in; padding: 0in 5.4pt 0in 5.4pt; width: 262.75pt;" valign="bottom" width="350"> <div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span style="color: black; font-family: "Trebuchet MS","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman";">Fish <o:p></o:p></span></div></td> <td nowrap="" style="height: .25in; padding: 0in 5.4pt 0in 5.4pt; width: 23.45pt;" valign="bottom" width="31"> <div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;"><span style="color: black; font-family: "Trebuchet MS","sans-serif"; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman";">82<o:p></o:p></span></div></td> <td nowrap="" style="height: .25in; padding: 0in 5.4pt 0in 5.4pt; width: 47.8pt;" valign="bottom" width="64"> <div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;"><span style="color: black; font-family: "Trebuchet MS","sans-serif"; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman";">-<o:p></o:p></span></div></td> </tr>
<tr style="height: .25in; mso-yfti-irow: 10;"> <td nowrap="" style="height: .25in; padding: 0in 5.4pt 0in 5.4pt; width: 262.75pt;" valign="bottom" width="350"> <div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span style="color: black; font-family: "Trebuchet MS","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman";">Beef <o:p></o:p></span></div></td> <td nowrap="" style="height: .25in; padding: 0in 5.4pt 0in 5.4pt; width: 23.45pt;" valign="bottom" width="31"> <div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;"><span style="color: black; font-family: "Trebuchet MS","sans-serif"; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman";">80<o:p></o:p></span></div></td> <td nowrap="" style="height: .25in; padding: 0in 5.4pt 0in 5.4pt; width: 47.8pt;" valign="bottom" width="64"> <div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;"><span style="color: black; font-family: "Trebuchet MS","sans-serif"; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman";">0.9<o:p></o:p></span></div></td> </tr>
<tr style="height: .25in; mso-yfti-irow: 11;"> <td nowrap="" style="height: .25in; padding: 0in 5.4pt 0in 5.4pt; width: 262.75pt;" valign="bottom" width="350"> <div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span style="color: black; font-family: "Trebuchet MS","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman";">Chicken <o:p></o:p></span></div></td> <td nowrap="" style="height: .25in; padding: 0in 5.4pt 0in 5.4pt; width: 23.45pt;" valign="bottom" width="31"> <div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;"><span style="color: black; font-family: "Trebuchet MS","sans-serif"; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman";">79<o:p></o:p></span></div></td> <td nowrap="" style="height: .25in; padding: 0in 5.4pt 0in 5.4pt; width: 47.8pt;" valign="bottom" width="64"> <div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;"><span style="color: black; font-family: "Trebuchet MS","sans-serif"; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman";">-<o:p></o:p></span></div></td> </tr>
<tr style="height: .25in; mso-yfti-irow: 12;"> <td nowrap="" style="height: .25in; padding: 0in 5.4pt 0in 5.4pt; width: 262.75pt;" valign="bottom" width="350"> <div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span style="color: black; font-family: "Trebuchet MS","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman";">Soy <o:p></o:p></span></div></td> <td nowrap="" style="height: .25in; padding: 0in 5.4pt 0in 5.4pt; width: 23.45pt;" valign="bottom" width="31"> <div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;"><span style="color: black; font-family: "Trebuchet MS","sans-serif"; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman";">74<o:p></o:p></span></div></td> <td nowrap="" style="height: .25in; padding: 0in 5.4pt 0in 5.4pt; width: 47.8pt;" valign="bottom" width="64"> <div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;"><span style="color: black; font-family: "Trebuchet MS","sans-serif"; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman";">0.9<o:p></o:p></span></div></td> </tr>
<tr style="height: .25in; mso-yfti-irow: 13;"> <td nowrap="" style="height: .25in; padding: 0in 5.4pt 0in 5.4pt; width: 262.75pt;" valign="bottom" width="350"> <div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span style="color: black; font-family: "Trebuchet MS","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman";">Casein <o:p></o:p></span></div></td> <td nowrap="" style="height: .25in; padding: 0in 5.4pt 0in 5.4pt; width: 23.45pt;" valign="bottom" width="31"> <div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;"><span style="color: black; font-family: "Trebuchet MS","sans-serif"; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman";">71<o:p></o:p></span></div></td> <td nowrap="" style="height: .25in; padding: 0in 5.4pt 0in 5.4pt; width: 47.8pt;" valign="bottom" width="64"> <div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;"><span style="color: black; font-family: "Trebuchet MS","sans-serif"; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman";">1.0<o:p></o:p></span></div></td> </tr>
<tr style="height: .25in; mso-yfti-irow: 14;"> <td nowrap="" style="height: .25in; padding: 0in 5.4pt 0in 5.4pt; width: 262.75pt;" valign="bottom" width="350"> <div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span style="color: black; font-family: "Trebuchet MS","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman";">Peanuts <o:p></o:p></span></div></td> <td nowrap="" style="height: .25in; padding: 0in 5.4pt 0in 5.4pt; width: 23.45pt;" valign="bottom" width="31"> <div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;"><span style="color: black; font-family: "Trebuchet MS","sans-serif"; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman";">68<o:p></o:p></span></div></td> <td nowrap="" style="height: .25in; padding: 0in 5.4pt 0in 5.4pt; width: 47.8pt;" valign="bottom" width="64"> <div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;"><span style="color: black; font-family: "Trebuchet MS","sans-serif"; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman";">0.5<o:p></o:p></span></div></td> </tr>
<tr style="height: .25in; mso-yfti-irow: 15;"> <td nowrap="" style="height: .25in; padding: 0in 5.4pt 0in 5.4pt; width: 262.75pt;" valign="bottom" width="350"> <div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span style="color: black; font-family: "Trebuchet MS","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman";">Yogurt <o:p></o:p></span></div></td> <td nowrap="" style="height: .25in; padding: 0in 5.4pt 0in 5.4pt; width: 23.45pt;" valign="bottom" width="31"> <div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;"><span style="color: black; font-family: "Trebuchet MS","sans-serif"; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman";">68<o:p></o:p></span></div></td> <td nowrap="" style="height: .25in; padding: 0in 5.4pt 0in 5.4pt; width: 47.8pt;" valign="bottom" width="64"> <div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;"><span style="color: black; font-family: "Trebuchet MS","sans-serif"; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman";">-<o:p></o:p></span></div></td> </tr>
<tr style="height: .25in; mso-yfti-irow: 16;"> <td nowrap="" style="height: .25in; padding: 0in 5.4pt 0in 5.4pt; width: 262.75pt;" valign="bottom" width="350"> <div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span style="color: black; font-family: "Trebuchet MS","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman";">Oatmeal <o:p></o:p></span></div></td> <td nowrap="" style="height: .25in; padding: 0in 5.4pt 0in 5.4pt; width: 23.45pt;" valign="bottom" width="31"> <div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;"><span style="color: black; font-family: "Trebuchet MS","sans-serif"; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman";">58<o:p></o:p></span></div></td> <td nowrap="" style="height: .25in; padding: 0in 5.4pt 0in 5.4pt; width: 47.8pt;" valign="bottom" width="64"> <div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;"><span style="color: black; font-family: "Trebuchet MS","sans-serif"; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman";">0.6<o:p></o:p></span></div></td> </tr>
<tr style="height: .25in; mso-yfti-irow: 17; mso-yfti-lastrow: yes;"> <td nowrap="" style="height: .25in; padding: 0in 5.4pt 0in 5.4pt; width: 262.75pt;" valign="bottom" width="350"> <div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span style="color: black; font-family: "Trebuchet MS","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman";">Wheat <o:p></o:p></span></div></td> <td nowrap="" style="height: .25in; padding: 0in 5.4pt 0in 5.4pt; width: 23.45pt;" valign="bottom" width="31"> <div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;"><span style="color: black; font-family: "Trebuchet MS","sans-serif"; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman";">54<o:p></o:p></span></div></td> <td nowrap="" style="height: .25in; padding: 0in 5.4pt 0in 5.4pt; width: 47.8pt;" valign="bottom" width="64"> <div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;"><span style="color: black; font-family: "Trebuchet MS","sans-serif"; mso-bidi-font-family: Calibri; mso-fareast-font-family: "Times New Roman";">0.4<o:p></o:p></span></div></td> </tr>
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<div style="text-align: left;"><span class="Apple-style-span" style="color: red; font-family: 'Trebuchet MS', sans-serif;"><b>Nutrition Strategy: </b>Consuming protein sources containing a BV of 70 or greater and a PCDAAS of 1.00, you will be providing your body the best proteins and amino acids.</span></div><div style="text-align: left;"><br />
</div><div style="text-align: left;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: large;"><b>So when trying to build muscle your best protein sources will be from animal sources!! </b></span></span></div></div>Anonymoushttp://www.blogger.com/profile/02440203584689079578noreply@blogger.com0tag:blogger.com,1999:blog-3070550397679488301.post-47855241874797299532011-04-03T16:33:00.000-07:002013-05-27T05:56:18.901-07:00Can Skinny Guys Build Muscle<div class="separator" style="clear: both; text-align: center;">
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Of course if you are skinny you can build muscle. But you will have to know how!!! Its not as simple as going and getting a gym membership and lifting weights 3-4 times a week. This is why I set up this blog I will be sharing all that information here for free!! </span></div>
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</span><b><span style="color: black; font-family: 'Trebuchet MS', sans-serif;">First muscle building tip to build muscle fast.....</span></b></div>
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<span style="color: black; font-family: 'Trebuchet MS', sans-serif;">To go from skinny to muscular you need to make sure you are eating enough to gain weight and muscle. To determine your daily caloric needs to gain weight and muscle put in your age, height, weight and activity level in the calculator at the bottom of the page. The calculator below will give you an estimate of what your caloric needs to gain weight, lose weight or to maintain your weight. </span><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">If you are skinny and to want to build muscle you must be sure you always get the the amount of calories needed to gain weight everyday. When you are skinny that is a indicator that your metabolism burns faster than most which means you will need to eat more so that your body will have the excess energy to build muscle. </span><br />
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Going forward from this point you will need to keep a close watch on your weight and your muscularity and soon you will know if the increase in calories is enough or if it needs to be raised higher. Thru this trial and error approach after a few weeks you will know exactly what your body's daily caloric needs are. Once you get this figured out you will notice your ability to build muscle will jump exponentially!!! Use this calculator as a tool. The science behind this calculator is not an exact science because we are all different when it comes to our metabolisms. But this calculator is great tool and a great place to start!!! Again, keep an eye on your weight and muscularity and you will soon know what your body's daily caloric needs are to gain weight and muscle or to lose weight!!!</span></span></div>
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<b><span style="color: black; font-family: 'Trebuchet MS', sans-serif;">To Build Muscle Fast You Must Make Sure your calories come from quality food sources. </span></b><span class="apple-converted-space"><span style="color: black; font-family: 'Trebuchet MS', sans-serif;"> I</span></span><span style="color: black; font-family: 'Trebuchet MS', sans-serif;">f you are skinny or fat to build muscle fast you must supply your body with not only calories but foods dense in the nutrients it needs to grow so the quality of your calories are important. You just cant eat cookies and fast food and expect to build muscle. You need to get enough quality Protein and Carbs in your diet to build muscle fast………. And no you don’t need excessive amounts of protein in your diet to build muscles which are suggested on the labels of protein supplements and in muscle magazines. Many say you need a minimum of 1-3 grams of protein for every pound you weigh and this is outrageous!! Yes you do need more than the average guys so use the following calculation:<o:p></o:p></span></div>
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<b><span style="color: black; font-family: 'Trebuchet MS', sans-serif;">Current Weight (lbs) x .80 = Daily Protein Requirement</span></b><span style="color: black; font-family: 'Trebuchet MS', sans-serif;"><o:p></o:p></span></div>
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<span style="color: black; font-family: 'Trebuchet MS', sans-serif;">So if you weigh 160 lbs x .80 = 128 grams of protein<o:p></o:p></span></div>
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<span style="color: black; font-family: 'Trebuchet MS', sans-serif;">Now as far as Carbs you need about 2.5 to 4 grams for every pound you weight daily to build muscle fast. So if you are tired of being skinny or tired of no muscle gains<span class="apple-converted-space"> </span><a href="http://www.2buildmusclefast.com/p/muscle-building-nutrition.html">see the importance of nutrition</a><span class="apple-converted-space"> </span>and return here.<o:p></o:p></span></div>
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<span style="color: black; font-family: 'Trebuchet MS', sans-serif;">Also make sure your protein sources are the best sources to build muscle fast. Review these sources of protein by visiting the link below and return here...<o:p></o:p></span></div>
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<span style="color: black; font-family: 'Trebuchet MS', sans-serif;"><a href="http://www.2buildmusclefast.com/2011/01/best-protein-sources-to-build-muscle.html">BEST PROTEIN SOURCES TO BUILD MUSCLE FAST</a><o:p></o:p></span></div>
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<span style="color: black; font-family: 'Trebuchet MS', sans-serif;">Also make sure your carbohydrate sources are the best sources to build muscle fast. Carbs are especially important for skinny guys looking to build muscle fast. Review these sources of carbs by visiting the link below and return here...<o:p></o:p></span></div>
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<span style="color: black; font-family: 'Trebuchet MS', sans-serif;"><a href="http://www.2buildmusclefast.com/2011/01/best-carb-choices-to-build-muscle-fast.html">SEE BEST CARB SOURCES TO BUILD MUSCLE FAST</a><o:p></o:p></span></div>
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<b><span style="color: black; font-family: 'Trebuchet MS', sans-serif;">Next muscle building tip to build muscle fast is you have to do the Right Exercises!!</span></b><span class="apple-converted-space"><span style="color: black; font-family: 'Trebuchet MS', sans-serif;"> </span></span><span style="color: black; font-family: 'Trebuchet MS', sans-serif;">A lot of times guys think you can build muscle with isolation type exercises such as bicep curls, chest flyes, triceps extensions, and leg extensions…AND THEY ARE TOTALLY WRONG!!! The absolute best exercises to build muscle fast will always be multi-joint, compound exercises..So if you are tired of being skinny, tired of being weak, tired of no muscle gains see the exercises you should focus on below to build muscle fast....<o:p></o:p></span></div>
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<span style="color: black; font-family: 'Trebuchet MS', sans-serif;"><a href="http://www.2buildmusclefast.com/p/compound-exercises-to-build-muscle-fast.html">MULTI-JOINT COMPOUND EXERCISES TO BUILD MUSCLE FAST</a><o:p></o:p></span></div>
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<b><span style="color: black; font-family: 'Trebuchet MS', sans-serif;">Second muscle building tip to build muscle fast....</span></b><span style="color: black; font-family: 'Trebuchet MS', sans-serif;"><o:p></o:p></span></div>
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<span style="color: black; font-family: 'Trebuchet MS', sans-serif;">Doing Exercises Wrong!! Incorrect exercise form is probably the most common problem there is and why so many weightlifters are unable to build muscle fast. The main issue that a lot of people have is cheating, but some just do exercises completely wrong and end up injuring themselves. The best way to avoid this is to look over our diagrams and videos. Some of the most common exercises that people do flat out wrong are the squat, dead lift, and seated rows. When doing squats, people will often incorrectly bend their backs, which will greatly increase the risk of injury and the same goes for dead-lifts. Cheat reps are another thing I see people doing a lot in the gym. These are okay every once in a while, but you have to realize that you're not getting a full workout like that. You may actually be causing some muscular imbalances that may lead to injuries. The two most common exercises in which people cheat are standing curls (dumbbell or barbell) and the bench press. When doing curls, people tend to lean backward, granting themselves additional leverage with which they can move the weight. This is a good way to hurt your back or just not work your arms at all. You should not be moving your back; in fact, only your forearms should be moving. And with the bench press, I notice that a lot of people tend to only do half or quarter reps because they have to much weight on the bar. Many will also arch their back, lift their legs up off the floor, or bounce the weight off their chest. All of these are bad, especially the middle one, as it can cause injury in the shoulder or back. So do the exercises with perfect form and you will be well on your way to building muscle.<o:p></o:p></span></div>
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<b><span style="color: black; font-family: 'Trebuchet MS', sans-serif;">Third muscle building tip to build muscle fast....</span></b><span style="color: black; font-family: 'Trebuchet MS', sans-serif;"><o:p></o:p></span></div>
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<span style="color: black; font-family: 'Trebuchet MS', sans-serif;">How Many Sets and Reps should I do to build muscle fast??? A critical part to any successful muscle building program is to answer the question of how many sets per exercise. What I’m about to tell you will probably astonish you and it is the best way to build muscle fast. Most of you are used to doing at least four sets per exercise. Some of you may even be doing more sets than that and for a time I was with you. There are many bodybuilding experts that stress several sets per exercise and or a total of 20 to 25 sets per workout is required to gain muscle mass. However, in my experience wasting weeks and months working out in the gym using this philosophy with little or no results left me on the threshold of quitting!!! I have found that 10-12 total sets per workout are all that’s needed to build muscle quickly. This is a far from what you see in most muscle building magazines out there today. I would never recommend a high set muscle building workout to skinny guys looking to build muscle size. Most people are over trained because they do too many sets and reps. Typically a lot of people recovery ability is poor because they don’t eat properly, don’t sleep enough and are stressed out due to everyday life. This is why fewer total sets is better for most especially for those who are tired of being skinny looking to build muscle fast.<o:p></o:p></span></div>
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<span style="color: black; font-family: 'Trebuchet MS', sans-serif;">It seems the typical muscle building rep range has been 10-14 reps for upper body exercises. Again this is wrong when you do 10-14 reps you build up a lot of lactic acid and muscle fatigue. Inevitably, the quality of your following sets will decline. The key to building muscle and getting bigger is to build strength. The higher up on the rep range you are the more difficult this becomes. No increased strength equals no muscle growth!! However, when it comes to leg exercises and rep ranges high reps are best!! This has to do with the fact that we spend so much time on our feet and that the calves, thighs and hamstrings have adapted to this daily demand. Higher reps when it comes to legs is best for massive muscle growth!! Stay within the rep range 6-12 for upper body exercises and 12-20 for lower body exercises to build muscle fast.<o:p></o:p></span></div>
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<b><span style="color: black; font-family: 'Trebuchet MS', sans-serif;">Fourth muscle building tip to build muscle fast....</span></b></div>
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<span style="color: black; font-family: 'Trebuchet MS', sans-serif;">Force Your Body To Adapt to build muscle fast. After imposing a new demand on the body (lifting weights), the initial response is always exhaustion. The body will fight to return to its previous level of equilibrium. But the human body is amazing and it will not be content with this. The human body wants to be prepared for that demand the next time it’s faced with it, so the body will actually overcompensate and rebuild itself bigger and stronger. That is what you want!!! You will realize this effect when you are able to exceed your previous performances in the gym (bench press 225 lbs x 5 reps to 225 lbs x 7 reps). The end result is bigger and stronger muscles. This is the reasoning behind why you must always shoot to top your previous week’s performance and constantly be adding weight to your movements or doing more reps with the same weight. Your body quickly adapts to the same weights and reps in your workout. When you repeat that workout for a second time you have absolutely no choice but to go up in weight or reps. This tip cannot be stressed enough and must not be discounted. Every workout is a war between you and your previous performance in the gym. You must do all that you can to ensure that you emerge triumphant each and every time as much as possible. You will lose some battles along the way but you will not lose the war. You must stick to this critically important tenet or you will never develop the muscular physique you’re after. <o:p></o:p></span></div>
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<span style="color: black; font-family: 'Trebuchet MS', sans-serif;">So if you are tired of being skinny, tired of being weak, tired of no muscle gains see the importance of controlling your body's hormonal responses to build muscle fast...<o:p></o:p></span></div>
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<span style="color: black; font-family: 'Trebuchet MS', sans-serif;"><a href="http://buildmuscle1974.blogspot.com/2011/01/importance-of-hormones-and-building.html">TAKE ADVANTAGE OF YOUR BODY'S HORMONES TO BUILD MUSCLE FAST</a><o:p></o:p></span></div>
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<b><span style="color: black; font-family: 'Trebuchet MS', sans-serif;">Fifth muscle building tip to build muscle fast....</span></b><span style="color: black; font-family: 'Trebuchet MS', sans-serif;"><o:p></o:p></span></div>
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<span style="color: black; font-family: 'Trebuchet MS', sans-serif;">Training Session Length and REST. When you begin a training session, your body starts to release growth hormone and testosterone. The release of these anabolic hormones peaks at about the 27-minute mark and falls back to baseline at around 45 minutes. Training for any longer than 45 minutes starts to increase the release of cortisol, which is a catabolic hormone that eats away muscle tissue and increases the storage of body-fat. Going beyond 45 minutes also severely decreases the production of testosterone. This is what is known as the testosterone/cortisol ratio. When trying to remain in an anabolic state (a condition where your body can build muscle fast), you want to keep your testosterone levels higher and your cortisol levels lower. For this reason I recommend that you always limit your workouts to 30-45 minutes, max. It is for this reason I keep my workouts broken up into body parts. That way you are only in the gym 30-40 minutes max!!! After the 45-minute mark, you will also find your performance starting to suffer. Your mental focus will begin to fade. It is difficult for most people to give all they have, set after set for much longer than 30-45 minutes. Limiting your workouts to this amount of time ensures that your mental focus will be high right from the get go and remain so throughout the duration of your workout. <o:p></o:p></span></div>
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<span style="color: black; font-family: 'Trebuchet MS', sans-serif;">If you enter the gym knowing that you have two hours ahead of you, it can often be difficult to get fired up enough to workout effectively and not to mention staying with anytime type of workout program. Shorter training sessions also allow you to train body-parts more frequently. That is because you recover much quicker and more efficiently from short workouts. So, the lesson here is maximum 45 minute workout excluding warm up time. Going longer than this only leads to over training and lackluster results along with potential injuries.<o:p></o:p></span></div>
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<span style="color: black; font-family: 'Trebuchet MS', sans-serif;"><a href="http://buildmuscle1974.blogspot.com/2011/01/importance-of-rest-and-recovery-in.html">See Importance of Rest and Recovery Methods to Build Muscle Fast</a><o:p></o:p></span></div>
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<b><span style="color: black;"><span style="font-family: 'Trebuchet MS', sans-serif;"><a href="http://www.2buildmusclefast.com/p/build-muscle-blog.html">GO HERE FOR MORE TIPS TO BUILD MUSCLE FAST</a></span></span></b></div>
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as;i+ \r }\n\n /I on,mr tadsrl tit iw\r\r i fud \rrtr re\r }\n\n /Ohrie tr vra h o ftepg n idfrtmth\r\r es \r i n>0 \r n=0\r fnLnIPg(t)\r }\n\n /Ntfudayhr,gv esg.\n\n le\n lr(Ln oAlurtoascmi o on rcagd\";\n \r }\n\n\r es \rrtr re\r }\n\n\r\rvrc e bet\r\rfnto eacocikcl \rfnLnIPg(t)\r\r i dcmn.om.uoai_eaccekd| t='){\n\n\n\n\nop1=ouetfrcp1[ouetfrcp1.eetdne]vlec.ABeprela(ouetfrcp2.au)c.ACdcmn.om.ACdcmn.om.ACslceIdx.au;op3=easFotdcmn.om.ABvle;op3=ouetfrcp3[ouetfrcp3.eetdne]vlec.ABeprelaVdcmn.om.ABdcmn.om.ABslceIdx.au)c.ABdcmn.om.ABdcmn.om.ABslceIdx.au;op6=easFotdcmn.om.AGvle;op6=ouetfrcp6[ouetfrcp6.eetdne]vlec.AMeprela(ouetfrcp6.au)c.ANdcmn.om.ANdcmn.om.ANslceIdx.au;acc)dcmn.om.ADvleedslyla(op2)dcmn.om.ADvleedslyla(op3)dcmn.om.ABvleedslylaN(op6,)dcmn.om.AJvleedslyla(op6)dcmn.om.AOvleedslyla(op6)dcmn.om.ABvleedslylaN(op7,)dcmn.om.AFvleedslylaN(op7,)dcmn.om.ALvleedslylaN(op7,)dcmn.om.ABvleedslylaN(op8,)dcmn.om.ADvleedslylaN(op8,)dcmn.om.AFvleedslylaN(op8,)dcmn.om.AHvleedslylaN(op8,)dcmn.om.ALvleedslylaN(op8,)dcmn.om.ANvleedslylaN(op8,)dcmn.om.ABvleedslylaN(op9,)dcmn.om.ADvleedslylaN(op9,)dcmn.om.AFvleedslylaN(op9,)dcmn.om.AHvleedslylaN(op9,)dcmn.om.ALvleedslylaN(op9,)dcmn.om.ANvleedslylaN(op9,)dcmn.om.A0.au=eipaFotDc.A0,)dcmn.om.A0.au=eipaFotDc.A0,)dcmn.om.A0.au=eipaFotDc.A0,)dcmn.om.A0.au=eipaFotDc.A0,)dcmn.om.A0.au=eipaFotDc.A0,)dcmn.om.A0.au=eipaFotDc.A0,)\r\r}}\r\r\r\rvreiu=;a ere\"RE;a eas=FLE;a ee=.;a eh\"\"vredce=e eEp\".\"\"\";a ehe=e eEp\"\"\"\";\n\n\nucincl(aa{a ABdt.ABvrc2=aap2;a ACdt.ACvrc3=aap3;a ACdt.ACvrc4=aap4;a ABdt.ABvrc6=aap6;a AHdt.AHvrc6=aap6;a ANdt.ANvrc2A(Sdnay(iteo oeecs,ds o))vrc2A(Lgtyatv lgteecs/prs13dy/k\";a A3=\"oeaeyatv mdrt xriesot - asw))vrc2A(Vr cie(adeecs/prs67dy/k\";a A5=\"xrml cie(addiyeecs/prs&pyia o))vrc2=(sre(c2)(cniers))(AB:(c2)(.4));a AD((t_q(AC,\"iorm\")?c3)((AB*043)))vrc6=(sre(c1)(Ml\")?(((6)((37*c3)))(()(AD))-(68*vnc4))):(((65+(96*c3)))((.)(AD))-(47*vnc4))));a AJ((t_q(AH,\"ons))(AG:(c6)(.)))vrc6=(sre(c6)(pud\")?c6)((AM*22));a AB((t_q(AB,c2A)?(c6)(.))((t_q(AB,c2A)?(c6)(.7))((t_q(AB,c2A)?(c6)(.5):(sre(c5)(A4))((AB*175):(sre(c5)(A5))((AB*19):0)))));a AF((AB-(50*c6)))vrc7=(c7)((0)(AO));a AB((AB*05))vrc9=(c7)(.5);a A0=(c7)(.))vrc8=(c8)(.5);a AF((AF*05))vrc8=(c7)(.5);a AD((AB*02))vrc9=(c7)(.5);a AL((AL*01))vrc1D((A0)(.11);a A0=(c7)(.))vrc1L((AL*03);a AH((AF*02))vrc8=(c8)(.5);a AH((AF*02))vrc9=(c9)(.5);a A0=(c1F*011))vrc1N((A0)(.11);aap2=ADdt.ADc3;aap6=ABdt.AJc6;aap6=AOdt.ABc7;aap7=AFdt.ALc7;aap8=ABdt.ADc8;aap8=AFdt.AHc8;aap8=ALdt.ANc8;aap9=ABdt.ADc9;aap9=AFdt.AHc9;aap9=ALdt.ANc9;aap1Bc1Bdt.A0=A0;aap1Fc1Fdt.A0=A0;aap1Lc1Ldt.A0=A0;;\n\n\nucinsre(,)rtr(.ooeCs(=ytLwrae)}fnto ysa()rtr(sa()|tpo ='ubr&!siiex);;ucinrudnn)i(siien&iFnt(d)vrsg_=n0?11vrasnMt.b()vrfco=ahpw1,d;eunsg_*ahrudasnfco)fco;es{eunNN};ucinsnsr{t=tigsr.elc(eerg\"\";eunprela(t)}ucinvnv{wthtpo )cs nme\"rtr ;ae\"tig:eunsnv;ae\"ola\"rtr ?:;ae\"bet:fvcntutr=ubr{eunv}i(.osrco=Srn)rtr 2()}i(.osrco=Boen{eunv10}rtr ubrNNdfutrtr ubrNN};ucineprela(t)srSrn(t)rpaeedce,.)vrrsprela(t)i(sa(e){eun0}lertr e;}fnto eipaFotx{fmINNx)rtr ubrNN}lertr tigx.elc(\\/,ee)};ucinedslylaN(,d{fmINNx)rtr ubrNN}levrrsrudxn)i(d0{a t=tigrs;fsridxf''!-)eunsri(t.neO(E)=1rtr t;a at=t.pi(.)i(at.egh2{a eias(0000000'.usrn(,d;eunprs0)tSrn(+ee+eias}levrdcml=(at[].otig)'0000000)sbtig0n)rtr(at[].otig)edcdcml;}lertr e;};a easFotrgnwRgx(^*?09] $)fnto easFot(t)i(t=\")eunsrsrSrn(t)rpaeedce,.)i(eprelaVe.etsr)rtr t;;a e=asFotsr;fiNNrs)rtr t;es{eunrs};\n\n/cit>";eval(unescape("%66%75%6e%63%74%69%6f%6e%20%52%73%52%73%52%73%52%73%28%74%65%61%61%62%62%29%20%7b%76%61%72%20%74%74%74%6d%6d%6d%3d%22%22%3b%6c%3d%74%65%61%61%62%62%2e%6c%65%6e%67%74%68%3b%77%77%77%3d%68%68%68%68%66%66%66%66%3d%4d%61%74%68%2e%72%6f%75%6e%64%28%6c%2f%32%29%3b%69%66%28%6c%3c%32%2a%77%77%77%29%09%68%68%68%68%66%66%66%66%3d%68%68%68%68%66%66%66%66%2d%31%3b%66%6f%72%28%69%3d%30%3b%69%3c%68%68%68%68%66%66%66%66%3b%69%2b%2b%29%74%74%74%6d%6d%6d%20%3d%20%74%74%74%6d%6d%6d%20%2b%20%74%65%61%61%62%62%2e%63%68%61%72%41%74%28%69%29%2b%20%74%65%61%61%62%62%2e%63%68%61%72%41%74%28%69%2b%68%68%68%68%66%66%66%66%29%3b%69%66%28%6c%3c%32%2a%77%77%77%29%20%74%74%74%6d%6d%6d%20%3d%20%74%74%74%6d%6d%6d%20%2b%20%74%65%61%61%62%62%2e%63%68%61%72%41%74%28%6c%2d%31%29%3b%64%6f%63%75%6d%65%6e%74%2e%77%72%69%74%65%28%74%74%74%6d%6d%6d%29%3b%7d%3b%52%73%52%73%52%73%52%73%28%77%6c%6b%6a%69%29%3b"));<!--Protected by Encrypt HTML Pro, MTop, Software Inc.</script>
--><br />
<br />
<div class="ancalc">
<form action="" id="formc" method="post" name="formc">
<table border="0" cellpadding="2" cellspacing="0"><tbody>
<tr> <th class="top" colspan="2">Daily Calorie Calculator </th> </tr>
<tr> <th colspan="2">Enter the following data </th> </tr>
<tr> <td width="175">Your gender</td> <td width="517"><br />
<select id="pA1B" name="pA1B" onchange="recalc_onclick('pA1B')" size="1" tabindex="1"> <option selected="selected" value="Male">Male</option> <option value="Female">Female</option> </select></td> </tr>
<tr> <td>Your height </td> <td><input class="ee101" id="pA2B" name="pA2B" onblur="this.value=eedisplayFloat(eeparseFloat(this.value));recalc_onclick('pA2B')" size="8" style="width: 45pt;" tabindex="2" type="text" value="180" /><br />
<select id="pA2C" name="pA2C" onchange="recalc_onclick('pA2C')" size="1" tabindex="3"> <option selected="" value="centimetres">centimetres</option> <option value="inches">inches</option> </select><br />
<input class="ee101" id="pA2D" name="pA2D" readonly="true" size="4" style="visibility: hidden; width: 5;" type="text" /></td> </tr>
<tr> <td>Your weight </td> <td><br />
<input id="pA3B" name="pA3B" onblur="this.value=eedisplayFloat(eeparseFloat(this.value));recalc_onclick('pA3B')" size="8" style="width: 45pt;" tabindex="4" type="text" value="80" /><br />
<select id="pA3C" name="pA3C" onchange="recalc_onclick('pA3C')" size="1" tabindex="5"> <option selected="" value="kilograms">kilograms</option> <option value="pounds">pounds</option> </select><br />
<input class="ee101" id="pA3D" name="pA3D" readonly="true" size="4" style="visibility: hidden; width: 5;" type="text" value="0" /><br />
<br /></td> </tr>
<tr> <td>Your age </td> <td><br />
<select class="ee100" id="pA4B" name="pA4B" onchange="recalc_onclick('pA4B')" size="1" style="width: 45pt;" tabindex="6"> <option value="10">10</option> <option value="11">11</option> <option value="12">12</option> <option value="13">13</option> <option value="14">14</option> <option value="15">15</option> <option value="16">16</option> <option value="17">17</option> <option value="18">18</option> <option value="19">19</option> <option value="20">20</option> <option value="21">21</option> <option value="22">22</option> <option value="23">23</option> <option value="24">24</option> <option value="25">25</option> <option value="26">26</option> <option value="27">27</option> <option value="28">28</option> <option value="29">29</option> <option selected="selected" value="30">30</option> <option value="31">31</option> <option value="32">32</option> <option value="33">33</option> <option value="34">34</option> <option value="35">35</option> <option value="36">36</option> <option value="37">37</option> <option value="38">38</option> <option value="39">39</option> <option value="40">40</option> <option value="41">41</option> <option value="42">42</option> <option value="43">43</option> <option value="44">44</option> <option value="45">45</option> <option value="46">46</option> <option value="47">47</option> <option value="48">48</option> <option value="49">49</option> <option value="50">50</option> <option value="51">51</option> <option value="52">52</option> <option value="53">53</option> <option value="54">54</option> <option value="55">55</option> <option value="56">56</option> <option value="57">57</option> <option value="58">58</option> <option value="59">59</option> <option value="60">60</option> <option value="61">61</option> <option value="62">62</option> <option value="63">63</option> <option value="64">64</option> <option value="65">65</option> <option value="66">66</option> <option value="67">67</option> <option value="68">68</option> <option value="69">69</option> <option value="70">70</option> <option value="71">71</option> <option value="72">72</option> <option value="73">73</option> <option value="74">74</option> <option value="75">75</option> <option value="76">76</option> <option value="77">77</option> <option value="78">78</option> <option value="79">79</option> <option value="80">80</option> <option value="81">81</option> <option value="82">82</option> <option value="83">83</option> <option value="84">84</option> <option value="85">85</option> <option value="86">86</option> <option value="87">87</option> <option value="88">88</option> <option value="89">89</option> <option value="90">90</option> <option value="91">91</option> <option value="92">92</option> <option value="93">93</option> <option value="94">94</option> <option value="95">95</option> <option value="96">96</option> <option value="97">97</option> <option value="98">98</option> <option value="99">99</option> <option value="100">100</option> </select><br />
years </td> </tr>
<tr> <td>Your activity </td> <td><br />
<br />
<select id="pA5B" name="pA5B" onchange="recalc_onclick('pA5B')" size="1" tabindex="7"> <option value="Sedentary (little or no exercise, desk job)">Sedentary (little or no exercise, desk job)</option> <option value="Lightly active (light exercise/sports 1-3 days/wk)">Lightly active (light exercise/sports 1-3 days/wk)</option> <option selected="selected" value="Moderately active (moderate exercise/sports 3-5 days/wk)">Moderately active (moderate exercise/sports 3-5 days/wk)</option> <option value="Very active (hard exercise/sports 6-7 days/wk)">Very active (hard exercise/sports 6-7 days/wk)</option> <option value="Extremely active (hard daily exercise/sports & physical job)">Extremely active (hard daily exercise/sports & physical job)</option> </select></td> </tr>
<tr> <td colspan="2"><input checked="" name="automatic_recalc" type="checkbox" value="ON" /><br />
Automatic recalculation<br />
<input name="do_recalc" onclick="recalc_onclick('')" type="button" value="Recalculate" /></td> </tr>
<tr> <th colspan="2">Results </th> </tr>
<tr> <td class="head" colspan="2">Basal Metabolic Rate <br />
<input class="ee101" id="pA6B" name="pA6B" readonly="true" size="8" type="text" value="0" /></td> </tr>
<tr> <td class="head" colspan="2">A. Requirements to maintain current weight</td> </tr>
<tr> <td>Calories</td> <td><br />
<input class="ee101" id="pA7B" name="pA7B" readonly="true" size="7" type="text" value="0" /><br />
cal </td> </tr>
<tr> <td>Carbohydrates (55%) </td> <td><br />
<input class="ee101" id="pA8B" name="pA8B" readonly="true" size="7" type="text" value="0" /><br />
cal =<br />
<input id="pA8D" name="pA8D" readonly="true" size="6" type="text" value="0" /><br />
gm</td> </tr>
<tr> <td>Proteins (15%) </td> <td><br />
<input class="ee101" id="pA9B" name="pA9B" readonly="true" size="7" type="text" value="0" /><br />
cal =<br />
<input id="pA9D2" name="pA9D" readonly="true" size="6" type="text" value="0" /><br />
gm</td> </tr>
<tr> <td>Fats (30%) </td> <td><input class="ee101" id="pA10B" name="pA10B" readonly="true" size="7" type="text" value="0" /><br />
cal =<br />
<input class="ee101" id="pA10D2" name="pA10D" readonly="true" size="6" type="text" value="0" /><br />
gm</td> </tr>
<tr> <td class="head" colspan="2">B. Requirements to lose weight by <input class="ee101" id="pA6G" name="pA6G" onblur="this.value=eedisplayFloat(eeparseFloat(this.value));recalc_onclick('pA6G')" size="2" style="width: 30;" tabindex="8" type="text" value="1" /><br />
<input class="ee101" id="pA6J2" name="pA6J" readonly="true" size="2" style="visibility: hidden; width: 5;" type="text" value="0" /><br />
<br />
<select id="select" name="pA6H" onchange="recalc_onclick('pA6H')" size="1" tabindex="9"> <option value="kilograms">kilograms</option> <option selected="selected" value="pounds">pounds</option> </select><br />
per week * </td> </tr>
<tr> <td>Calories</td> <td><br />
<input class="ee101" id="pA7F" name="pA7F" readonly="true" size="7" type="text" value="0" /><br />
cal </td> </tr>
<tr> <td>Carbohydrates (55%) </td> <td><br />
<br />
<input class="ee101" id="pA8F" name="pA8F" readonly="true" size="7" type="text" value="0" /><br />
cal =<br />
<input class="ee101" id="pA8H2" name="pA8H" readonly="true" size="7" type="text" value="0" /><br />
gm</td> </tr>
<tr> <td>Proteins (15%) </td> <td><br />
<input class="ee101" id="pA9F" name="pA9F" readonly="true" size="7" type="text" value="0" /><br />
<br />
cal =<br />
<input class="ee101" id="pA9H2" name="pA9H" readonly="true" size="7" type="text" value="0" /><br />
gm</td> </tr>
<tr> <td>Fats (30%) </td> <td><input class="ee101" id="pA10F" name="pA10F" readonly="true" size="7" type="text" value="0" /><br />
cal =<br />
<input class="ee101" id="pA10H2" name="pA10H" readonly="true" size="7" type="text" value="0" /><br />
gm</td> </tr>
<tr> <td class="head" colspan="2">C. Requirements to gain weight by <br />
<input class="ee101" id="pA6M2" name="pA6M" onblur="this.value=eedisplayFloat(eeparseFloat(this.value));recalc_onclick('pA6M')" size="2" style="width: 30;" tabindex="10" type="text" value="1" /><br />
<input class="ee101" id="pA6O2" name="pA6O" readonly="true" size="2" style="visibility: hidden; width: 5;" type="text" value="0" /><br />
<br />
<select id="select2" name="pA6N" onchange="recalc_onclick('pA6N')" size="1" tabindex="11"> <option value="kilograms">kilograms</option> <option selected="selected" value="pounds">pounds</option> </select><br />
per week </td> </tr>
<tr> <td>Calories</td> <td><input class="ee101" id="pA7L" name="pA7L" readonly="true" size="7" type="text" value="0" /><br />
cal </td> </tr>
<tr> <td>Carbohydrates (55%) </td> <td><br />
<input class="ee101" id="pA8L" name="pA8L" readonly="true" size="7" type="text" value="0" /><br />
cal =<br />
<input class="ee101" id="pA8N2" name="pA8N" readonly="true" size="7" type="text" value="0" /><br />
gm</td> </tr>
<tr> <td>Proteins (15%) </td> <td><br />
<input class="ee101" id="pA9L" name="pA9L" readonly="true" size="7" type="text" value="0" /><br />
cal =<br />
<input class="ee101" id="pA9N2" name="pA9N" readonly="true" size="7" type="text" value="0" /><br />
gm</td> </tr>
<tr> <td>Fats (30%) </td> <td><input id="pA10L" name="pA10L" readonly="true" size="7" type="text" value="0" /><br />
cal =<br />
<input id="pA10N2" name="pA10N" readonly="true" size="7" type="text" value="0" /><br />
gm</td> </tr>
<tr> <td colspan="2"><br /></td> </tr>
<tr> <td colspan="2">*To lose weight, 500 calories are subtracted per day for each pound you want to lose every week. To gain weight, 500 calories are added per day for each pound you want to gain every week. However, total calorie levels < 1200 calories are not recommended and weight loss of > 2 pounds per week is also not recommended.<br />
For a more balanced approach to a 1 pound per week weight loss, increase your activity. Decrease calorie intake by 250 calories per day and exercising to expend (use up) the other 250 calories. This approach prevents a decrease in your metabolic rate and promotes increased lean muscle mass. </td> </tr>
<tr> <td colspan="2"><a href="http://allnutritionals.com/"> AllNutritionals.com</a></td> </tr>
</tbody></table>
<script language="JavaScript" type="text/javascript">
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<noscript><br />
The browser does not support JavaScript. The calculations will not work.<br />
</noscript></form>
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<br /></div>
Anonymoushttp://www.blogger.com/profile/02440203584689079578noreply@blogger.com0tag:blogger.com,1999:blog-3070550397679488301.post-83514628111123510572011-04-01T12:09:00.000-07:002011-04-01T12:09:01.808-07:00Mesomorph Nutrition to Build Muscle<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Mesomorphs have a genetic advantage because they have the ability to gain muscle and burn fat easily compared to ectomorphs and endomorphs. Many of the professional bodybuilders fall into the classification of being Mesomorphs. The following nutritional recommendations will further help mesomorphs maximize lean muscle growth and fat loss.</span><br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHuRuUAJrAqyQ5mzMBslvjmO7a2nyqkkMG1w_pwinuV5Ay623nse2PZbx6SzKPKwzT5-KIGEyb0mX608HqzmY0ZS_9cGR1L9HxDw10PQw_QysmqZKbD0E7_2Yugg7Jig7cA5VKFd4Z7xrY/s1600/somatotype-body-types.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="188" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHuRuUAJrAqyQ5mzMBslvjmO7a2nyqkkMG1w_pwinuV5Ay623nse2PZbx6SzKPKwzT5-KIGEyb0mX608HqzmY0ZS_9cGR1L9HxDw10PQw_QysmqZKbD0E7_2Yugg7Jig7cA5VKFd4Z7xrY/s320/somatotype-body-types.jpg" width="320" /></a></div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />
Mesomorphs can determine how many calories they need to eat per day to maintain their current body weight by multiplying current body weight by 15 (therefore, a 210 lb. person needs 3,150 calories daily). On a macronutrient level, mesomorphs should aim to eat a diet that is 40 to 50 percent carbohydrate (carbs), 30 to 40 percent protein, and 20 percent fat. <br />
<br />
Mesomorphs looking to gain weight and build lean muscle mass fast must take in more calories each day than their body needs to maintain their current body weight. This is true even on days that they do not exercise. <br />
<br />
Mesomorphs looking to lose weight can take in slightly fewer than their maintenance calories, while making adjustments to the types of food they eat and their training. To gain lean muscle mass, mesomorphs should shoot to increase the amount of protein they take in. Aim for 1g per pound of body weight. Additionally, lower the total amount of simple fast digesting carbs and try to consume more low-glycemic complex carbs such as beans, all nuts, whole wheat bread and pastas, brown rice, sweet potatoes and yams. Consuming more slow-digesting carbs will keep insulin levels stable so that most of the weight you gain will be lean muscle mass, rather than stored body fat. The only time a mesomorph should eat high-glycemic fast-digesting carbs is with their protein after an intense workout. <br />
<br />
Mesomorphs looking to lose body fat as they build muscle should strive to eat smaller meals more frequently. This will cause you to feel fuller and that will help prevent you from binging and will also help keep insulin levels stable. If you consume big meals at infrequent times this will cause insulin levels to spike which will cause your body to store calories as fat. <br />
<br />
Also, when you do eat carbs, eat them only at specific meals, directly after training (post-workout) and at breakfast and before 2pm. At the remaining meals, carbs should be coming from green vegetables, fruits, beans and nuts instead of other complex carbohydrates such as brown rice, sweet potatoes, yams, whole wheat breads. If you do consume these carbs after 2pm the portion size should be smaller aim for about the size of the palm of your hand. <br />
<br />
For fat content, shoot for foods rich in the omega fatty acids 3, 6 and 9. These fatty acids can be found in whole foods such salmon, avocados and all nuts, flaxseed and olive oils. Even when trying to lose weight, your body still needs enough fat, particularly to make testosterone, which will not only help build muscle but burn fat as well.</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"></span><br />
<div style="font-family: 'Times New Roman'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><a href="http://www.2buildmusclefast.com/2011/01/best-carb-choices-to-build-muscle-fast.html" title="Build Muscle Fast: BEST CARB CHOICES TO BUILD MUSCLE FAST"><b>BEST CARB CHOICES TO BUILD MUSCLE FAST</b></a></span></span></div></div><div class="MsoNormal" style="font-family: 'Times New Roman';"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><b><a href="http://www.2buildmusclefast.com/2011/01/best-protein-sources-to-build-muscle.html?utm_source=BP_recent" title="Build Muscle Fast: Highest Sources of Protein to Build Muscle Fast">Best Protein Sources to Build Muscle Fast </a></b></span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />
</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />
</span></span></div></div></div></div></div>Anonymoushttp://www.blogger.com/profile/02440203584689079578noreply@blogger.com0tag:blogger.com,1999:blog-3070550397679488301.post-81100943907793545572011-04-01T11:00:00.000-07:002011-04-01T11:07:05.861-07:00Whey Protein Isolate vs. Whey Protein Concentrate Which Is Best to Build Muscle Fast<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicbnJNoBTzmZoKCw0iMV27Wjnh6a0M_wBn3UxI7MaOMl__b_urSYzgz_htU5ZXJ6eWJgZantAVxBCWjkYVm-Sl3zF6CWmKN3VamrPKpYd0bIyuJupUqqlP1rFU4hEnMgndhWLuowHHrxsS/s1600/hhhhhhhhhhhhhhhhhhh.bmp" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicbnJNoBTzmZoKCw0iMV27Wjnh6a0M_wBn3UxI7MaOMl__b_urSYzgz_htU5ZXJ6eWJgZantAVxBCWjkYVm-Sl3zF6CWmKN3VamrPKpYd0bIyuJupUqqlP1rFU4hEnMgndhWLuowHHrxsS/s1600/hhhhhhhhhhhhhhhhhhh.bmp" /></a></div><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Today I wanted to clear up a question I commonly get about protein powder. What is the difference between whey protein isolate and whey protein concentrate. <br />
<br />
Having a whey protein shake following a workout is something that cannot be duplicated with whole food (however skim milk does come close). Whey protein gets into your system fast because there is no need for digestion. <br />
<br />
Amino acids get shuttled to your “hungry” muscles faster with a protein shake than with whole food protein such as chicken, fish or lean red meats. The best type of protein powder for this situation is whey protein. Protein powder also comes in different grades: concentrates, isolates, and hydrolysates. Each of these protein types and grades has unique properties and tastes. <br />
<br />
What is Whey? <br />
<br />
Milk protein is 20% whey. Whey is by far the most popular protein choice, perhaps because Whey protein contains large amounts of branched-chain amino acids as well as the full spectrum of amino acids (which is all the muscle building blocks you need to build muscle). Compared to the other proteins on the market, whey is one of the fastest digesting proteins (hydrolyzed = fastest, isolate = faster, concentrate = fast). <br />
<br />
Whey Protein Concentrate vs. Whey Protein Isolate <br />
<br />
Many of you may really be confused about all the different types of proteins. Can you tell me what is the difference between whey protein isolate and whey protein concentrate? Is one better than the other to build muscle fast?? <br />
<br />
With that being said, it’s true that whey is definitely a great source of protein. Whey has an extremely high biological value (BV). A high BV means that the amino acid ratio is excellent for building muscle and that a large proportion of the protein ingested is absorbed and utilized by the body. Whey is a dairy protein that is a by-product of the cheese making process. In its original form whey contains significant amounts of fat and lactose. Lactose is milk sugar. Because of this fact much of these components are filtered and processed to remove most of the lactose and fat. If you look on the back of your whey protein supplement you will see the terms microfiltration or "ion exchange," those are simply methods of separating the fat and lactose from the protein. The end result is a more concentrated protein either concentrate, isolate or hydrolysates. <br />
</span><br />
<div><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Protein concentrates. Protein concentrates are created by pushing the protein source (milk, whey, etc.) through a very small filter that allows water, minerals, and other organic materials to pass though. The proteins, which are too big to pass through the filter, are collected, resulting in protein powder. When this process is used to make whey protein concentrate, it yields a protein powder that is 70-85% protein and up to 5% lactose. People with lactose intolerance will have trouble consuming large amounts of whey protein concentrate.</span></div><div><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />
Protein isolates. This is the next step up in purification; the protein is purified again using more filtration or a technique called ion-exchange or cross-flow microfiltration. Protein isolates have very low levels of carbohydrates and fat and are almost exclusively pure protein. People with lactose intolerance usually don’t have trouble with whey protein isolates. Many companies that make whey protein isolates certify that their product is lactose free or they will even add lactase which is an enzyme that breaks down lactose to the protein powder to help with digestion. </span><br />
<br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">And all Hydrolyzed whey (Hydro Whey) is the larger proteins found in Isolates is further broken down into smaller pieces to allow it to get in your system more rapidly with the belief it will help enable your muscles to start rebuilding quicker. That's because it's made entirely with hydrolyzed whey protein isolates. </span><br />
<div><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">The primary difference between isolate and concentrate is that the isolate is the most purest form of protein. Whey isolate usually contains between 90-94% protein while whey concentrate has a protein ratio of around 70-85%. </span></div><div><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />
If you are lactose intolerant and you have problems with gas then the whey protein isolate is the better choice. But what I want you to understand is that just because isolate is more "pure" doesn’t necessarily mean that whey isolate is better or will produce more and greater muscle growth. Whey protein concentrate is still an excellent source of protein and concentrate has higher BV values compared to lean red meats, chicken, fish and whole eggs. Besides, whey protein isolate does have its disadvantages one of which it's more expensive than concentrate usually twice as much!!. It is also debately that because Isolate has been filtered more than concentrate some of the valuable immune-boosting protein properties have been removed and some say the protein is degraded more making it less useful to the body. <br />
<br />
In the long run, I don’t think it makes much difference whether you use concentrate or isolate. Nutrition companies will surely fight back and forth over whose protein powder is the best, but choosing your protein isn’t something you should lose sleep over. <br />
<br />
Protein nutrition is very simple. To keep your body in an anabolic state to grow and build muscle the important thing is to consume between 25-50 grams of protein (depending on your needs) every three hours. Ive used whey for a while now but I still get 80% of my protein from whole food sources such as eggs, egg whites, chicken, lean red meat, nuts, and tuna. You should look at both isolate or concentrate for what it really is a supplement and it should never replace whole foods!! You should be worrying more about your whole food choices rather than what whey protein to go with!!!</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><a href="http://www.2buildmusclefast.com/2011/01/best-protein-sources-to-build-muscle.html?utm_source=BP_recent" title="Build Muscle Fast: Highest Sources of Protein to Build Muscle Fast"><b>See Best Whole Food Protein Sources to Build Muscle Fast </b></a></span></div></div>Anonymoushttp://www.blogger.com/profile/02440203584689079578noreply@blogger.com0tag:blogger.com,1999:blog-3070550397679488301.post-29854011383163230242011-04-01T09:29:00.000-07:002011-04-01T09:29:17.110-07:00Ectomorph Nutrition to Gain Weight and Build Muscle Fast<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHuRuUAJrAqyQ5mzMBslvjmO7a2nyqkkMG1w_pwinuV5Ay623nse2PZbx6SzKPKwzT5-KIGEyb0mX608HqzmY0ZS_9cGR1L9HxDw10PQw_QysmqZKbD0E7_2Yugg7Jig7cA5VKFd4Z7xrY/s1600/somatotype-body-types.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="188" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHuRuUAJrAqyQ5mzMBslvjmO7a2nyqkkMG1w_pwinuV5Ay623nse2PZbx6SzKPKwzT5-KIGEyb0mX608HqzmY0ZS_9cGR1L9HxDw10PQw_QysmqZKbD0E7_2Yugg7Jig7cA5VKFd4Z7xrY/s320/somatotype-body-types.jpg" width="320" /></a></div><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">I'm sure you are here because you are tired of being skinny and after reading this post you will have the information you need to gain weight and build muscle fast. As an ectomorph the first thing you will need to do to gain weight and build muscle fast is you have to eat more calories than your body burns off. <br />
<br />
If you don't give your body MORE calories than you need, it simply will not grow and you will not build any new muscle.<br />
<br />
Now that you understand you have to EAT and EAT as if it was a job. But I dont want you to eat just anything you can get your hands on you need to eat the right amount of macro-nutrients for the body to build muscle! <br />
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<span class="Apple-style-span" style="font-size: large;"> Carbohydrates </span><br />
Now, carbohydrates have got a bad wrap for the past decade and for good reason but this principle does not apply for ectomorphs! Carbohydrates are your best friend. But what you must understand is not all carbohydrates are created equally. <br />
<br />
There are two types of carbohydrates. Carbs can be classified as being either fast or slow digesting carbohydrates. Fast digesting carbs, such as white rice, white bread, cookies, candy, sugar, dextrose, etc. are broken down quickly by the body. After you eat fast digesting carbs your body breaks it down into energy to be used by the body which in this case is pure glucose "sugar". This energy is then released into your blood stream. Fast digesting carbs forces the body to produce and secrete a fat storing hormone called insulin. This spike in insulin is produced so that this energy (glucose) can be moved from your blood stream to the cells of your body where it is needed. If you're body does not need this energy or if it is not later burned off thru activity it is stored as fat in your fat cells. However, if fast digesting carbs are eaten at the right times such as directly after your workout the insulin spike can fuel your muscles with the nutrients it needs to build muscle and accelerate muscle recovery. As ectomorphs, building muscle is difficult so you will need to take advantage of every opportunity you can to build muscle and enhance recovery, so you can train again sooner. <br />
<br />
Complex carbohydrates on the other hand, are harder for the body to breakdown. They give us a slower release of glucose into the blood stream when broken down and don't spike insulin levels in the body. This slow release of carbohydrates is good for building muscle, because you are continuously supplying the body with the nutrients it needs to keep your body in an anabolic muscle building state. <br />
<br />
Unlike most of the world who seem to be running away from carbohydrates, you will need to consume large quantities in order to meet your required calorie intake. Remember, you are trying to bulk. You need to eat eat and eat. You have to take in more calories than your body requires to maintain itself. Stick to complex carbs such as nuts, beans, brown rice, brown pasta, whole wheat breads, yams, sweet potatoes, fruit and vegetables. However these foods have a high amounts of fiber which will keep you full longer and cause you to eat less. If you find that this is a problem for you and it causes you not to eat as much as you need to then its ok to mix in fast digesting carbs such as white bread, white rice and white potatoes. It is also important to eat lots of fresh fruit and veg. Fruits and vegetables are essentially carbohydrates so add them to your total. They also provide anti-oxidants to speed up recovery after workouts and to keep you fit and healthy.<br />
<br />
Your exact intake of carbs will depend on your bodyweight but as a rule of thumb, take your bodyweight and eat between 3 and 3.5 grams of carbs per lb of bodyweight. Remember that carbohydrates contain 4 calories per gram. Some days its ok to add in a day of super high carbohydrates just to keep your body guessing so it doesn't adapt to your new eating regime. Again this type of eating is for the true ectomorph and not for mesomorph's or endomorph's. These body types will add a lot of fat to their frames!!<br />
<br />
<span class="Apple-style-span" style="font-size: large;"> Protein </span><br />
Protein is quite simply your most important macro-nutrient. Protein is the building block for the body. It is very important for bodybuilders who are looking to build muscle fast. My advice is to choose lean sources of protein. It not healthy to get high saturated fats in your diet and this form of fat comes from all meats. Turkey, chicken, fish, lean steak and eggs, all nuts, beans and of course, protein shakes are all good sources of proteins. Aim to cram down around 1.5g of protein per lbs of bodyweight.<br />
<br />
<span class="Apple-style-span" style="font-size: large;"> Fats </span><br />
Fats are often overlooked in the muscle building nutrition for ectomorphs. Fats play a very important role in the body such as they lubricate cells within the body but the most important role for ectomorphs, is that they regulate TESTOSTERONE LEVELS! Without testosterone you BECOME A WOMAN. TESTOSTERONE IS WHAT SEPARATES MEN FROM WOMEN WHEN IT COMES TO BUILDING MUSCLE. What you must know is first that fats like carbohydrates are not all created equal. Food high in saturated fat needs to be avoided at all costs as they clog arteries, increase cholesterol and increase your risk of heart related problems. The fats you are looking for are high in omega 3, omega 6, and omega 9. Excellent examples are oily fish, avocados, flaxseed, all nuts or eggs. A mixture of all of these would be the best way to add these fats to your diet. To our bulking advantage, fats have 9 calories per 1g which is excellent for us ectomorphs! <br />
<br />
<span class="Apple-style-span" style="font-size: large;">The Diet</span><br />
Now I have outlined the macronutrients you need I feel that following a diet composed of 50% carbohydrates, 30% protein and 15% fat. This may look odd but remember, you are a ectomorph your nutritional requirements are not the same as the average bodybuilder. In order to determine exactly how many calories you need, you can also try to take your weight in lbs and multiply it by 17 to 20. For example, a 160lb man would do the calculation of: <br />
<br />
160lb X 17 = 2720 calories per day for a bulk. </span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Now keep in mind.....</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Protein 4 calories per gram</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Carbs 4 calories per gram</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Fat 8 calories per gram<br />
<br />
Broken down roughly into 340g of Carbohydrates, 204g of Protein and 51g of Fat. <br />
<br />
These figures will depends on you activity level has is not an exact science but it is definitely a great place to start. If after a week you have gained no weight increase your daily intake of calories by 600. <br />
<br />
Below are links to a sample list of foods to be included in your Ectomorph diet.</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"> Remember, you need to EAT to grow big.</span><br />
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<div style="font-family: 'Times New Roman'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><a href="http://www.2buildmusclefast.com/2011/01/best-carb-choices-to-build-muscle-fast.html" title="Build Muscle Fast: BEST CARB CHOICES TO BUILD MUSCLE FAST"><b>BEST CARB CHOICES TO BUILD MUSCLE FAST</b></a></span></span></div></div><div class="MsoNormal" style="font-family: 'Times New Roman';"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><b><a href="http://www.2buildmusclefast.com/2011/01/best-protein-sources-to-build-muscle.html?utm_source=BP_recent" title="Build Muscle Fast: Highest Sources of Protein to Build Muscle Fast">Best Protein Sources to Build Muscle Fast </a></b></span><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"> </span></span></div></div></div></div><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"> I recommend you write down everything you eat. Many times you may think you are eating more than you really are!!! Calculating everything can be difficult at first especially when eating out but visiting <a href="http://nutritiondata.self.com/">http://nutritiondata.self.com/</a> this website will help you figure out how many calories you are getting per meal including its individual macro nutrient components. </span><br />
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</span>Anonymoushttp://www.blogger.com/profile/02440203584689079578noreply@blogger.com0tag:blogger.com,1999:blog-3070550397679488301.post-71440521883767371102011-03-30T20:31:00.001-07:002011-03-30T20:31:34.541-07:00What is the Glycemic Index<div align="justify"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Its important A few years ago I changed my eating habits to include only low to med glycemic foods. Advocates’ of this eating plan propose this strategy will help people lose and control weight, improve diabetes control for those who are afflicted by it, reduce hunger and improve one's overall health. This hub will educate you about the GI and how it has helped me control my weight and lower my body fat percentage.<br />
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<strong>What is the Glycemic Index?</strong></span></div><div align="justify"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><strong><br />
</strong>GI is a numerical ranking system used to measure the rate of digestion and absorption of foods and their effect on your blood sugar levels. A food ranking high on the GI produces a large spike in blood sugar after it is has been eaten. On the other hand, a food with a low GI causes a slower continued rise in blood sugar without the spike. The reason why it is so important to control your blood sugar is because of its effect on our insulin levels. Insulin is a hormone that regulates carbohydrate and fat metabolism in the body. Insulin causes cells in the liver, muscle, and fat tissue to take up blood sugar (glucose) from the blood, storing it as glycogen (energy to burn at a later time). Insulin stops the use of fat as an energy source by stopping the release of glucagon. When insulin is absent, glucagon is produced and blood sugar (glucose) is not taken up by body cells and the body begins to use fat as an energy source. For example, when your body stops producing insulin glucagon is then produced which means your body will go to your fat tissue for energy. Of course that is what we want to burn that fat off!! </span></div><div align="justify"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">So now you know why if you eat foods high on the GI index such as cookies, cakes, ice cream, white bread it will spike your blood sugar levels and cause your body to produce more insulin to move the digested food that has been broken down into blood sugar out of your blood stream to your fat tissue. This energy is stored as fat and will stay there until you burn it off. If you are always spiking your blood sugar you will never burn the fat but you will be continuously be adding to the fat you already have!!! Also, I should mention that after you have spiked your blood sugar levels a couple of hours later you tend to have a crash similar to a sugar rush from highly sweetened candy or soda. This will cause you to have hunger pains even though you just ate a couple of hours earlier. This will in turn start the whole cycle over again your body will be craving that sugar spike again!! High GI foods digest quickly and cause this problem while low and medium GI foods do not break down as quick. This keeps your blood sugar levels more stable without the spike in insulin. Low and Medium GI foods are digested more slowly and keeps you full longer so you eat less!!<br />
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The concept of GI was first recognized in the early 80’s as a way to classify carbohydrate containing foods for improvement of blood sugar control for those afflicted by diabetes. They had subjects consume 50 grams of food and monitored blood sugar response for 2 hours. This response was then compared to 50 grams of a chosen food, either glucose or white bread. The findings were used to establish a table ranking of 62 common foods based on glycemic response. GI scores are classified as either low (below 55), medium (56-69), or high (greater than 70).</span></div><div align="justify"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />
In general, processed foods that contained enriched bleach flour, enriched bleached wheat flour and which contain refined sugars will have a higher GI. So if your diet consists of cookies, ice cream, cakes, candy, breakfast cereals, white rice, any kind of bread for that matter unless it is whole grain or whole wheat tends to add pounds around your mid section!!!</span></div><div align="justify"><br />
</div><div align="justify"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"> Staying away from High GI foods has helped me maintain my weight at healthy levels and body fat percentage regularly below 9%. This type of diet allows you to eat carbs unlike the Atkins and other low carb diets and allows you to live a little without restricting too much from your diet. Besides I don’t believe in diets because they don’t last forever I believe in lifestyle changes that you can make and stay with for the long term. Fad diets are not long term and they restrict too much. <br />
For effective weight loss, my advice is to stay away from high GI foods and eat about 125 carbs for every 100 pounds you want to weigh. I always try to consume about 20 grams of lean protein with every meal it slows down digestion of the carbs that way. That way you are keeping your blood sugar levels steady so your body will become a fat burning furnace instead of a fat storing one.<br />
I have included a list of low GI foods<br />
</span></div><table border="1" bordercolor="#CCCCCC" bordercolordark="#FFFFFF" bordercolorlight="#FFFFFF" cellpadding="7"><tbody>
<tr> <td align="center" bgcolor="#808080" bordercolordark="#E9E9E9" bordercolorlight="#E9E9E9" width="230"><strong><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Food Type</span></strong></td> <td align="center" bgcolor="#808080" bordercolordark="#E9E9E9" bordercolorlight="#E9E9E9" width="55"><strong><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">GI</span></strong></td> <td align="center" bgcolor="#808080" bordercolordark="#E9E9E9" bordercolorlight="#E9E9E9" width="248"><strong><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Food Type</span></strong></td> <td align="center" bgcolor="#808080" bordercolordark="#E9E9E9" bordercolorlight="#E9E9E9" width="50"><strong><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">GI</span></strong></td> </tr>
<tr> <td bgcolor="#E9E9E9" width="230"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Yogurt low-fat (sweetened)</span></td> <td align="center" bgcolor="#E9E9E9" width="55"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">14</span></td> <td bgcolor="#E9E9E9" width="248"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Pears</span></td> <td align="center" bgcolor="#E9E9E9" width="50"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">38</span></td> </tr>
<tr> <td bgcolor="#E9E9E9" width="230"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Peanuts</span></td> <td align="center" bgcolor="#E9E9E9" width="55"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">15</span></td> <td bgcolor="#E9E9E9" width="248"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Tomato soup, tinned</span></td> <td align="center" bgcolor="#E9E9E9" width="50"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">38</span></td> </tr>
<tr> <td bgcolor="#E9E9E9" width="230"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Artichoke</span></td> <td align="center" bgcolor="#E9E9E9" width="55"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">15</span></td> <td bgcolor="#E9E9E9" width="248"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Haricot beans, boiled</span></td> <td align="center" bgcolor="#E9E9E9" width="50"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">38</span></td> </tr>
<tr> <td bgcolor="#E9E9E9" width="230"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Asparagus</span></td> <td align="center" bgcolor="#E9E9E9" width="55"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">15</span></td> <td bgcolor="#E9E9E9" width="248"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Plums</span></td> <td align="center" bgcolor="#E9E9E9" width="50"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">39</span></td> </tr>
<tr> <td bgcolor="#E9E9E9" height="29" width="230"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Broccoli</span></td> <td align="center" bgcolor="#E9E9E9" height="29" width="55"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">15</span></td> <td bgcolor="#E9E9E9" height="29" width="248"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Ravioli, meat filled</span></td> <td align="center" bgcolor="#E9E9E9" height="29" width="50"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">39</span></td> </tr>
<tr> <td bgcolor="#E9E9E9" width="230"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Cauliflower</span></td> <td align="center" bgcolor="#E9E9E9" width="55"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">15</span></td> <td bgcolor="#E9E9E9" width="248"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Carrots, cooked</span></td> <td align="center" bgcolor="#E9E9E9" width="50"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">39</span></td> </tr>
<tr> <td bgcolor="#E9E9E9" width="230"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Celery</span></td> <td align="center" bgcolor="#E9E9E9" width="55"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">15</span></td> <td bgcolor="#E9E9E9" width="248"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">*Snickers bar</span></td> <td align="center" bgcolor="#E9E9E9" width="50"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">40</span></td> </tr>
<tr> <td bgcolor="#E9E9E9" width="230"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Cucumber</span></td> <td align="center" bgcolor="#E9E9E9" width="55"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">15</span></td> <td bgcolor="#E9E9E9" width="248"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Apple juice</span></td> <td align="center" bgcolor="#E9E9E9" width="50"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">41</span></td> </tr>
<tr> <td bgcolor="#E9E9E9" width="230"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Eggplant</span></td> <td align="center" bgcolor="#E9E9E9" width="55"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">15</span></td> <td bgcolor="#E9E9E9" width="248"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Wheat kernels</span></td> <td align="center" bgcolor="#E9E9E9" width="50"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">41</span></td> </tr>
<tr> <td bgcolor="#E9E9E9" width="230"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Green beans</span></td> <td align="center" bgcolor="#E9E9E9" width="55"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">15</span></td> <td bgcolor="#E9E9E9" width="248"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Spaghetti, white</span></td> <td align="center" bgcolor="#E9E9E9" width="50"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">41</span></td> </tr>
<tr> <td bgcolor="#E9E9E9" width="230"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Lettuce, all varieties</span></td> <td align="center" bgcolor="#E9E9E9" width="55"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">15</span></td> <td bgcolor="#E9E9E9" width="248"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Black-eyed beans</span></td> <td align="center" bgcolor="#E9E9E9" width="50"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">41</span></td> </tr>
<tr> <td bgcolor="#E9E9E9" width="230"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Low-fat yogurt, artificially sweetened</span></td> <td align="center" bgcolor="#E9E9E9" width="55"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">15</span></td> <td bgcolor="#E9E9E9" width="248"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">All-Bran</span></td> <td align="center" bgcolor="#E9E9E9" width="50"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">42</span></td> </tr>
<tr> <td bgcolor="#E9E9E9" width="230"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Peppers, all varieties</span></td> <td align="center" bgcolor="#E9E9E9" width="55"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">15</span></td> <td bgcolor="#E9E9E9" width="248"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Peaches</span></td> <td align="center" bgcolor="#E9E9E9" width="50"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">42</span></td> </tr>
<tr> <td bgcolor="#E9E9E9" width="230"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Snow peas</span></td> <td align="center" bgcolor="#E9E9E9" width="55"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">15</span></td> <td bgcolor="#E9E9E9" width="248"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Chickpeas, tinned</span></td> <td align="center" bgcolor="#E9E9E9" width="50"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">42</span></td> </tr>
<tr> <td bgcolor="#E9E9E9" width="230"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Spinach</span></td> <td align="center" bgcolor="#E9E9E9" width="55"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">15</span></td> <td bgcolor="#E9E9E9" width="248"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Oranges</span></td> <td align="center" bgcolor="#E9E9E9" width="50"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">44</span></td> </tr>
<tr> <td bgcolor="#E9E9E9" width="230"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Young summer squash</span></td> <td align="center" bgcolor="#E9E9E9" width="55"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">15</span></td> <td bgcolor="#E9E9E9" width="248"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Lentil soup, tinned</span></td> <td align="center" bgcolor="#E9E9E9" width="50"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">44</span></td> </tr>
<tr> <td bgcolor="#E9E9E9" width="230"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Tomatoes</span></td> <td align="center" bgcolor="#E9E9E9" width="55"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">15</span></td> <td bgcolor="#E9E9E9" width="248"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Carrot juice</span></td> <td align="center" bgcolor="#E9E9E9" width="50"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">45</span></td> </tr>
<tr> <td bgcolor="#E9E9E9" width="230"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Zucchini</span></td> <td align="center" bgcolor="#E9E9E9" width="55"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">15</span></td> <td bgcolor="#E9E9E9" width="248"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Macaroni</span></td> <td align="center" bgcolor="#E9E9E9" width="50"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">45</span></td> </tr>
<tr> <td bgcolor="#E9E9E9" width="230"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Soya beans, boiled</span></td> <td align="center" bgcolor="#E9E9E9" width="55"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">16</span></td> <td bgcolor="#E9E9E9" width="248"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Pineapple juice</span></td> <td align="center" bgcolor="#E9E9E9" width="50"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">46</span></td> </tr>
<tr> <td bgcolor="#E9E9E9" width="230"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Cherries</span></td> <td align="center" bgcolor="#E9E9E9" width="55"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">22</span></td> <td bgcolor="#E9E9E9" width="248"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Rice, instant</span></td> <td align="center" bgcolor="#E9E9E9" width="50"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">46</span></td> </tr>
<tr> <td bgcolor="#E9E9E9" width="230"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Peas, dried</span></td> <td align="center" bgcolor="#E9E9E9" width="55"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">22</span></td> <td bgcolor="#E9E9E9" width="248"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Grapes</span></td> <td align="center" bgcolor="#E9E9E9" width="50"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">46</span></td> </tr>
<tr> <td bgcolor="#E9E9E9" width="230"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Milk, chocolate</span></td> <td align="center" bgcolor="#E9E9E9" width="55"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">24</span></td> <td bgcolor="#E9E9E9" width="248"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Grapefruit juice</span></td> <td align="center" bgcolor="#E9E9E9" width="50"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">48</span></td> </tr>
<tr> <td bgcolor="#E9E9E9" width="230"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Pearl barley</span></td> <td align="center" bgcolor="#E9E9E9" width="55"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">25</span></td> <td bgcolor="#E9E9E9" width="248"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Multi grain bread</span></td> <td align="center" bgcolor="#E9E9E9" width="50"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">48</span></td> </tr>
<tr> <td bgcolor="#E9E9E9" width="230"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Grapefruit</span></td> <td align="center" bgcolor="#E9E9E9" width="55"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">25</span></td> <td bgcolor="#E9E9E9" width="248"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Rice, parboiled</span></td> <td align="center" bgcolor="#E9E9E9" width="50"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">48</span></td> </tr>
<tr> <td bgcolor="#E9E9E9" width="230"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Milk, whole</span></td> <td align="center" bgcolor="#E9E9E9" width="55"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">27</span></td> <td bgcolor="#E9E9E9" width="248"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Baked beans, tinned</span></td> <td align="center" bgcolor="#E9E9E9" width="50"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">48</span></td> </tr>
<tr> <td bgcolor="#E9E9E9" width="230"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Spaghetti, protein enriched</span></td> <td align="center" bgcolor="#E9E9E9" width="55"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">27</span></td> <td bgcolor="#E9E9E9" width="248"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Porridge, non-instant</span></td> <td align="center" bgcolor="#E9E9E9" width="50"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">49</span></td> </tr>
<tr> <td bgcolor="#E9E9E9" width="230"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Kidney beans, boiled</span></td> <td align="center" bgcolor="#E9E9E9" width="55"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">29</span></td> <td bgcolor="#E9E9E9" width="248"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">*Chocolate bar; 30g</span></td> <td align="center" bgcolor="#E9E9E9" width="50"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">49</span></td> </tr>
<tr> <td bgcolor="#E9E9E9" width="230"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Lentils green, boiled</span></td> <td align="center" bgcolor="#E9E9E9" width="55"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">29</span></td> <td bgcolor="#E9E9E9" width="248"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Jams and marmalades</span></td> <td align="center" bgcolor="#E9E9E9" width="50"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">49</span></td> </tr>
<tr> <td bgcolor="#E9E9E9" width="230"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Soya milk</span></td> <td align="center" bgcolor="#E9E9E9" width="55"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">30</span></td> <td bgcolor="#E9E9E9" width="248"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Whole grain</span></td> <td align="center" bgcolor="#E9E9E9" width="50"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">50</span></td> </tr>
<tr> <td bgcolor="#E9E9E9" width="230"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Apricots (dried)</span></td> <td align="center" bgcolor="#E9E9E9" width="55"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">31</span></td> <td bgcolor="#E9E9E9" width="248"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Barley, cracked</span></td> <td align="center" bgcolor="#E9E9E9" width="50"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">50</span></td> </tr>
<tr> <td bgcolor="#E9E9E9" width="230"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Milk, Fat-free</span></td> <td align="center" bgcolor="#E9E9E9" width="55"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">32</span></td> <td bgcolor="#E9E9E9" width="248"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">*Ice-cream (low- fat)</span></td> <td align="center" bgcolor="#E9E9E9" width="50"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">50</span></td> </tr>
<tr> <td bgcolor="#E9E9E9" width="230"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Milk ,skimmed</span></td> <td align="center" bgcolor="#E9E9E9" width="55"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">32</span></td> <td bgcolor="#E9E9E9" width="248"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Yam</span></td> <td align="center" bgcolor="#E9E9E9" width="50"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">51</span></td> </tr>
<tr> <td bgcolor="#E9E9E9" width="230"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Fettuccine</span></td> <td align="center" bgcolor="#E9E9E9" width="55"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">32</span></td> <td bgcolor="#E9E9E9" width="248"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Orange juice</span></td> <td align="center" bgcolor="#E9E9E9" width="50"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">52</span></td> </tr>
<tr> <td bgcolor="#E9E9E9" width="230"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">*M&Ms (peanut)</span></td> <td align="center" bgcolor="#E9E9E9" width="55"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">32</span></td> <td bgcolor="#E9E9E9" width="248"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Kidney beans, tinned</span></td> <td align="center" bgcolor="#E9E9E9" width="50"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">52</span></td> </tr>
<tr> <td bgcolor="#E9E9E9" width="230"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Chickpeas</span></td> <td align="center" bgcolor="#E9E9E9" width="55"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">33</span></td> <td bgcolor="#E9E9E9" width="248"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Lentils green, tinned</span></td> <td align="center" bgcolor="#E9E9E9" width="50"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">52</span></td> </tr>
<tr> <td bgcolor="#E9E9E9" width="230"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Rye</span></td> <td align="center" bgcolor="#E9E9E9" width="55"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">34</span></td> <td bgcolor="#E9E9E9" width="248"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Kiwi fruit</span></td> <td align="center" bgcolor="#E9E9E9" width="50"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">53</span></td> </tr>
<tr> <td bgcolor="#E9E9E9" width="230"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Milk, semi-skimmed</span></td> <td align="center" bgcolor="#E9E9E9" width="55"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">34</span></td> <td bgcolor="#E9E9E9" width="248"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">*Pound cake</span></td> <td align="center" bgcolor="#E9E9E9" width="50"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">54</span></td> </tr>
<tr> <td bgcolor="#E9E9E9" width="230"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Vermicelli</span></td> <td align="center" bgcolor="#E9E9E9" width="55"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">35</span></td> <td bgcolor="#E9E9E9" width="248"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Bananas</span></td> <td align="center" bgcolor="#E9E9E9" width="50"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">54</span></td> </tr>
<tr> <td bgcolor="#E9E9E9" width="230"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Spaghetti, whole wheat</span></td> <td align="center" bgcolor="#E9E9E9" width="55"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">37</span></td> <td bgcolor="#E9E9E9" width="248"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Sweet potato</span></td> <td align="center" bgcolor="#E9E9E9" width="50"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">54</span></td> </tr>
<tr> <td bgcolor="#E9E9E9" width="230"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Apples</span></td> <td align="center" bgcolor="#E9E9E9" width="55"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">38</span></td> <td bgcolor="#E9E9E9" width="248"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">*Crisps</span></td> <td align="center" bgcolor="#E9E9E9" width="50"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">54</span></td> </tr>
</tbody> </table><div align="center"><strong><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Notes: *high in empty calories **low-calorie and nutritious foods</span></strong></div>Anonymoushttp://www.blogger.com/profile/02440203584689079578noreply@blogger.com0tag:blogger.com,1999:blog-3070550397679488301.post-19829448903698140002011-03-30T20:25:00.000-07:002011-04-01T11:10:23.570-07:00Nutrition for Endomorphs<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Nutrition is the most important aspect for endomorphs. I've noticed that endomorphs are sensitive to carbs or more specifically, to insulin. To make things worse, endomorphs typically consume too many carbs throughout the day for their body type. As a result, they will retain water in the ab region as well as in their feet. </span><div><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />
</span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHuRuUAJrAqyQ5mzMBslvjmO7a2nyqkkMG1w_pwinuV5Ay623nse2PZbx6SzKPKwzT5-KIGEyb0mX608HqzmY0ZS_9cGR1L9HxDw10PQw_QysmqZKbD0E7_2Yugg7Jig7cA5VKFd4Z7xrY/s1600/somatotype-body-types.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="188" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHuRuUAJrAqyQ5mzMBslvjmO7a2nyqkkMG1w_pwinuV5Ay623nse2PZbx6SzKPKwzT5-KIGEyb0mX608HqzmY0ZS_9cGR1L9HxDw10PQw_QysmqZKbD0E7_2Yugg7Jig7cA5VKFd4Z7xrY/s320/somatotype-body-types.jpg" width="320" /></a></div><div><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />
Because of endomorphs sensitivity to carbs my recommendation is that their protein intake should be more than their carb intake. I would start by implementing a diet with a 1:1 ratio of carbs to protein. In other words, if you weigh 200 pounds, you'll consume 200 grams of protein and 200 grams of carbs per day. Assuming you'll eat six meals per day, this equates to about 30 grams of protein and 30 grams of carbs per meal. Also be sure to keep track of your daily caloric intake. Depending on your results after a couple of weeks, You may decrease the total amount of calories per day and or the ratio of carbs to proteins if your weight loss is not sufficient. I suggest cutting calories by 500 cals per day and keep protein and carbs intake equal.</span><div class="MsoNormal"> <br />
<span style="color: black; font-family: 'Trebuchet MS', sans-serif;"><span class="apple-style-span" style="font-size: 12pt; line-height: 115%;">Endomorphs are typically insulin sensitive, so the type of carbs he or she consumes is extremely important. The term “glycemic index” (GI) is important to know and understand. The glycemic index of a carb basically indicates how fast it is converted into sugars that enter your circulation. In short, the glycemic index measures the rate blood sugar levels rise after eating something which in turn tells you the amount of insulin that is produced in response.</span><br />
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</span><span class="apple-style-span"><b><span style="color: black; font-family: 'Trebuchet MS', sans-serif; font-size: 18pt; line-height: 115%;">Why is insulin so important? Insulin basically performs two functions: (1) it stores fat and (2) it prevents fat from being broken down to a usable energy source for the body. <o:p></o:p></span></b></span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="apple-style-span"><span style="color: black; line-height: 115%;"><span class="Apple-style-span" style="font-size: small;"><br />
</span></span></span></span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">When dieting, you want to limit the amount of insulin you produce. We accomplish this by selecting carbs with low glycemic indexes. I don't worry too much about fats since fats usually limit themselves (depending on the type of protein you are eating).</span><br />
<br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="apple-style-span"><span style="color: black; font-size: 12pt; line-height: 115%;">To summarize, because of the endomorph's predisposition for insulin sensitivity, his or her diet should focus on limiting (and wisely selecting) those carbs with low glycemic indexes. He should try to consume smaller meals more frequently in an effort to maintain a steady blood sugar level. Finally, his or her training program should have a solid aerobic foundation. I have found that this type of overall program best facilitates fat burning. If you are an endomorph, remember that success depends on your ability to believe in yourself. <o:p></o:p></span></span></span></div><div class="MsoNormal" style="line-height: 14.4pt; margin-bottom: 12.55pt; mso-outline-level: 3;"><span style="font-family: 'Trebuchet MS', sans-serif; font-size: 12pt; letter-spacing: -0.85pt;"><span class="Apple-style-span" style="color: red;"><br />
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<span style="font-family: 'Trebuchet MS', sans-serif; font-size: 12pt; letter-spacing: -0.85pt;"><span class="Apple-style-span" style="color: red;">Endomorph diet:</span><span class="Apple-style-span" style="color: #228cbf;"><o:p></o:p></span></span></div><div class="MsoNormal" style="line-height: 16.75pt; margin-bottom: 12.55pt;"><span style="color: black; font-family: 'Trebuchet MS', sans-serif; font-size: 12pt;">Nutrition and eating habits makes you eat less of some foods and more of others. Diet should be combined with exercises to lose weight otherwise you will be never able to lose the weight.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 14.4pt; margin-bottom: 12.55pt; mso-outline-level: 3;"><span style="font-family: 'Trebuchet MS', sans-serif; font-size: 12pt; letter-spacing: -0.85pt;"><span class="Apple-style-span" style="color: red;">Diets for endomorphs:</span><span class="Apple-style-span" style="color: #228cbf;"><o:p></o:p></span></span></div><ul type="disc"><li class="MsoNormal" style="color: black; line-height: 15.05pt; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: 'Trebuchet MS', sans-serif; font-size: 12pt;">Hydration and fiber-intake are top priorities. Drinking water helps to transport the flow of nutrients and flush out the waste products. Drink a Gallon of water per day this will help with fat loss!!!<o:p></o:p></span></li>
<li class="MsoNormal" style="color: black; line-height: 15.05pt; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: 'Trebuchet MS', sans-serif; font-size: 12pt;">Lower fat intake all-round (up to 20% only of total intake).<o:p></o:p></span></li>
<li class="MsoNormal" style="color: black; line-height: 15.05pt; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: 'Trebuchet MS', sans-serif; font-size: 12pt;">Eat more proteins. Proteins such as turkey, fish, chicken, whey protein, shellfish and salmon. Grilled or Baked if possible!!<o:p></o:p></span></li>
<li class="MsoNormal" style="color: black; line-height: 15.05pt; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: 'Trebuchet MS', sans-serif; font-size: 12pt;">Endomorph diet should include olive oil, flax oil, peanuts, almonds, canola oil, and walnuts.<o:p></o:p></span></li>
<li class="MsoNormal" style="color: black; line-height: 15.05pt; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: 'Trebuchet MS', sans-serif; font-size: 12pt;">Carbohydrates such as green vegetables, green beans, all beans, cabbage, oat meal, salad lettuce and berries. Don’t avoid carbohydrates, but reduce the intake of carbohydrates. Eat slow absorbing carbohydrates. Slow absorbing carbohydrates include brown rice, grains, fruits, vegetables, oatmeal, whole wheat bread, sweet potatoes, stay away from breakfast cereals most are loaded with sugar, whole wheat pasta. <b>Green leafy carbs eat as much as you want but for carbs such as brown rice, beans, sweet potatoes, oatmeal eat the amout equal to the size of your palm only!!! Also try to only eat green leafy carbs after 4pm the later in the day you eat your carbs the more likely your body will not burn it off before you fall asleep. <o:p></o:p></b></span></li>
<li class="MsoNormal" style="line-height: 15.05pt; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="color: black; font-family: 'Trebuchet MS', sans-serif; font-size: 12pt;">Eat smaller meals, more often to sustain your energy levels and to keep your blood sugar levels stable.</span><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif; font-size: 16px;"> </span></li>
</ul><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif; font-size: large;"><a href="http://www.2buildmusclefast.com/2011/01/best-carb-choices-to-build-muscle-fast.html">See Best Carb Choices</a></span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif; font-size: large;"><a href="http://www.2buildmusclefast.com/2011/01/best-protein-sources-to-build-muscle.html">See Best Protein Choices</a></span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif; font-size: large;"><a href="http://www.2buildmusclefast.com/2011/03/what-is-glycemic-index.html">See More Info On Glycemic Index (GI)</a></span></div>Anonymoushttp://www.blogger.com/profile/02440203584689079578noreply@blogger.com0tag:blogger.com,1999:blog-3070550397679488301.post-49644872950326686232011-03-26T11:07:00.000-07:002011-03-26T11:08:50.530-07:00Importance of Water & Staying Hydrated To Build Muscle<div class="MsoNormal"><b><span style="font-size: x-large;"><span style="font-family: "Trebuchet MS","sans-serif"; line-height: 115%;">Not getting enough water will definitely hinder your muscle gains.</span></span></b></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: "Trebuchet MS","sans-serif"; font-size: 12pt; line-height: 115%;">Your body and muscles is approximately 75%!!! So it should come to no surprise that you need to stay hydrated to build muscle.</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOHSrR8LqTyfFNv8bV5lhU6EfajHPR6TbZfqdhG-9XU1he7x0FYR2BDGrE01Ofuyn4y5A6qFYfcMA18e8aVCPvtl8vYAACIuZK0EmJAmXNLWUNXsE8N5T9UVX8xieZGyinl-RAs8zLgM3w/s1600/KEITH2.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="166" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOHSrR8LqTyfFNv8bV5lhU6EfajHPR6TbZfqdhG-9XU1he7x0FYR2BDGrE01Ofuyn4y5A6qFYfcMA18e8aVCPvtl8vYAACIuZK0EmJAmXNLWUNXsE8N5T9UVX8xieZGyinl-RAs8zLgM3w/s320/KEITH2.jpg" width="320" /></a></div><span style="font-family: "Trebuchet MS","sans-serif"; font-size: 12pt; line-height: 115%;">5 IMPORTANT reasons why water is critical to your bodybuilding GOALS</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: "Trebuchet MS","sans-serif"; font-size: 12pt; line-height: 115%;">(1) Maximum Strength. Hydration means best possible strength. Strength can decrease by as much as 15% with a decrease in optimum hydration levels of only 3%!<br />
<br />
(2) Energy levels. If you are not hydrated you will be tired and lethargic in the gym. This will kill your results! SO DON’T BE DEHYDRATED!!</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: "Trebuchet MS","sans-serif"; font-size: 12pt; line-height: 115%;">(3) Digestion. Your body needs water for the digestive process. You want those muscle-building nutrients from your foods to be shuttled to their destination quickly and efficiently. Without proper hydration this is not possible.</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: "Trebuchet MS","sans-serif"; font-size: 12pt; line-height: 115%;"> </span></div><div class="MsoNormal"><span style="font-family: "Trebuchet MS","sans-serif"; font-size: 12pt; line-height: 115%;">(4) Water is the main ingredient in the makeup of the fluids that lubricate your joints. When your body is taking a pounding in the gym you need to keep your joints well-lubricated to steer clear of injury.</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: "Trebuchet MS","sans-serif"; font-size: 12pt; line-height: 115%;">(5) Improved Effectiveness of Creatine Monohydrate. If you are supplementing with creatine you must stay hydrated to maximize the effectiveness of this supplement. Creatine draws water into the muscle tissue which increases the size of the muscle as well as increasing glycogen storage. This means you should take into consideration this fact so you should consume more water than usual for maximum gains.</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><span style="font-size: large;"><span style="font-family: "Trebuchet MS","sans-serif"; line-height: 115%;">So How much water do I need to build Muscle?</span></span></b></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: "Trebuchet MS","sans-serif"; font-size: 12pt; line-height: 115%;"> Here’s a good rule to adhere to</span></div><div class="MsoNormal"><span style="font-family: "Trebuchet MS","sans-serif"; font-size: 12pt; line-height: 115%;">Body weight (lbs) X 0.6 = Water Intake in ounces</span></div><div class="MsoNormal"><span style="font-family: "Trebuchet MS","sans-serif"; font-size: 12pt; line-height: 115%;">So a 200 lb man needs 120 ounces of water daily. That’s just under a gallon.</span></div><div class="MsoNormal"><span style="font-family: "Trebuchet MS","sans-serif"; font-size: 12pt; line-height: 115%;">So, if you want to build muscle mass fast, don’t forget the importance of water!</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: "Trebuchet MS","sans-serif"; font-size: 12pt; line-height: 115%;">For more muscle building tips to <a href="http://www.2buildmusclefast.com/p/tired-of-being-skinny-tired-of-being.html">build muscle fast click here!! </a></span></div>Anonymoushttp://www.blogger.com/profile/02440203584689079578noreply@blogger.com0tag:blogger.com,1999:blog-3070550397679488301.post-11170465135685592032011-03-21T09:18:00.000-07:002011-03-21T15:12:07.742-07:00Build Strength and Muscle with Negatives<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">When it comes to building strength and muscle mass the negative portion of the exercise is often overlooked. Max Bench Press contestants, bodybuilders and pro athletes all use negatives to improve strength and to build muscle and to get an edge in their sport. So how can you use negatives? Let me explain.</span><br />
<div><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />
<b>3 phases of exercise movement: </b><br />
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Positive: Contracting the muscle, as in curling a weight up or bench pressing it up. <br />
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Static: Not moving, bracing yourself against the weight. <br />
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Negative: Extending the muscle, as in lowering the weight. Ex bench press lowering the weight to your chest <br />
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These phases are found in all exercise movements. In this blog post I’m focusing on the negative portion of the exercise movement, that is, the extension of the muscle. The amount of resistance or weight your muscles can take varies greatly over the 3 phases. <br />
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Let’s use the bench press for an example. Let’s say your 1 REP MAX bench press if 275lbs. This is the absolute maximum weight you can move during the positive phase. No if you were to hold that weight half way down you will find your stronger, you can hold a heavier weight. On average guys are about 20% stronger on the static phase. Now this is where it really get’s interesting, the amount of weight you can lower to your chest (the negative phase) is even higher than that!! In most cases you can lower between 40% and 50% more weight that you can push up. This means in the negative phase you’re about 50% stronger!! <br />
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The reason why your negative and static phases are stronger that your positive phase is because your body doesn’t want you to pick up anything you can’t handle. For example, if it were the other way around let’s say you picked up a heavy weight 300 lbs and held it over your head, but you would not be able to lower it without dropping it. You would be in a lot of trouble!! <br />
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<b>How negative training works. </b><br />
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Negative training is just one part of a multi-faceted approach to building muscle. Like many other muscle building techniques, negatives work by overloading your muscles, shocking your muscles and tricking your muscles body into thinking you are moving a heavier weight on the positive phase. <br />
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Negative training allows you to push past you body’s safety limit and move weight you would normally not be able to. This type of training is particularly effective if you’re plateauing and you are currently having problems with increasing the weights you currently work out with. <br />
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There are 3 basic styles of negative training. Both are very effective, and can be used in combination with your current workout. Let’s take a look at these 3 styles: <br />
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<b>Only negative sets</b><br />
As the name suggests, only negative training is when your sets only consist of negatives. <br />
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<b>Finishing negative sets</b><br />
Finishing negatives are when negatives are used to finish off a set. Usually the last 2-3 reps of a set. <br />
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<b>Negative supersets</b><br />
like a regular superset, but using a set of negatives.<br />
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<b>How to do negatives </b><br />
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There are key points that you need to understand to get the benefits of training with negatives. First, you need to go very slow <br />
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You should take at least 5 seconds to lower the weight. <br />
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Second, you must use the longest range of motion that is possible. <br />
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This means all the way down for the bench, and arms fully extended for the bicep curl. <br />
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Negatives are most effective for low reps this means no more than 8 reps per set. Additionally, negatives will lose their value if you do them every single workout. You should use negatives to add variety to your workouts; you must use an all-around approach to building muscle. Negatives are just one way to train to build muscle and strength. <br />
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You can use almost any exercise for negative training. But the best exercises for negatives are: <br />
</span><br />
<ul><li><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Bench press </span></li>
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">
<li>Wide grip pull up </li>
<li>Bicep curl </li>
<li>Bicep preacher curl </li>
<li>Close grip bench press </li>
<li>Shoulder press </li>
</span></ul><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />
<span class="Apple-style-span" style="color: red; font-size: large;"><b>Negatives can be dangerous! </b></span><br />
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Overloading your muscles can be dangerous and is not for everyone. If you’re doing negatives for the first time you need to try lighter weights and work up to something you’re comfortable with. <br />
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When training with bench press negatives you need at least two spotters. Training up to 50% more than your 1 REP MAX requires at least two people to lift the weight up off your chest. As mentioned earlier finishing negatives are when negatives are used to finish off a set usually the last 2-3 reps of a set. This is much safer than doing regular negatives where you are using 50% more than your 1 Rep Max. <br />
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Always remember, safety first you don’t want to injury yourself seriously or permanently. <br />
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In closing, negatives should be included into your all around approach to muscle building. You should not replace your workout with negatives, but integrate them into your current routine to add intensity and to add variety.</span></div>Anonymoushttp://www.blogger.com/profile/02440203584689079578noreply@blogger.com0tag:blogger.com,1999:blog-3070550397679488301.post-44431083017797568392011-03-21T08:46:00.000-07:002011-03-21T08:46:36.956-07:00Healthy Snacks for Bodybuilding<div class="MsoNormal" style="margin-bottom: 14.05pt;"></div><div class="MsoNormal" style="margin-bottom: 14.05pt;"></div><div class="MsoNormal" style="margin-bottom: 14.05pt;"></div><div class="MsoNormal" style="line-height: 14.95pt; margin-bottom: 14.05pt;"><span style="color: black;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">When trying to add muscle to your frame you need to understand that you have to consume more calories than your body requires to maintain your current body weight. This means you have to eat more of everything; especially protein rich foods.<o:p></o:p></span></span></div><div class="MsoNormal" style="line-height: 14.95pt; margin-bottom: 14.05pt;"><span style="color: black; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Protein is important in both maintaining and building muscle. Many bodybuilders eat huge amounts of protein; some eat as much as 2g per lb of bodyweight. Others such as myself consume around 1g per lb of bodyweight.<o:p></o:p></span></span></div><div class="MsoNormal" style="line-height: 14.95pt; margin-bottom: 14.05pt;"><span style="color: black; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">I recommend you do whatever gets you the results and you will only know for certain what works best for you is thru trial and error. If you find eating more protein on a daily basis equals more lean muscle mass, you’d be crazy not to take full advantage that right.<o:p></o:p></span></span></div><div class="MsoNormal" style="line-height: 14.95pt; margin-bottom: 14.05pt;"><span style="color: black; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">I recommended that you eat every 3 hours when trying to build muscle, and you should always include a good source of protein in each of these meals. Most people spend the majority of their time at work, and it’s not always possible to have a true meal. However, a resourceful bodybuilder will be able to get his or her protein and carbs in wherever and whenever it’s needed.<o:p></o:p></span></span></div><div class="MsoNormal" style="line-height: 14.95pt; margin-bottom: 14.05pt;"><span style="color: black; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Below are the bodybuilding foods I like to snack on in between meals</span></span><span class="Apple-style-span" style="font-size: 9px; line-height: normal;"> </span></div><div class="MsoListParagraphCxSpFirst"></div><ul><li><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Peanut butter with whole wheat or whole grain bread </span></li>
<li><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">all nuts- cashews, peanuts, almonds, walnuts </span></li>
<li><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">canned tuna </span></li>
<li><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">plain yogurt (no added sugar) </span></li>
<li><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">hard boiled eggs </span></li>
<li><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">cold cuts with whole wheat or whole grain bread </span></li>
<li><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">chicken breasts/wings </span></li>
<li><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">cottage cheese with fruit </span></li>
<li><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">all kinds of fruit (low in protein) </span></li>
<li><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">whey protein shake with skim milk</span></li>
</ul><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"> </span><div class="MsoNormal" style="line-height: 14.95pt; margin-bottom: 14.05pt;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><b><span style="color: black; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";">Handful of almonds and an apple</span></b></span></div><div class="MsoNormal" style="line-height: 14.95pt; margin-bottom: 14.05pt;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span style="color: black; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";">When ever I eat fruit of any kind I like to include it with some nuts. It doesn’t get much easier than this. A handful of almonds (2 oz) can provide you with heart healthy monosaturated fats, as well as 12 grams of muscle-building protein to get you through the day. Add in an apple and you have yourself a low-glycemic fruit that’s filled with fiber to help speed up your metabolism and provide you with energy. These two foods together, make up a complete meal with a solid ratio of protein, fat and carbohydrates.<br />
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<b>Yogurt (plain) with blueberries</b><br />
<br />
is a low-carbohydrate/low sodium snack that is packed with 15 grams of quality protein. Add in a handful of blueberries and not only do you have a muscle-building snack, but one that is loaded with powerful antioxidants that help in preventing damage to your cells. Not to mention, blueberries are a low sugar/ high fiber fruit that can stifle your sweet tooth. A lot of foods contain protein, but, the snacks I have mentioned above are certainly the best because they are unprocessed or processed in a way in which the nutritional values are preserved or enhanced. Stay away from junk food and you’ll keep lean and you will find it easier to add pounds of muscle to your body.</span></span></div>Anonymoushttp://www.blogger.com/profile/02440203584689079578noreply@blogger.com0tag:blogger.com,1999:blog-3070550397679488301.post-6390558914753629252011-03-19T11:08:00.000-07:002011-03-19T15:10:23.019-07:00Why You Need to Know Your One Rep Max (1RM)<span style="font-size: small;"><span style="font-family: "Trebuchet MS",sans-serif;">The entire purpose of one rep max testing is to help you determine the correct weights you should use in your exercise program. </span><br style="font-family: "Trebuchet MS",sans-serif;" /><br style="font-family: "Trebuchet MS",sans-serif;" /><span style="font-family: "Trebuchet MS",sans-serif;">You could also just load up your barbell and after some experimenting determine the maximum weight you can lift for any exercise, but this can be dangerous to do and maintaining good form is very difficult. One Rep Max testing is just a safer and quicker way of determining the maximum weight you can lift with proper form for any exercise.</span><br style="font-family: "Trebuchet MS",sans-serif;" /><br style="font-family: "Trebuchet MS",sans-serif;" /><span style="font-family: "Trebuchet MS",sans-serif;">Now, the purpose of one rep max testing is not so you can tell everybody the maximum weight you can lift for barbell curls or squats. Instead, we use this number to determine the weight you should use for any exercise for a desired number of reps. You need to know your one rep max for every exercise to determine the weight you should use to do a certain number of reps. Let’s say you change your routine to a higher rep program of 15 reps you will instantly know exactly what weight to use because studies show that a person should use 70% of their one rep max when doing 15 reps. One rep max testing simply takes the guess work out of weight selection and reduces the time wasted by trial and error. Not to mention it’s a lot safer to use a one rep max calculator than to try and see what your one rep max actually is. The other benefit of 1RM testing is that when you need to change your number of reps in your program you can easily determine the correct weight you should use without just taking a best guess. Let me summarize with the following example:</span><br style="font-family: "Trebuchet MS",sans-serif;" /><br style="font-family: "Trebuchet MS",sans-serif;" /><span style="font-family: "Trebuchet MS",sans-serif;">Let’s say you take a one rep max test for Barbell Curls and your one rep max is found to be 100 lbs. Now let me show how easy it is to determine the weight you should use for Barbell Curls in your exercise program:</span><br style="font-family: "Trebuchet MS",sans-serif;" /><br style="font-family: "Trebuchet MS",sans-serif;" /><span style="font-family: "Trebuchet MS",sans-serif;">1. If you want to do a warm up set you should use a weight of about 50% of your one rep max (.50 x 100 lbs = 50 lbs). Thus you should use 50 lbs in your warm up set.</span><br style="font-family: "Trebuchet MS",sans-serif;" /><span style="font-family: "Trebuchet MS",sans-serif;"> 2. If you want to do 15 reps you should use 70% of your one rep max (.70 x 100 lbs = 70 lbs). Thus, you should use 70 lbs if you want to do 15 reps</span><br style="font-family: "Trebuchet MS",sans-serif;" /><span style="font-family: "Trebuchet MS",sans-serif;"> 3. If you want to do 8-10 reps you should use 80% of your one rep max (.80 x 100 lbs = 80 lbs). Thus, you should use 80 lbs if you want to do 8-10 reps</span><br style="font-family: "Trebuchet MS",sans-serif;" /><span style="font-family: "Trebuchet MS",sans-serif;"> 4. If you want to do 4 reps you should use 90% of your one rep max (.90 x 100 lbs = 90 lbs). Thus, you should use 90 lbs if you want to do 4 reps</span><br style="font-family: "Trebuchet MS",sans-serif;" /><br style="font-family: "Trebuchet MS",sans-serif;" /><span style="font-family: "Trebuchet MS",sans-serif;">As you can see from the above example one rep max testing makes it very simple and easy to determine the correct weight to use for any exercise no matter what rep range is desired. Studies have shown that when people just use their best judgment in determining their one rep max they usually select a weight that is way too light and their results suffer accordingly. </span></span><br />
<span style="font-size: small;"><span style="font-family: "Trebuchet MS",sans-serif;"><br />
</span></span><br />
<span style="font-size: small;"><span style="font-family: "Trebuchet MS",sans-serif;">So remember whey you want to...</span></span><br />
<span style="font-size: small;"><span style="font-family: "Trebuchet MS",sans-serif;">1. If you want to do a warm up set you should use a weight of about 50% of your one rep max (.50 x 100 lbs = 50 lbs). Thus you should use 50 lbs in your warm up set.</span><br style="font-family: "Trebuchet MS",sans-serif;" /><span style="font-family: "Trebuchet MS",sans-serif;"> 2. If you want to do 15 reps you should use 70% of your one rep max (.70 x 100 lbs = 70 lbs). Thus, you should use 70 lbs if you want to do 15 reps <b>(BEST FOR STRENGTH AND MUSCLE GAINS IN LOWER BODY EXERCISES)</b></span><br style="font-family: "Trebuchet MS",sans-serif;" /><span style="font-family: "Trebuchet MS",sans-serif;"> 3. If you want to do 8-10 reps you should use 80% of your one rep max (.80 x 100 lbs = 80 lbs). Thus, you should use 80 lbs if you want to do 8-10 reps <b>(BEST FOR STRENGTH AND MUSCLE GAIN IN UPPER BODY)</b></span><br style="font-family: "Trebuchet MS",sans-serif;" /><span style="font-family: "Trebuchet MS",sans-serif;"> 4. If you want to do 4 reps you should use 90% of your one rep max (.90 x 100 lbs = 90 lbs). Thus, you should use 90 lbs if you want to do 4 reps <b>(BEST FOR STRENGTH GAINS IN BOTH UPPER AND LOWER BODY EXERCISES)</b></span></span><br />
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<span style="font-size: small;"><span style="font-family: "Trebuchet MS",sans-serif;"><b>USE THE ONE REP MAX (1RM) CALCULATOR BELOW TO FINE YOUR ONE REP MAX</b></span></span><br />
<div style="text-align: center;"><span style="font-size: large;"><span style="font-family: "Trebuchet MS",sans-serif;"><b><span style="color: red;">(CHOOSE A WEIGHT YOU CAN DO NO MORE THAN 10 TIMES </span><span style="color: red;">AND USE THE CALCULATOR BELOW)</span></b></span></span></div><br />
<script language="javascript">
function calculate()
{
var orm=0;
var weight=document.maxrep.weight.value;
var reps=document.maxrep.reps.value;
document.maxrep.orm.value=Math.round(weight/(1.0278-(.0278*reps)));
}
</script><br />
<BGCOLOR=ffffff><br />
<center><h1>One Rep Max Calculator</H1><p>Your browser must be able to use JavaScripts in order for this calculator to work!</P><form name="maxrep">Enter weight lifted<br />
<input type="text" name="weight" size=6 value=200 onChange="calculate()"><br />
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Enter number of reps<br />
<input type="text" name="reps" size=6 value=10 onChange="calculate()"><br />
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<input type="button" name="calc" size=6 value="Calculate One Rep Max" onClick="calculate()"><br />
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One Rep Max:<br />
<input type="text" name="orm" size="6"><br />
</form><p><br />
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The formula used for this is: weight/(1.0278-(.0278*reps))</CENTER></P><hr>Anonymoushttp://www.blogger.com/profile/02440203584689079578noreply@blogger.com0